As we age our ability to recall information may decrease, but we are not powerless in opposition to this. There are foods that will help keep your brain healthy and strong. Avoid blows to the head and help. Here are the basics about the health benefits of your brain.
Vitamin E
According to the Dietary Guidelines of America, 91% of
Americans do not get your each day dose of vitamin E. Vitamin E is an
antioxidant. It helps to protect membranes from oxidation and omega-3 from
something called peroxidation.
Peroxidation is the process by which free radicals electrons
lipids in cell membranes, causing cellular damage. 97% DHA found in the brain,
and represents 30% of the structural fat in the gray matter.
Vitamin E in foods a lot of beneficial things to take
vitamin E supplements will not, so its vitamin E through your diet.
You can find vitamin E in the chili powder, broccoli, dried
basil, peanut, dried oregano, dried parsley, paprika, roasted almonds, almond
butter, roasted sunflower seeds, sunflower oil, peanut butter, wheat germ,
sockeye, pumpkin, tuna, tomato, oatmeal, green olives, asparagus, spinach,
chard, kale, rice, mangoes, apricots, kiwi, nuts, avocados and red peppers.
Omega-3 and DHA
There are many studies showing a link between omega-3 DHA
and benefits of protection for the brain. It seems to reduce the chances of
developing Alzheimer's disease and vascular dementia. Two separate studies show
that eating oily fish once a week reduced the risk by 60% of Alzheimer's
disease.
Omega-3s are particularly important for infant brain
development. There omega-3 supplements on the market, but they tend to be heavy
EPA, and studies show that it is the DHA omega-3 that provide benefits for the
brain, not the EPA.
Again, it is best to get your nutrients through food rather
than supplements, which is especially important with omega-3 because the food
as fatty acids. Our body cannot produce omega-3 fatty acids.
Omega-3 DHA can be found in greasy fish, fish oil, eggs,
crab, lobster, shrimp, clams, mussels, oysters, scallops, conch, and octopus.
The catalogue of fish that matched the description is quite large, but some of
the most popular range includes; salmon, cod, eel, tuna, catfish, halibut,
herring, mackerel, pollock, swordfish, shark and snapper.
And do not forget to take a glass of wine with your omega-3
is not only fun, but grape polyphenols allow your body to absorb more of
omega-3. Stir in cranberries and walnuts together giving a boost defenses
against free radicals brains.
B6, B12 and folic acid
This holy trinity reduces homocysteine levels in the
blood. Homocysteine is associated with an increased risk of stroke, cognitive
impairment and Alzheimer. There are essentially three helps reduce brain
shrinkage, but studies do not show the same link when it comes to supplements
of the Holy Trinity, so you are left with food for its source.
Vitamin B6 is in most meats, fish and poultry, particularly
in bodies. Sunflower seeds, spinach, pistachios, dried apricots, broccoli, prunes
or raisins, bananas, avocados, beans, lentils, asparagus, lettuce, mangoes,
oranges, crabs, clams, white bread, poultry, eggs, Swiss cheese, and skim milk.
You can find vitamin B12 in most dairy products, meat, oysters, clams, mussels
and fatty fish.
Folate can be found in most green leafy vegetables,
broccoli, peas, artichokes, asparagus, Brussels sprouts, beets, potatoes,
avocado, lentils, papaya, beans, flesh bodies and sunflower seeds.
Zinc
Zinc helps regulate communication between neurons and
hippocampus, which helps to improve memory and learning ability. Experiments
with mice have shown a strong correlation between the level of zinc and
cognitive function.
Zinc can be found in most dairy products, wheat germ, shrimp
, meat, chicken, beans, walnuts, squash or pumpkin seeds, sunflower seeds,
eggs, oysters, crabs, octopus, scallops, lobster and mussels.
Vitamin K
Vitamin K is something that is still under study, and only
partially understood. Contributes to the synthesis of sphingolipids, which is
an essential oil that can protect the myelin sheath that protects the nervous
system.
Vitamin K can be found in most green leafy vegetables,
broccoli, Brussels sprouts, chili powder, basil, pickles, olive oil, prunes,
cranberries, pears, peaches, figs, and currents.
No comments:
Post a Comment