#Brain #good #shape
- Vitamin and mineral deficiencies are the result of an inadequate diet.
- The brain uses about 20% of energy, so it is an extremely important organ in our body.
- We often hear that we should avoid fat. This is, of course, absurd, because we need it just like any other ingredients we consume. Unsaturated fatty acids – EFAs – (omega 3, omega 6) can be found mainly in vegetable oils from seeds, nuts or in products of marine origin (e.g. salmon, herring)
- EFA fats contain vitamins such as E, A, D and K2. An excellent source of Vitamin E is sunflower oil (65mg/100g), sunflower oil (38mg/100g), cod liver oil has a large amount of vitamin A, one tablespoon of good cod liver oil is 13,000 IU, vitamin D can be obtained by eating eel 1200 IU/100g, herring also has it 808 IU/100g, vitamins K2 – MK7 contains Natto soy 1103.4/100g, while K2 MK-4 is mainly liver, eggs and cheese.
1200 IU/100 g
The efficiency of our brain depends largely on the ingredients supplied in our diet. The deficiency of essential substances causes a decline in intellectual abilities, decreased concentration, problems with remembering, poor resistance to stress, or emotional instability.
A poorly balanced and unvaried diet leads to deficiencies of ingredients important for the brain and nervous system. It is also a known fact that the brain ages and as the years go by it can absorb less and less information, so it is even more important to ensure its proper nutrition as soon as possible.
The brain is the central and highly specialized organ of our body. It consists of two hemispheres (right and left) with a corrugated surface, mounted on the brain stem. The weight of the human brain in a man is approximately 1,375 g, in a woman – 1,240 g, which constitutes less than 2% of our body weight. The brain controls all important life processes occurring in the body. It is responsible for the ability to think and emotions. It analyzes millions of data received through the senses and transmitted via neural connections from the entire body. The brain uses about 20% of the energy produced by the body, so this organ must be properly nourished. A proper diet will enable the proper functioning of the brain, and thus ensure mental and intellectual fitness.
Active ingredients that support brain proficiency include:
- Essential fatty acids (EFA) – they are components of cell membranes, improve blood supply to the brain, and improve the flow of nerve impulses between gray and white matter. Polyunsaturated fatty acids constitute 20% of the dry weight of the brain and 1/3 of all fatty acids in the nervous system. Unsaturated fatty acids include: omega-3 fatty acids (e.g. Omega 3 concentrate): eicosapentaenoic acid – EPA, docosahexaenoic acid – DHA and omega-6 (gamma-linolenic acid – GLA, cis-linoleic acid) (e.g. Evening Primrose Oil). Systematic supply of EFAs affects mental performance, understanding and memory;
- Lecithin – a compound naturally occurring in the body, it belongs to phospholipids, which constitute 25% of the dry weight of the brain. Lecithin is an important component of cell membranes. It increases the activity of neurotransmitters in the brain, enabling the transfer of information between cells. Thanks to this, it plays an important role in the processes of remembering and learning. The main components of lecithin are choline and inositol (e.g. Super Soya Lecithin);
- Cocoa beans (Cocoa Bean Extract+), which contain valuable active ingredients – flavonoids influencing the level of serotonin in the brain, mood-improving and restoring the body’s balance, peace of mind, and promoting… feeling of contentment; caffeine that reduces the feeling of fatigue and drowsiness, acting as ““energy boost” and vigor; theobromine stimulating the nervous system and improving mental abilities; magnesium soothing the nerves, reducing the feeling of fatigue and weariness and potassium has a beneficial effect on blood pressure and the nervous system;
- Vitamins: from group B: Vitamin B1(thiamine) has a positive effect on the nervous system, including: by protecting the myelin sheath against breakdown and atrophy. Vitamin B6 (pyridoxine) is necessary for the proper functioning of the nervous system because it influences the production of substances that play an important role here, i.e. serotonin, dopamine and aminobutyric acid. Appropriate nutritional status with vitamin B6 increases the efficiency of thought processes, prevents apathy and insomnia, and improves well-being. vitamin b12(cobalamin) participates in the formation of the myelin sheath that protects nerve cells, as well as neurotransmitters that facilitate the flow of information between cells. It has a positive effect on the functioning of the brain and nervous system, preventing fatigue and irritability. Folic acid is important for the production of endorphins – happiness hormones. It also takes part in the production of serotonin and noradrenaline – neurostimulating substances. Serotonin has a calming effect and is responsible for the appropriate amount of sleep. Norepinephrine, in turn, affects activity and dynamics during the day. Adequate supply of folic acid reduces symptoms related to fatigue, anxiety, insomnia, absent-mindedness, and memory problems. It is recommended to consume folic acid for women planning pregnancy and during pregnancy due to its beneficial effect on the development of the fetus.Niacin (vitamin PP) is necessary for the proper functioning of the brain and peripheral nervous system. A proper supply of niacin prevents chronic fatigue, memory loss, irritability, and improves concentration (e.g. Stress Management);
- Antioxidants, e.g. vitamin c (C 300 Plus with Rose Hips and Biofalvonoids, ) and vitamin e (Vitamin E), protect cells against the harmful effects of free radicals. A study of 3,831 people over the age of 65, published in 2007, showed that higher vitamin C intake was associated with better cognitive functions. The quality of brain function was assessed on the basis of a special test; over a 7-year period, each person was examined three times;
- minerals: calcium and magnetWith – influence proper nerve conduction (e.g.Strong Bones PLUS); iron (e.g. Iron Plus) i zinc (e.g. Chelated Zinc) – are responsible for proper cognitive processes;
- amino acids: L-tyrosine – participates in the production of norepinephrine and dopamine – neurotransmitters that conduct impulses from the nervous system to the muscles and brain, essential for mental clarity and speed of thinking; L-tryptophan – is used to produce serotonin, which is responsible for well-being, sleep, appetite (e.g. Culevit);
- Plant ingredients: : ginseng (e.g. Panax Ginseng) – its valuable ingredients – ginsenosides inhibit symptoms caused by stress and improve physical and mental performance. It can be used to increase concentration, in case of fatigue or fatigue; ginkgo biloba (e.g. qProtect) – a plant with antioxidant properties, supports the proper functioning of the circulatory system, contributes to the adequate supply of oxygen and nutrients to cells, supports the proper functioning of the brain; guarana supports the body’s mental performance, adds energy, increases alertness and ability to concentrate, and reduces fatigue (e.g. Energy & Memory)
- Water – is necessary for biochemical changes taking place in the brain. You should consume up to 2 liters/day.
