December 04, 2018 by: RJ Jhonson
News) The brain has been called the body’s “command center,” so it’s only
natural that ensuring optimal health also means keeping this vital organ
in top shape. Making these four nutrients a part of your daily intake is a
significant step towards keeping the brain healthy.
B6, B9, and B12
brain can lose its volume as you age. This process is aptly called brain
shrinkage. Not only does it result in impaired cognition and movement, but
it also increases your risk of stroke and dying an early death by 96 and
58 percent respectively.
disease is one of the factors that contribute to brain shrinkage. This was
confirmed by a study which found that people with coronary heart disease
have noticeably reduced amounts of brain matter. Predictably, they also
performed poorly in cognitive tests.
amino acid homocysteine has been linked to an increased risk of
hypertension and heart disease. Apart from contributing to the formation
of arterial plaque that characterizes coronary heart disease, high levels
of it harm the endothelium or the inner lining of the blood vessels.
Vitamins B6 (pyridoxine), B9 (folate), and B12 (cobalamin) neutralize the
effects of homocysteine, contribute to heart health, and help prevent
all three B-vitamins are available in most B-complex supplements, it’s
possible to obtain them from food sources:
- Pyridoxine, which contributes to the
production of neurotransmitters, is found in brown rice, lentils, meat,
fish, and dairy products.
- Folate, which stimulates brain
development and slows down atrophy, is abundant in leafy greens, fruits,
and organ meats.
- Cobalamin, which helps metabolize
fatty acids needed by the brain, is found in fish, meat, and dairy
have a bad reputation because of the role that cholesterol plays in the
development of coronary heart disease. But not all fats are bad – some are
actually good for your heart and brain. In fact, did you know that about
60 percent of your brain is made up of fat?
fatty acid components called DHA (docosahexaenoic acid) and EPA
(eicosapentaenoic acid) are important parts of brain cell membranes. High
levels of these fatty acids are linked to a larger brain volume. Omega-3s
protect the brain from damage caused by over-excitation, relieve
inflammation, and prevent damage from stress.
the levels of both DHA and EPA in your brain tend to decrease with time,
leading to age-related cognitive decline, dementia, depression, and
bipolar disorder. You can enrich your diet with omega-3 supplements or you
can incorporate foods rich in these good fats. Great sources of omega03s
include fish, nuts, seeds, eggs, and certain fruits.
are full of natural chemicals that have been proven to benefit the brain,
as well as the other organs in your body. Some of these chemicals belong
to a group called polyphenols – known for their powerful antioxidant,
anti-inflammatory, and neuroprotective effects.
juice is known as one of the best sources of brain-friendly polyphenols.
Studies say that a mere 8-ounce serving of pomegranate juice taken every
day can improve both cognition and memory. One animal study, published in Neurobiology
Discoveries, even suggests that the juice can help mice with symptoms
similar to those of Alzheimer’s find their way through a maze faster than
those that didn’t get the same treatment.
juice also helps fight obesity and high blood sugar levels, both of which
are risk factors in diseases that contribute to brain shrinkage.
phenol is found in grapes and dark-colored fruits, such as blueberries.
You will also find it in red wine. Studies suggest that consistent intake
of resveratrol increases the volume of the hippocampus, the part of the
brain that governs the formation of long-term memories. Resveratrol also
helps protect the brain from free radicals and oxidative stressthat
lead to brain cell death.
tips on how to nourish your brain at Brain.news.