What is good for the nervous system to help keep the mind sharp, focused and lucid? The following article will suggest you foods that contain nutrients that are good for the nervous system, find out now!
The nervous system is an organ that plays a major role in controlling all activities of the human body from walking, breathing, maintaining heart rate, memory, learning to emotion control. To choose foods that are good for the nervous system is not easy, you need to really understand the nutritional needs that the nervous system needs to make the most accurate choice. So what is good to eat for the nervous system to help keep the mind sharp and focused? Find out in the article below!
1. Protein-rich foods are good for the nervous system.
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When it comes to “Eating what is good for the nervous system to help keep the mind sharp”, you cannot ignore protein-rich foods such as meat, fish, eggs, milk and dairy products, nuts and seeds. , legumes… Protein is an amino acid that plays an important role in creating neurotransmitters. These transmitters will help brain cells communicate and transmit signals to many different parts of the body so that these parts can perform their “duty” well.
Moreover, protein is also rich in tryptophan and tyrosine, two important amino acids that help the body increase serotonin and dopamine production. These are neurotransmitters that help restore energy, enhance concentration, and memory. At the same time, it helps improve mood, helps reduce anxiety and depression extremely effectively.
Meat is known to be the richest source of protein. However, health experts recommend choosing poultry like chicken, over red meat because they contain less saturated fat. Consuming less fat will help prevent high cholesterol in the blood as well as the risk of cardiovascular diseases. In addition, chicken is also high in L-tyrosine, an important amino acid that helps the body make dopamine.
2. What is good for the nervous system to help keep the mind sharp? Group B vitamins.
B vitamins such as vitamins B1, B2, B3, B6, B12, folic acid and biotin play an important role in improving brain and nervous system health, keeping the mind sharp, lucid and strengthening. memory, concentration. Besides, B vitamins also help improve mood, reduce stress, anxiety and depression.
One of the most prominent benefits of B vitamins is promoting homocysteine metabolism, which helps prevent the risk of dementia, cognitive decline and memory loss. At the same time, it also helps to stimulate the activity of enzymes, the production and repair of DNA, thereby helping to maintain the health of nerve cells.
To supplement B vitamins to help keep the nervous system healthy, you can add to your daily menu foods such as eggs, meat (poultry, beef, pork); fish; bean; green leafy vegetables such as spinach, kale…; nuts and fruits (oranges, bananas, watermelons, strawberries…).
3. Foods rich in carbohydrates.
Carbohydrates when entering the body will be converted into glucose and then absorbed into the blood. Glucose is a necessary source of raw materials for all human activities, including brain function. Accordingly, the brain needs about 130g of carbs per day to function effectively.
When choosing a source of carbohydrates for your body, you should focus on fresh vegetables and fruits rich in fiber. These foods are not only rich in carbs but also have the ability to fuel the brain, but are also rich in vitamins, minerals and antioxidants that help protect brain cells against the effects of free radicals.
4. Omega-3 is a good nutrient for the nervous system.
Fat is one of the essential nutrients that help maintain the health of the brain and nervous system. Studies show that omega-3 fatty acids are a type of healthy fat that is important for the functioning of the brain and nervous system, helping to support learning and memory. In particular, omega-3 fatty acids also have the ability to protect blood vessels, reduce inflammation in the brain, while helping brain development and maintaining the health of nerve cells.
The human body cannot synthesize omega-3 fatty acids on its own and must be supplied through the diet. Some foods rich in omega-3 such as fatty fish (salmon, sardines, mackerel, etc.); linseed oil and olive oil; walnuts, chia seeds; egg.
5. Foods rich in vitamin E.
Vitamin E is a powerful antioxidant that protects cells from oxidative stress caused by free radicals. Oxidative stress is considered a “culprit” of neurodegeneration. Meanwhile, the brain is the most affected organ.
With antioxidant properties, vitamin E works to help prevent and slow the rate of cognitive decline. At the same time, it helps to enhance memory as the brain “older”. Some foods are rich in vitamin E like whole grains, green leafy vegetables, nuts, fruits, asparagus, eggs, brown rice and vegetable oils like sunflower and olive oil.
6. Choline-rich foods are good for the brain.
Choline is a water-soluble organic compound that is often ranked with the B vitamins because of its similar structure and function. This compound is great for brain health, helping to stimulate the parts of the brain responsible for memory. From there, it will enhance memory and learning ability extremely effectively. In addition, choline also contributes to the creation of the neurotransmitter acetylcholine, which is used for memory, muscle movement, and heart rate regulation.
Some choline-rich foods that you can add to your daily menu are egg yolks, animal liver, shiitake mushrooms, chicken, almonds, fish like salmon, tuna, legumes and beans. cruciferous vegetables such as cauliflower, broccoli, and Brussels sprouts.
7. Foods rich in zinc.
Zinc is a trace element that contributes to the production of nerve cells in the hippocampus, the part of the forebrain responsible for creating and storing new memories and information. If you have a zinc deficiency, the brain’s information storage will become inefficient, making it difficult for you to remember, or forget, thereby affecting your life and work. In addition, zinc also helps reduce the risk of brain fog that makes the brain unable to remember and concentrate, thereby reducing the ability to analyze, reason and make decisions.
Some foods rich in zinc that you can add to your daily menu such as oysters, chicken, dark chocolate, eggs and root vegetables like spinach, amaranth, asparagus, broccoli, etc. okra, beans, shiitake…