Healthy Food for the Brain

Just like the body, the brain needs nutrients. For energy, the brain needs glucose easily metabolized from carbohydrates. For protection, the brain needs a variety of vitamins and antioxidants. Meanwhile, for its performance, the brain needs fatty acids.

Get a variety of essential nutrients from the brain following best sources.



Carbohydrate
Choose whole Cereal such as wheat flour, oatmeal, and barley which is a healthy carbohydrate that rapidly digested to produce glucose. The most widely used ways to consume grains is through rice and bread, biscuits and cereals although equally nutritious.

Under "Advanced Nutrition and Human Metabolism," glucose is the brain's main fuel. At least 100 grams of carbohydrates should be eaten every day to provide enough glucose as brain power. Whole grains are also good sources of vitamin B, selenium, and soluble fiber. Soluble fiber can regulate levels of cholesterol in the blood, which reduces the risk of cardiovascular disease and stroke.

Fatty fish
Fatty fish such as salmom, mackerel, tuna, herring, and sardines are not only rich in protein. Fish is also a source of vitamin B, calcium, and fatty acids. One of these omega-3 fatty acids are important for brain and nervous system function.

In "Biochemical, Molecular and Physiological Aspects of Human Nutrition," mentioned omega-3 fatty acids essential for the formation of myelin, the protective coating that allows the rapid flow of nerve impulses the brain. Omega-3 fatty acids also play an important role in the behavior and intelligence. Omega 3 deficiency causes disorders such as depression and dyslexia.

Berries are rich in antioxidants
Blueberry fruit is rich in antioxidants, which work to protect the blood vessels and brain oxidative stress resulting from free radicals.

One antioxidant is vitamin E, which prevents cognitive decline due to aging. The study, published in the "Nutritional Neuroscience" 2005 edition mennyebutkan, eating blueberries regularly will improve learning capacity, memory and motor skills in mice are getting older. Anthocyanins in blueberries also promote growth of new neurons in the amygdala area of ​​the brain.

Nuts and seeds
Some nuts and seeds are a good source of protein, minerals, vitamin E, omega-6 fatty acids and some essential amino acids. For example, pumpkin and sesame are rich in tyrosine.

Tyrosine is an amino acid required for the formation of dopamine synthesis. Dopamine is neurotranmitter that regulate mood and coordinate movement.

Some nuts and seeds are a good source of B vitamins. For example, walnuts, almonds, cashews, hazelnuts, sunflower seeds and flaxseeds.

Vitamin B-6 is needed for the production of dopamine and serotonin that are essential for communication between neurons. Whereas vitamin B 12 deficiency affects symptoms similar to Alzheimer's. While the brain required folic acid to improve memory and concentration.