Just like the body, the brain also need nutrients. For energy, the brain needs glucose that is easily metabolized than carbohydrates. For protection, the brain needs a variety of vitamins and antioxidants. Meantime for its performance, the brain needs to fatty acids. Get a variety of nutrients that are needed from the brain bests sources here.
Carbohydrates
Choose whole wheat flour cereals such as oatmeal, and healthy carbohydrates that are quickly digested to produce glucose. The most widely used ways to consume whole grain is through rice and bread, although the biscuits and cereals as well as nutritional. Based on "Advanced Nutrition and Human Metabolism, glucose is the brain's primary fuel. At least 100 grams of carbohydrates need to be eaten each day to provide enough glucose as brain power. Whole grains are also a source of B vitamins, selenium, and soluble fiber. Soluble fiber may regulate cholesterol levels in the blood, which reduces the risk of cardiovascular disease and stroke.
Fatty fish
Fatty fish such as salmon, mackerel, tuna, herring, and sardines are not only rich in protein. These fish are also a source of B vitamins, calcium, and fatty acids. One of them are fatty acids with omega 3 which are essential for the functioning of the brain and nervous system. Fatty acids are essential for the formation of myelin, the protective coating of the nerves that allow rapid flow of brain impulses. Fatty acids with Omega 3 also play an important role in the behavior and intelligence. Omega 3 deficiency leads to disorders such as depression and dyslexia.
Antioxidant-rich berry fruit
Blueberries are rich in antioxidant fruit, which works to protect the blood vessels and brain from oxidative stress generated free radicals. One such antioxidant is vitamin E prevent cognitive decline due to aging. The research, published in the "Nutritional Neuroscience" Edition 2005 mentions, routine eating blueberries will increase the capacity for learning, memory and motor abilities in the mice getting older. Anthocyanins in blueberries would also boost the growth of new neurons in the amygdala in the brain area.
Nuts and seeds
Some nuts and seeds are a good source of protein, minerals, vitamin E, and some amino acids are important. For example, pumpkin and sesame seeds are rich in tyrosine. Tyrosine is an amino acid that is required for the formation of dopamine synthesis. Dopamine is neurotransmitter governing mood and coordinate movement. Some nuts and seeds are a good source of B vitamins. For example, cashews, walnuts, almonds, hazelnuts, sunflower seeds and flaxseeds.
Vitamin B-6 is required for the production of dopamine and serotonin that are essential for communication among neurons. While a deficiency of vitamin B 12 impact on symptoms similar to Alzheimer 's. While folic acid is necessary for brain improving memory and concentration.
Carbohydrates
Choose whole wheat flour cereals such as oatmeal, and healthy carbohydrates that are quickly digested to produce glucose. The most widely used ways to consume whole grain is through rice and bread, although the biscuits and cereals as well as nutritional. Based on "Advanced Nutrition and Human Metabolism, glucose is the brain's primary fuel. At least 100 grams of carbohydrates need to be eaten each day to provide enough glucose as brain power. Whole grains are also a source of B vitamins, selenium, and soluble fiber. Soluble fiber may regulate cholesterol levels in the blood, which reduces the risk of cardiovascular disease and stroke.
Fatty fish
Fatty fish such as salmon, mackerel, tuna, herring, and sardines are not only rich in protein. These fish are also a source of B vitamins, calcium, and fatty acids. One of them are fatty acids with omega 3 which are essential for the functioning of the brain and nervous system. Fatty acids are essential for the formation of myelin, the protective coating of the nerves that allow rapid flow of brain impulses. Fatty acids with Omega 3 also play an important role in the behavior and intelligence. Omega 3 deficiency leads to disorders such as depression and dyslexia.
Antioxidant-rich berry fruit
Blueberries are rich in antioxidant fruit, which works to protect the blood vessels and brain from oxidative stress generated free radicals. One such antioxidant is vitamin E prevent cognitive decline due to aging. The research, published in the "Nutritional Neuroscience" Edition 2005 mentions, routine eating blueberries will increase the capacity for learning, memory and motor abilities in the mice getting older. Anthocyanins in blueberries would also boost the growth of new neurons in the amygdala in the brain area.
Nuts and seeds
Some nuts and seeds are a good source of protein, minerals, vitamin E, and some amino acids are important. For example, pumpkin and sesame seeds are rich in tyrosine. Tyrosine is an amino acid that is required for the formation of dopamine synthesis. Dopamine is neurotransmitter governing mood and coordinate movement. Some nuts and seeds are a good source of B vitamins. For example, cashews, walnuts, almonds, hazelnuts, sunflower seeds and flaxseeds.
Vitamin B-6 is required for the production of dopamine and serotonin that are essential for communication among neurons. While a deficiency of vitamin B 12 impact on symptoms similar to Alzheimer 's. While folic acid is necessary for brain improving memory and concentration.
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