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There are several factors such as diet that can make a big difference when it comes to brain health and strength. In particular, getting the right kind of nutrients can help protect cognitive functions.
We introduce you to the most important nutrients below.
Vitamin D
Vitamin D is widely known for its role in bone strength because it is essential for the absorption of calcium by the body. But it is also important for neurological health because it helps maintain the structure of neurons. Basically, vitamin D protects the brain from the effects of aging and strengthens your mental health. Lack of vitamin D in the body is also associated with mood swings and depression. For adults, the recommended daily dose is 20 micrograms. Foods rich in this vitamin are: tuna, salmon, beef liver and egg yolks. Also when you are exposed to the sun, you help your body produce more vitamin D.
Omega-3
Some types of omega-3 fatty acids are beneficial in protecting against inflammation of brain cells. Research has shown that this can be linked to beneficial effects on mood disorders. Some studies even show that consuming omega-3 foods is also associated with a lower risk of developing Alzheimer’s disease, dementia and other similar problems. With age it is very important to make sure you consume sufficient amounts of omega-3. There are many foods rich in omega-3 such as salmon, sardines, nuts and beans.
magnesia
Magnesium is very important for brain health and function. Research has shown that this powerful mineral is particularly vital to the nervous system and protects neurons from destruction. In addition there is strong evidence suggesting that magnesium plays a role in preventing migraine, depression and anxiety. Adults need 310 to 420 milligrams of magnesium per day. To get the most out of this mineral, consume more often magnesium-rich foods like spinach, beans and brown rice or you can take a daily supplement.
Vitamin C
The antioxidant properties of vitamin C not only strengthen immunity but also help the brain. It prevents the destruction of brain cells and this can help increase concentration and cognitive abilities. Lack of vitamin C in the body is also associated with symptoms of depression. The good news is that it is very easy to get enough vitamin C through food. Women need 75 milligrams of vitamin C per day, while men need 90 milligrams per day. Peppers, citrus fruits, broccoli, Brussels sprouts, forest fruits are some of the foods rich in vitamin C.
Vitamin B12
Not only does B12 help the proper development and functioning of the brain, but it is vital in preventing some diseases of the central nervous system such as mood disorders and dementia. Adults need 2.4 micrograms per day, while pregnant and lactating women need 2.8 micrograms per day. Vitamin B12 is found naturally in animal products as well as in cereals./ AgroWeb
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