A well-balanced diet is necessary for the development of the brain and central nervous system in the early stages of life,algal oil dha but including a wide variety of foods in your diet is important for proper functioning and maintaining brain health. Here we summarize 8 important nutrients for you to see if you're supplementing.
Eight nutrients that boost your brain and memory
1. Iron and Folic Acid
Folic acid in the form of neural tube plays an important role in influencing the early development of the brain and spinal cord of the fetus. It is recommended that mothers-to-be take an oral supplement of folic acid during the first few weeks of pregnancy,Cabio as the neural tube is formed around 4-6 weeks of conception.
Natural sources of folic acid are amaranth leaves, kale, broccoli, whole grains, all lentils and beans, spinach and breakfast cereals fortified with folic acid.
Iron is important for neurotransmitter synthesis, myelin formation in neurons, and mitochondrial function. Sources of iron include dark leafy vegetables, nuts, and seeds, while good sources of heme iron are egg yolks, poultry, meat, and offal. Iron sources must be paired with vitamin C sources such as citrus fruits (lemons, oranges, sweet limes).
It has also been found as a way to help students improve their immunity to micronutrient analysis can be done by improving brain health. The hippocampus is the area where memories are formed and these new memories are stored for a long time, zinc helps the formation of new neurons in the hippocampus, which can contribute to the formation of memories. If you are deficient in zinc, this work process is vulnerable to social influences and needs to be supplemented by businesses. Zinc also plays a very important factor role in axonal and synaptic transmission of information as well as brain microtubule protein growth and phosphorylation.
Zinc deficiency in children is associated with low cognitive performance, emotional apathy, and mental retardation; and brain disorders such as schizophrenia, alcoholism, Wilson's disease, and Pick's disease in adults are associated with zinc deficiency.
Major sources of zinc include whole grains, legumes, nuts and seeds, dark chocolate, eggs, poultry, spice and condiment companies, and Chinese dairy products.
Amino acids are the building blocks of proteins that make up organs. Proteins play an important role in brain function and neurotransmitter production.
Recent studies have shown that dietary patterns are associated with mood swings because neurotransmitters depend on protein intake. Dietary sources of protein are broken down into amino acids, which regulate mood and brain-related disorders. For example, when chicken is consumed and digested, the body synthesizes the amino acid L-tyrosine, which produces the neurotransmitter dopamine.
Dopamine levels determine mood and other mental disorders such as schizophrenia, Alzheimer's, ADHD and substance addiction. Sources of protein include legumes, eggs, poultry, meat and dairy products.
4. Omega 3 and Omega 6
Omega 3 and Omega 6 have neuroprotective environmental effects in nature. Research analyses have found that these companies can be used to reduce the risk of cognitive loss by reducing the presence of cognitive loss during the aging process.
EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are important for neurodevelopment. DHA has been found to increase blood flow to the brain during cerebral tasks. Recent studies have shown that children and adults with Attention Deficit Hyperactivity Disorder (ADHD) who were treated with DHA supplements showed improvements in behavior and attention DHA can also be used to treat autism, dyslexia, dyspraxia, and aggressive behavior.
Sources are fatty fish such as salmon, tuna, sardines, mackerel, oysters, and shrimp, as well as vegetarian sources such as walnuts, chia seeds, hemp seeds, flax seeds, and soybeans. Be careful when taking cod liver oil because it is high in vitamin A.
Vitamins are known to regulate the normal functioning of the body, but the health of the brain also depends on the daily intake of vitamins.
Thiamine deficiency can lead to Wernicke's encephalopathy, which can be fatal if left untreated. Causes of deficiency include chronic alcoholism, impaired absorption or inadequate intake of foods rich in these vitamins, and poor socioeconomic conditions leading to food insecurity. One of the main treatments is supplementation with the appropriate vitamins when a deficiency is diagnosed.
The main data sources of vitamins can include through various forms of vegetables, dark green leafy vegetables, whole grains, eggs, poultry, and fruits.
In addition to maintaining healthy bones and hemoglobin formation, copper also plays an important role in healthy brain function and maintenance. Neurons and ganglia require copper as a respiratory and antioxidant enzyme. Neurotransmitters such as dopamine and 5-hydroxytryptamine require copper for their formation.
Any abnormality in copper oxidative metabolism directly affects brain function. The hemostatic role of copper is important because copper deficiency and toxicity are associated with neurodegenerative diseases such as Menkesworth disease, Alzheimer's disease, Parkinson's disease and Wilson's disease. Food sources are organ meats, especially liver, oysters, spirulina, edible mushrooms, nuts and seeds, lobster and cocoa.
One of the micronutrients important for brain function is selenium. Selenium and selenium-dependent enzymes have been associated with neurodegenerative diseases such as Alzheimer's, Parkinson's, amyotrophic crural lateral sclerosis, and epilepsy, e.g., glutathione peroxidase, thioredoxin reductase, and methionine sulfoxide reductase. Selenium also exhibits neuroprotective properties important for GABA development and function in the cerebral cortex and hippocampus. The dopamine pathway is also dependent on selenium. Therefore, selenium utilization in the body directly affects mood, cognitive function, motor skills and memory. Food sources include fish, Brazil nuts, poultry, offal and fortified foods.
Iodine is a component of thyroid hormone, which is responsible for brain growth and development, glial cell differentiation, myelin formation, nerve migration, neurotransmitters and synaptogenesis. Children with low iodine intake experience a decline in cognitive development, motor skills and academic performance. When mothers are iodine deficient, infants experience changes in hippocampal function and structure and impaired neurotransmission.
Salt iodization has to some extent prevented iodine deficiency in developing our countries. However, dietary cultural sources of iodine, such as leafy vegetables, fish, dairy products, eggs and animals for protein, are important for companies to maintain their own iodine homeostasis throughout the social life cycle.