Brain food

What can we do now to maintain a healthy brain and a clear mind for years to come? We can eat mindfully and include in our daily diet foods that contain the elements necessary for the normal functioning of the brain. 1) B vitamins These are the main vitamins that regulate the functioning of the brain and memory. They are indispensable antioxidants, support the functioning of the entire central nervous system, protect the brain from overload and stress, activate memory and are responsible for the ability to learn. Three main vitamins of this group: • Vitamin B6 (pyridoxine). Responsible for the absorption of amino acids essential for the brain (tryptophan, cysteine, methionine) and the synthesis of neuroleptics (norepinephrine and serotonin), which are necessary for the active functioning of the brain. The lack of this vitamin in the body can lead to a decrease in intelligence, memory and mental disorders. Vitamin B6 is found in avocados, spinach, bananas, and Russet potatoes. • Vitamin B9 (folate or folic acid) affects the excitability of the central nervous system. With age, the value of this vitamin for the body increases significantly. Folic acid allows you to save and partially restore short-term and long-term memory and increase the speed of thinking. Vitamin B9 is rich in asparagus, broccoli, lemons, green leafy vegetables and beans. • Vitamin B12 (cyanocobalamin). Our sense of well-being or trouble depends on the concentration of this vitamin in the body. Vitamin B12 is a natural regulator of daily activity: it helps the body to switch between wakefulness and sleep. It is known that it is during sleep that information is transferred from short-term memory to long-term memory. You can get vitamin B12 from vitamin-enriched cereals, yeast, and seaweed. 2) Vitamin D Vitamin D affects bone and immune health, calcium absorption, athletic performance, and brain function. It also contributes to the prevention of atherosclerosis, maintains the elasticity of blood vessels and capillaries of the brain, prevents premature aging and degenerative changes. Studies show that significant vitamin D deficiency doubles the risk of developing brain-related diseases. Vitamin D is also called the “sunshine vitamin” and is synthesized in the body when exposed to sunlight. Try to be in the sun at least 2-3 times a week. Vitamin D is found in dairy products and sun-dried mushrooms. 3) Omega-3 fatty acids Omega-3 fatty acids, also called “healthy fats”, are not produced by the body and can only be obtained from foods. We need them for the normal development and active functioning of the brain, vascular, immune and reproductive systems, as well as for the good condition of the skin, hair and nails. Omega-3 fatty acids are found in walnuts, seeds (flax and chia), and vegetable oils (olive and flaxseed). In many cases, dementia and Alzheimer’s disease can be prevented and slowed down. Proper nutrition is the key to longevity. Source: Translation: Lakshmi

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