Foods for the Brain Based on Vitamin Content
Several types of nutrients including vitamins can maintain health and improve brain abilities. Adequate food consumption and nutritional intake for the brain is an important part of how to maintain brain health.
The human body ages with age. One of the effects of aging that can occur is a decrease in brain function and memory ability. To slow down the aging process of the brain and keep it functioning properly, it is important to consume vitamins and healthy foods for the brain.
The Right Vitamins for the Brain
The following three nutrients are often touted as the main components of vitamins for the brain:
Vitamin B complex
B vitamins are very useful in supporting the health of the nervous system and brain function. B vitamins are needed to produce chemicals in the brain (neurotransmitters) that act as transmitters of signals to nerves, and help the body use energy.
B vitamins are found in animal meats such as chicken, beef and fish, eggs, fortified cereals with B vitamins, and milk. While in plants, this vitamin is found in nuts, wheat, vegetables and fruits including green leafy vegetables, papaya and oranges.
Vitamin C is known as a good antioxidant, but it also has health benefits for the brain. Research shows that people who regularly consume vitamin C have better cognitive abilities and memory than those who are deficient in vitamin C.
The recommended daily intake of vitamin C for adults is about 90 mg per day. Vitamin C can be obtained from vegetables and fruits, including oranges, broccoli, green chilies, strawberries, melons, and tomatoes.
Research has found that vitamin E in certain doses can help maintain brain health, maintain memory and thinking abilities in the elderly, and relieve symptoms of Alzheimer's disease. Not only Alzheimer's disease, other studies reveal that vitamin E can also reduce the risk of Parkinson's disease and stroke.
The recommended amount of vitamin E intake for adults is about 22 IU per day. This dose should not exceed the recommended dose, because consuming high doses of vitamin E (more than 1000 IU per day) is potentially harmful to health.
Prioritize consumption of nuts, green leafy vegetables, asparagus, pumpkin, almonds, mangoes, kiwis, avocados, and seeds to get enough vitamin E. If you want to use vitamin E as an additional supplement, you should consult a doctor to get the right dose.
In addition to vitamins, there are omega-3s which are also classified as foods for the brain. Omega-3 fatty acids, consisting of DHA and EPA, are needed to support brain function throughout life, and are very important for the baby's brain development in the first six months of life. Further facts reveal that pregnant women who regularly consume fish or omega-3 supplements have the potential to give birth to children with high levels of intelligence.
In the brain, omega-3 is used to maintain cell health and support communication between brain cells. Consuming foods containing omega-3 or omega-3 supplements regularly is also known to prevent dementia, a disease that causes reduced memory.
List of Foods for the Brain
Intake of foods and vitamins that are good for the brain can be obtained from a variety of healthy foods, namely:
As much as 60 percent of the composition of the brain is fat, especially omega-3 fats. The brain uses omega-3 to build nerve cells in the brain, these cells play a role in the process of learning and remembering. Omega-3s can also help slow brain aging. Good sources of omega-3 can be obtained from mackerel, salmon, tuna, and sardines.
Research has found that people who often eat this fruit have a good memory and are less likely to experience a decline in thinking power. The content of antioxidants in it is useful in reducing inflammation and the effects of stress that can reduce brain performance.
The content of antioxidants and anti-inflammatory in turmeric can improve memory. In addition, turmeric can also help new brain cells to grow. However, the benefits of turmeric as food for the brain, especially to slow memory decline due to age, still require further research.
In the right portion, green tea can improve the brain's ability to concentrate and remember. Theanine in tea is believed to help activate the part of the brain that plays a role in focusing attention. While polyphenols and antioxidants protect the brain from decreased thinking power and reduce the risk of Alzheimer's disease and Parkinson's disease
Nuts contain good fats, protein, vitamin E and antioxidants. According to research, these brain foods can improve cognitive abilities and help reduce the effects of aging-related brain damage.
Eggs are good brain food because they contain folate, vitamin B6, vitamin B12, and choline. Choline is needed by the body to form brain chemicals that regulate memory and mood. Research shows that consumption of foods containing choline is linked to improved memory and better mental health.
In addition to fresh food, nutrition for the brain can indeed be obtained from supplements. But before using it, you should consult a doctor first to ensure the right dosage. Some types of supplements can actually harm health if consumed in excess.
Not only with supplements, living a healthy lifestyle with regular exercise and adequate rest also plays an important role for brain health.