Fatty acids, vitamins and minerals
Our brains use as much as 20 percent of our energy. Specific nutrients are necessary for proper brain development and functioning. So by eating the right foods you keep your brain in top condition.
Even before birth, the brain Certain building materials are necessary for proper development: a shortage of building materials and nutrients ensures that the brain develops less well. But a lack of energy also affects the brain. If you less energy your brain will function less. For example, you become forgetful or have difficulty concentrating.
A lot of research is being done into the effect of specific foods on the brain. Not every connection is equally clear, in some cases there are only indications and with many foods the direct effect on the brain is still unknown.
Fatty acids
Fatty acids are indispensable for the construction and functioning of the brain. Especially the unsaturated omega 3 fatty acids DHA and EPA are important. The fatty acids are part of the walls of cells and ensure that cells pass on signals to each other. A deficiency therefore leads to poorer communication between brain cells, resulting in reduced concentration and forgetfulness. There are even indications that too little omega-3 fatty acids are associated with disorders such as depression, ADHD, schizophrenia and Alzheimer’s disease.
DHA and EPA are common in Fatty fish such as herring, mackerel, sardine, salmon and anchovy. So eat oily fish once or twice a week. This is not only healthy, but also good for the brain.
vitamins
The body has every day vitamins and minerals needed to function properly. So is the brain. B vitamins (especially B1, B6, B11/folic acid and B12) are necessary for the nerve cells. They help in the production of signal substances between the cells and keep the fatty covering (myelin sheath) around the nerve cells intact. Taking vitamin B supplements can have a positive effect on the cognition. It is unclear whether this effect will last in the long term.
A deficiency of vitamin B can cause problems to the nervous system. Korsakov’s syndrome is a well-known example. This syndrome is the result of a vitamin B1 deficiency and excessive alcohol consumption. Pregnant women are nowadays advised to folic acid (B11) to swallow to prevent spina bifida in the child.
American research has shown that vitamins C and E offer protection against dementia. These vitamins are antioxidants. Also others antioxidants, present in broccoli, potatoes, spinach, oranges, apples and radishes, among others, appear to limit brain damage.
Minerals
Zinc, iodine and iron play a role in the development and functioning of the brain. Especially during growth, a deficiency of one of these minerals lead to disruptions. As a result, a child develops less well.
Iodine is added to bread and sometimes table salt. It is naturally present in fish and (a little) in eggs. Iron can be found in meat, fish, grains, potatoes, legumes and beans. Zinc is found in meat, cheese, grains, bread, nuts, shrimp and mussels.
Alcohol
Some foods have no beneficial effect on the brain at all. Alcohol, drugs and cigarettes make many people feel good, but they are also addictive and can themselves be harmful to the brain. Especially when the brain is still developing. Smoking and drugs often have a negative effect on concentration. Soft drugs can also impair short-term memory and logical thinking. Excessive alcohol consumption can lead to unconsciousness and destruction of brain cells. In addition, alcohol has a negative effect on sleep patterns.
Yet alcohol also seems to be positive for our brain. There is some evidence that moderate alcohol consumption reduces the risk of dementia or stroke. Alcohol has a relaxing effect on the blood vessels, resulting in better blood flow to the brain.
Caffeine
Also the effect of caffeine in, among other things, coffee, tea and cola is twofold. Research shows that men who drank three cups of coffee a day had less decline in cognition. More coffee does not increase this effect. Too much coffee can even be harmful. There is some evidence of a link between coffee and migraines.
Advice
Extra intake of fatty acids, vitamins or minerals to improve cognition makes little difference in many cases. Long-term high doses can even have a negative effect on health. A balanced diet is generally sufficient to get these nutrients. The Mediterranean diet is a good example of a healthy diet, also for the brain. Varied food is also recommended.
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