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 complexB 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 (neurotransmitter) which acts as a conductor of signals to the nerves, and helps the body use energy.
B vitamins are found in many 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
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.
- Vitamin E
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, mango, kiwi, avocado, 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 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. Eating foods that contain omega-3 or omega-3 supplements on a regular basis 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:
- FishAs 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 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.
- BlueberriesResearch has found that people who frequently eat this fruit have a good memory and are less likely to experience cognitive decline. The antioxidant content in it is useful in reducing inflammation and the effects of stress that can reduce brain performance.
- TurmericThe 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.
- Green tea
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
- NutsNuts, including soybeans, contain good fats, protein, vitamin E and antioxidants. Some nut-derived products such as tofu, tempeh, and natto can also improve cognitive abilities and help reduce the effects of aging-related brain damage.
- EggEggs 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 be harmful to 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.
