Vitamin B is an element beneficial to the brain, which can actually be divided into vitamin B 1, B6, B 12 and so on. In a word, vitamin B can transform and restore the nervous system or brain. Especially vitamin B 12, is of great help to our memory. If the patient lacks vitamin B 12, it will often lead to memory loss, forgetfulness and other symptoms.
The main food sources of vitamin B 12 are white rice, cereal, milk, protein, seafood and meat. Many times, doctors will prescribe vitamin B (mainly B 1+B6+B 12) for patients with brain decline or brain trauma, and the effect is also good. Most importantly, vitamin B is water-soluble. When the body absorbs too much, it will be excreted through urine and will not be deposited in the body, causing other adverse reactions.
Omega-3 is a fatty acid, which is the main nutrient to maintain brain health. Our body can't make it by itself, so it must be absorbed by food. The cell walls of midbrain cells in our brain contain fatty acids and phosphoric acid. Adequate fatty acids can help cell metabolism and enhance brain function.
You may find different brands of Omega -3 supplement pills or fish oil pills in the market, which are confusing. But in fact, we can absorb enough fatty acids in many marine fish, especially salmon and tuna. Besides, eat more fish and eat less? Red meat? It also helps reduce the risk of high cholesterol and high blood pressure!
Protein is made up of different amino acids. It is not only the growth factor of all body cells, but also the necessary raw material for many brain chemicals or neurotransmitters. Adequate protein is very important for the normal operation of the brain. A balanced intake of amino acids helps to enhance the brain's concentration and improve memory.
Compared with carbohydrates such as sugar, protein can activate the brain; And high sugar can cause drowsiness. So-called? Did you get angry at dinner? In fact, after the human body absorbs a lot of sugar, insulin secretion rises sharply, leading to unstable blood sugar levels. The protein we need can be easily absorbed from daily food, such as meat, protein, milk, beans, tofu, dried fruits and so on.
Food harmful to baby's brain development 1. Lead food
If the baby takes too much lead, it will not be easily discharged after entering the blood, which will damage the baby's brain. So which foods contain lead? Usually beer, tin cans and glass bottles all contain a certain amount of lead, so Ma Ma must let the baby eat less.
2. Fried and smoked foods
Fish is rich in nutrition, and Ma Ma will make it for the baby in different ways. Especially after the bombing, the babies can't stop! However, if the fat in fish and meat is fried at high temperature or exposed to the sun for a long time, it will easily become lipid peroxide. Lipid peroxide can lead to premature aging of the brain, which directly affects the development of the baby's brain. Wow, mom had better avoid frying and smoking when cooking fish and meat for her baby next time!
3. Pickled food
When it comes to pickled food, Ma Ma may think of bacon, salted fish and pickles. Not only that, pickled mustard tuber, bean paste and various candied fruits are all preserved foods. Salted food with high salt content will not only cause hypertension, arterialization and other diseases, but also damage the arterial blood vessels in the brain, making the blood supply and oxygen supply to the brain insufficient, making the baby's memory decline and mental retardation.
4. Foods containing a lot of monosodium glutamate
Ma Ma knows that zinc is an important trace element to promote brain development, and she usually pays great attention to supplementing zinc to her baby. But some foods can lead to zinc deficiency in babies, and foods containing monosodium glutamate are the killers of zinc. /kloc-eating food containing monosodium glutamate within 0/week will lead to serious zinc deficiency. Even if the baby is a little older, the mother should give them less food containing a lot of monosodium glutamate, such as various puffed foods and instant noodles.
5. Aluminum-containing foods
Foods containing more aluminum include jellyfish, fried dough sticks, twisted dough sticks and vermicelli. Alum will be added during the processing of these foods. Alum, alumina, lead content is very high, and babies will lose their memory and slow down their reaction if they eat it often.
6.coffee
Coffee is very popular with hemp people. Make a bag of coffee when you are sleepy, and the refreshing effect is great! But caffeine contained in coffee is an alkaloid, which has a certain stimulating effect on the brain. Under the action of coffee, the blood delivered to the brain will be reduced. If the baby drinks more coffee, it will seriously affect his intellectual development. Ma Ma, be sure to keep the baby away from coffee!
7. Excessive sugar
Babies like sweetness, and babies especially like sugary foods. So eating too much sugar is harmful to the baby? If the baby eats a lot of food with high sugar content before dinner, these sugars can't be consumed in time in the body, which will raise blood sugar, and the baby will feel full and can't eat dinner. White sugar is a typical acidic food. If the baby eats a lot of sugar for a long time, it is easy to form an acidic constitution and an acidic brain, which seriously affects the baby's intellectual development. Mom, for the sake of the baby's intellectual development, don't let the baby eat cakes and drinks made of sugar!
