1, the nutrient elements needed by the brain
1, healthy fat. Most brain cell structures need healthy fat. The self-repair and renewal of the brain will consume a lot of omega-3 fatty acids.
2. Antioxidants. With the increase of age, free radicals flowing in the blood will decompose brain cells, which will eventually lead to memory loss. Antioxidants can fight the harm of free radicals, so eat more foods rich in antioxidants.
3. High tyrosine protein. Some neurotransmitters need tryptophan or tyrosine. These nutrients need to be supplemented from food.
4. water. Even a slight dehydration will reduce energy and damage memory. So drink at least 1200ml of water (about 6 cups) every day.
5. Vitamins and minerals. Vitamin B6, B 12, vitamin C, iron and calcium are "necessary modules" for building the brain. If these nutrients are lacking, the learning ability of the brain will decline, so it is necessary to ensure a comprehensive and balanced diet. If you have difficulty eating a variety of foods, you can take a variety of vitamins. Remember, when taking vitamins, you must not eat on an empty stomach. It is best to eat it with food, which can be better absorbed and avoid gastrointestinal discomfort.
6. Dietary fiber. The energy of brain operation depends entirely on blood sugar, and dietary fiber can help stabilize blood sugar and is beneficial to brain function.
2. What is good for the brain?
1, Walnut: Walnut is recognized as a traditional brain-nourishing and educational food in China because it is rich in unsaturated fatty acids. I hope children eat it. It is advisable to eat 2~3 walnuts every day, and persevere in order to replenish the brain, enhance memory and eliminate brain fatigue. But you can't overeat. Overeating can cause dry stools and nosebleeds.
2. Eggs: protein of eggs is high-quality protein. Egg yolk is rich in lecithin, triglyceride, cholesterol and yolk protein, which plays an important role in nerve development, enhancing memory, strengthening brain and improving intelligence.
3. Bananas: Bananas are rich in nutrients and low in calories. It contains phosphorus called "the salt of wisdom". Banana is a super source of tryptophan and vitamin B6, which is rich in minerals, especially potassium ions. A medium-sized banana contains 45 1 mg of potassium, which can strengthen the brain if eaten regularly.
4. Kelp: Kelp is rich in linoleic acid, lecithin and other nutrients, which has the function of strengthening the brain. Sulfonates in seaweed foods such as kelp are indispensable in the brain.
5. Sesame: Mash sesame seeds, add a small amount of white sugar and take it with boiling water, or buy sesame paste, sesame biscuits, sesame paste and other products, and eat 1 time in the morning and evening, 7 days as a course of treatment. After 5~6 courses of treatment, better brain-nourishing effect can be obtained.
3. Foods that affect brain health
1, sweet. Eating sugar and sugary foods will not only increase waistline, but also damage brain function. Eating sugar for a long time will endanger mental health and interfere with memory. Eating too much sugar can also interfere with learning ability.
2. alcohol. Long-term drinking will not only damage the liver, but also lead to "brain fog" (the phenomenon that it is difficult for the brain to form clear thinking and memory). But if you give up drinking or limit drinking 1~2 times a week, this phenomenon will disappear.
3. Fried food. Some harmful substances produced in the frying process of food not only have the risk of cancer, but also slowly damage brain nerve cells and intelligence.
4. Too salty food. Studies have shown that a large intake of salt will not only lead to an increase in blood pressure, but also affect the cognitive and thinking abilities and intelligence of the brain.
5. Processing protein. Meat is a high-quality source in protein, but over-processed hot dogs, sausages and other foods will damage the nervous system.
4. Keep your brain healthy like this.
1. Give priority to protecting the brain;
2. Protecting the heart is beneficial to the brain, so exercising every day to prevent diseases such as hypertension, heart disease, diabetes and stroke greatly increases the chance of suffering from Alzheimer's disease;
3. Keep weight, blood pressure, cholesterol and blood sugar levels within the normal range;
4. Eat less foods rich in fat and eat more foods rich in antioxidants;
5. Physical exercise can promote blood circulation and promote the production of new brain cells;
6. Keep your brain active, read more, write more and think more, or play games to learn new things;
7. Keeping in touch with society, participating in social activities, and combining physical strength, intelligence and social activities can best prevent the occurrence of Alzheimer's disease;
8. Protect the head from damage;
9. Avoid unhealthy habits, don't smoke, don't drink;
10. From now on.