The number of human brain cells is huge, tens of billions, and they are the basic unit of the brain. However, human brain cells are in a process of declining. And it is generally believed that brain cells are non-renewable. The brain cells are really dead, one less, exhausted, no supplement, please use it and cherish it. Therefore, to protect brain cells is to protect the brain and to protect the basic functions of the human body.
In recent years, the term “food-eaters” has emerged, and people from time to time advertise themselves as “food-eaters.” Today, let’s talk about eating, drinking, and brain health.
Foods that the brain likes
Studies have shown that various foods rich in Omega-3 fatty acids, antioxidants and phytonutrients can improve memory, improve concentration, improve mood, and have a certain supporting effect on brain function. An article published in the Journal of the American Association of Experimental Biology in July 2015 proposed that Omega-3 fatty acids and some antioxidants are beneficial to people’s health and may be effective in the treatment of Alzheimer’s disease and can also protect Healthy people.
So, based on this, here are some of the more common brain-invigorating foods in daily life.
Fish: salmon, sardines, salmon and other deep-sea fish, because they are rich in Omega-3 fatty acids, they can provide high levels of antioxidants and vitamin E, which help delay the aging of the brain. Fish head is rich in lecithin, which is an important source of neurotransmitters in the human brain. It can enhance people’s memory, thinking and analysis capabilities, and is an important substance for intelligence.
Beans: such as soy milk, tofu, yuba, fresh beans, dried beans, etc., rich in protein and essential amino acids, fats, carbohydrates, vitamin A, vitamin B, etc. Essential amino acids are the material basis for brain activity and can help maintain brain health.
Vegetables: Green leafy vegetables can provide a lot of vitamin E and folic acid. Vitamin E can delay brain aging, folic acid can improve memory and reduce homocysteine. Tomatoes, pumpkins, and carrots are rich in antioxidants, which can help keep the brain vigorous. Cauliflower and broccoli can improve cognitive function and memory. This is because there is a neurotransmitter in the brain called acetylcholine, which is responsible for the excitability of brain cells, and cauliflower and broccoli contain more of these substances.
Eggs: Eggs can improve memory and strengthen the brain. As mentioned above, acetylcholine is responsible for exciting brain cells, and eggs are the food that can provide acetylcholine. However, because eggs contain more lipids, it is recommended to consume no more than 7 eggs per week. In addition, legumes and liver can also provide acetylcholine.
Nuts: Walnuts are rich in unsaturated fatty acids, peanuts are rich in pantothenic acid (pantothenic acid or vitamin B5), sunflower seeds are rich in iron, zinc, potassium, magnesium and other trace elements and vitamin E. The above dried fruits, if eaten in moderation, can nourish the brain, enhance memory, and eliminate brain fatigue.
Milk: Milk contains high-quality protein, riboflavin, potassium, calcium, phosphorus, vitamin B12, vitamin D and other nutrients, which is an important source of brain nutrition.
Water and green tea: Water is an essential substance for brain function, and about 80% of the brain is water. Studies have shown that the brain is the first to be affected by the lack of water in the human body. Sufficient water intake can increase the brain’s response speed. Therefore, it is recommended that you drink plenty of water and do not wait until you are thirsty. Tea contains catechol, which is very beneficial to brain health. Catechol helps us maintain good memory and keep the brain in a normal working condition.
Eat these, “Trouble your brain”
There are various foods, but not all of them are good for brain health, and some foods are even the culprits of a variety of neurological diseases. If you don’t pay attention to or pay attention to your daily diet, you may damage the blood vessels of the brain and cause adverse consequences.
High-sugar diet: Sugar is the direct source of brain energy. Only sugar can smoothly pass through the blood-brain barrier into the brain tissue and be used by brain cells. But a long-term high-sugar diet is very bad for the brain. Studies have found that a high-sugar diet will reduce the brain’s learning ability, memory and overall brain function. Moreover, high-sugar diets and various sugar-sweetened beverages can damage the vascular intima and easily lead to chronic diseases such as obesity, type 2 diabetes, hypertension, and hypercholesterolemia. Researchers at the University of Southern California found in an animal control experiment that a high-sugar diet can change the intestinal microbial colony, which in turn affects the brain’s memory function.
High-fat diet: High-fat diet, especially trans fatty acid food, is the chief culprit of various cardiovascular and cerebrovascular diseases. Trans fat is the abbreviation for a large class of fatty acids containing trans double bonds. Foods containing a large amount of trans fat can be found everywhere, and they are usually sweet and delicious foods, such as margarine, western fast food, egg yolk pie, cookies , Ice cream, baked goods, French fries and biscuits, frozen and canned food, etc. Studies have found that eating large amounts of trans fats can lead to a decline in cognitive ability, brain capacity and memory, and the risk of suffering from Alzheimer’s disease is significantly higher. A high-fat diet can also cause too much lipids to deposit on the walls of blood vessels, forming arteriosclerosis.
High-salt diet: A recent study published online in the journal Nature confirms that excessive salt intake impairs the cognitive function of the brain. Animal experiments have shown that a key protein related to dementia such as Alzheimer’s disease in the brain becomes abnormal after the mice eat a very high salt diet. A long-term high-salt diet will consume more sodium ions, which affects the signal conduction of brain neurons and reduces the animal’s memory and cognitive functions. Moreover, a high-salt diet leads to water and sodium retention, which can aggravate high blood pressure. Hypertension is the main risk factor for cardiovascular and cerebrovascular diseases. Therefore, please be lighter in your daily diet and limit the consumption of foods with excessive salt, such as cured meats and salted fish.
Highly recommended: Mediterranean diet
The Mediterranean diet generally refers to the dietary styles of the southern European countries on the Mediterranean coast, such as Greece, Spain, France, and southern Italy.
It is based on fruits and vegetables, fish, whole grains, beans, nuts and olive oil. Fat accounts for 35% of the total dietary energy, and saturated fatty acids only account for 7% to 8%. Eat some low-fat or skimmed milk, yogurt and cheese in moderation, and eat low-fat and high-protein foods such as fish or poultry 2 to 3 times a week. Reduce the intake of red meat, 350 to 550 grams per month, try to use lean meat. Replace desserts, sweets, honey, and pastries with fresh fruits. Drink red wine in moderation.
As early as 30 years ago, scientists began to study the Mediterranean diet. They conducted clinical tests on participants’ cognitive decline every 3 to 5 years and used questionnaires to assess the participants’ eating habits. This study found that a large intake of olive oil rich in monounsaturated fatty acids can prevent cognitive decline. In 2012, the “Journal of Neurology” published a research report that the Mediterranean diet has a protective effect on the capillaries of the brain, can protect the brain from vascular damage, and reduce the risk of stroke and memory loss. Recently, on May 5, 2021, researchers from the German Center for Neurodegenerative Diseases published a research report in Neurology, pointing out that those elderly people who follow the Mediterranean diet tend to have younger brains and are toxic in the brain. Less protein deposits.
It should be noted that in addition to emphasizing a balanced diet in the Mediterranean diet, we also advocate a healthy lifestyle, an optimistic attitude towards life and exercise every day.