8. polished rice and white flour
Polished rice and white flour are the foods we usually eat, and twist will be made into porridge, snacks and so on for the baby to eat. In fact, this kind of food has been processed and beneficial nutrients have been absorbed? Processing? I dropped it, and the rest was carbohydrates. These carbohydrates can supplement the calories in the baby's body and cannot provide other nutrition for the baby. So this kind of food is also brain-damaging. Mama, give the baby some coarse grains at ordinary times!
9. Meat
In everyone's impression, people will think that meat is more nutritious. In order to supplement more nutrition for the baby, Ma Ma cooks a lot of meat for the baby every day, and some even have three meals a day. As everyone knows, the accumulated acidity will make the baby's brain dull. Experiments have proved that the proportion of meat in the baby's diet is too high, which will affect the intellectual development!
Methods to protect the brain 1. Understand the benefits of brain health.
A healthy brain brings good memory, clear thinking and good expressive ability, which is also of great help to overall health. When you think clearly and feel better, you can better maintain interpersonal relationships and spend more time with the people you love. Antioxidants can delay brain aging.
? Stress is the killer of brain cells, and reducing stress is good for the brain. When you feel nervous, depressed and stressed, your brain will be affected by toxic chemicals and hormones (such as cortisol), which will hinder your thinking and memory.
2. Use proper nutritional supplements to prevent brain decline.
Supplementing proper nutrition can make your brain young 10 years old. Nutritional supplements should be able to scavenge free radicals in the body and have other specific effects. You can get nutrition from food, so it tastes good. Eating seasonal food is fresh and cheap.
? Improve memory: Berberine (Berberis or Turmeric extract) and DHA, and strengthen exercise. Refer to your doctor's advice before changing your diet and ask what brain-nourishing nutrients may be missing in your diet.
Step 3 eat foods rich in selenium
As an antioxidant, selenium is an indispensable trace element to maintain brain health. Studies have shown that selenium deficiency can lead to poor memory, depression and cognitive decline, while proper selenium supplementation can improve mood, thinking ability and spirit. In order to keep your brain healthy, you should get at least 55 micrograms of selenium from food every day.
? The selenium content of each piece of whole wheat bread is more than 10 microgram.
? The selenium content of tuna is about 63 micrograms per 90 grams.
? Brazil nuts contain 270 micrograms of selenium per15g.
? Try homemade whole wheat or rye bread.
Step 4 eat fish and fish oil
Fish is rich in selenium, phosphorus, magnesium, vitamin A, vitamin D and iodine (in marine fish). Fish oil plays a key role in infant's brain nutrition. Eat 400 grams of fish three times a week, each time the size of a fist. Fish oil and DHA can also be supplemented by nutritional supplements. You can also take DHA supplements alone.
? Try 300 grams of canned fish with a teaspoon of yellow mustard this week.
5. eat foods rich in vitamin B.
Vitamin B is beneficial to the protective layer of nerves and can also produce chemical elements needed for nerve communication. Vitamin B6, B 12 and folic acid enhance the efficiency of information transmission in the brain. There is no scientific experiment to prove that vitamin B nutritional supplements (400 micrograms of folic acid; 800 micrograms of B 12 and 40 micrograms of B6) can directly improve thinking. However, it has been proved that vitamin B deficiency can lead to brain decline, and the research on using vitamin B to promote the treatment of Alzheimer's disease continues.
? Foods rich in vitamin B include pork, sunflower seeds, whole grains and other meats (turkey, mutton, etc. ), seafood (clams, tuna, sardines, etc. ), fortified flour, chickpeas, potatoes, chicken and bananas.
? Try seafood chowder.
6, supplement luteolin
It can calm hyperactive immune cells harmful to the brain and help reduce the formation of protein by phage. Edible celery stalks, especially celery cores, can be supplemented with luteolin. Spinach, carrots and olive oil are also important sources.
? Try celery and apple salad.
7. Supplement carotenoids and flavonoids
They can also slow down brain decline. Eat dark green leafy vegetables, spinach, cabbage or mustard, more than 3 servings a day.
? Try a spinach and potato sandwich.
8. Enjoy blueberries
Blueberries are very beneficial to the brain, and can effectively fight inflammation and oxidation, both of which may lead to Alzheimer's disease. Blueberries are very effective, so they are called? Brain berries? . Can improve short-term memory, eat more!
? Try raw or boiled blueberries.
9. supplement vitamin e.
This is another antioxidant to prevent dementia. 30 grams of nuts a day, or eat 200-400IU of vitamin E nutritional supplements. Vitamin C can enhance the absorption of vitamin E. Foods rich in vitamin E include sunflower seeds, sweet potatoes, cabbage, malt and vegetable oil.
? Try sunflower seed oatmeal.
Add turmeric to the diet.
Turmeric can activate genes that clean up brain waste and inflammation. The survey shows that the incidence of Alzheimer's disease is lower in areas where people eat more turmeric. A teaspoon of yellow mustard every day. Yellow mustard also contains turmeric. Mustard without turmeric is light brown or gray.