young people should also learn to protect brain health!
nowadays, young people are under more and more pressure and need to face heavy work or study tasks every day. Plus often stay up late, life is extremely irregular, caused certain damage to the brain. Therefore, young people should pay more attention to the protection of brain health. Next, let me introduce to you the nutrients that can effectively strengthen the brain.
, also known as carbohydrate, is the energy source of heat, energy source of brain activity and fuel of brain activity. The sugar absorbed from food is decomposed into glucose, fructose and galactose before entering the body, which is absorbed by the body. Glucose is transported to all parts of the body by the blood and becomes the energy required for activities, The brain is the organ that consumes the most glucose, that is, the organ that consumes the most glucose. The amount of glucose consumed by the brain is 20% of the total energy consumption of the whole body.
the best sources of sugar are unpolluted soil, water and air, unpolished brown rice, germ rice, and national regulations of 85mian, 92m, millet, yellow rice, glutinous rice, corn, sorghum, barley, wheat, buckwheat, oat, fengmi, sweet potato, brown sugar, etc. The amount of sugar in each person’s daily food is enough. If too much sugar is added, the brain will enter a state of excessive fatigue and affect the function of the brain. In a sense, sugar intake should be limited.
is an essential nutrient for brain cells. In the composition of brain, 50% – 60% is composed of fat. Among the essential fats needed by brain, linoleic acid and linolenic acid, that is, unsaturated fatty acid, are the most important nutrients for brain. The best fat brain foods are: fish and aquatic products, animals and products raised under natural conditions. All kinds of nuts and vegetable oil, olive oil are very good brain food.
can promote the firmness of brain cell structure, eliminate the relaxation or contraction of brain cell structure, and play the role of lubricating oil. Vitamin C in the brain can make brain cells play a sensitive function, make the brain smart and flexible. If the supply of vitamin C is insufficient, the structure of brain cells will be relaxed or tightened, and the brain neural tube will be blocked and thinned, resulting in the decrease of brain cell activity and brain function, which will affect the IQ.
foods high in vitamin C and good for brain health include all kinds of vegetables and fruits, as well as vitamin C supplements, etc. Because vitamin C is easy to oxidize and easy to be destroyed in case of high temperature, when cooking fresh vegetables, it is necessary to wash them first and then cut them, then stir fry them, and then stir fry them, otherwise vitamin C will be destroyed. When eating fruit with skin, you should also peel it after washing, and eat it immediately after peeling. You can’t put it, because after peeling, vitamin C will oxidize and lose vitamin C.
protein is one of the main components of brain cells. Among the components of brain, 30% – 35% are composed of proteins. The function of proteins in brain is to control the excitation and inhibition of brain nerve cells, dominate the intelligent activities of brain, and help memory and thinking. It also plays an important role in language, motor and nerve conduction. The best protein brain food is: non cultured fish, shrimp, shellfish, animals raised under natural conditions, all kinds of beans and their products, all kinds of nuts and other food.
minerals are essential elements to constitute human tissues and maintain normal physiological functions. As an indispensable substance for human body, minerals need to be taken in a certain amount every day. If it is too high, the body will be poisoned, and if it is too low, the intelligence of people will be obviously reduced.
the best sources of minerals are all kinds of meat, bone soup, and all kinds of mineral supplements.
vitamin B group
includes Vitamin B1, vitamin B2, vitamin B6, nicotinic acid, pantothenic acid, vitamin B12, etc. They work together in the brain to help protein metabolism. For example, in the process of protein metabolism, from & gamma- Vitamin B1 and vitamin B12 are essential coenzymes when producing positive substances from aminobutyric acid, while vitamin B6 and pantothenic acid are indispensable when producing negative substances from aminobutyric acid.
in order to make the brain have many positive and negative substances at the same time, we should not only eat more foods rich in glutamic acid, but also pay attention to eating foods rich in vitamin B. Food is the best source of vitamin B, and some vitamin B supplements can also be taken. The effect of vitamin e66677
on brain is to prevent the peroxidation of unsaturated fatty acids and prevent the brain from falling into acidic state. After the lipid oxidation of brain cells, the brain tissue contains a large amount of unsaturated fatty acids which are easy to be oxidized, and the brain begins to age. Vitamin E has a strong antioxidant effect, which can prevent the production of lipid peroxide in the brain, prevent brain fatigue, and delay the aging of the brain.
foods with high vitamin E and brain health include: cereal germ, wheat germ, wheat germ oil, cottonseed oil, rice bran oil, vegetable oil, butter, egg, coarse rice, coarse flour, sorghum, corn, peanut, sesame, soybean, green bean, spinach, celery, green vegetable, shepherd’s purse.