Foods useful for the brain and nerves, The food we choose and eat plays a major role in maintaining a healthy brain, and in addition, it can improve brain functions such as memory and concentration.
Research has proven that it is possible to increase the chances of maintaining a healthy Brain health over a long life if we add these foods and make them among the daily food.
So choosing healthy and balanced food can have the most impact on the health and functions of the brain, and we will talk in this topic about the most important foods beneficial to the brain and nerves.
The most important foods useful for the brain and nerves
The risk of brain disease can be reduced through good and balanced nutrition, especially foods rich in protein and non-hydrogenated fats. There are many foods that help enhance cognition, memory, mood, and levels of concentration.
In this article, we will learn about the most important foods that are useful for the brain and nerves and are rich in elements that help maintain brain functions:
- Coconut oil: helps protect and treat the brain from some memory-related diseases such as Alzheimer’s.
- Cranberries: rich in antioxidants that help reduce inflammation and stress.
- Oily fish: It contains omega-3 important for brain function, such as salmon.
- Coffee: improves mood and helps focus because it contains many antioxidants.
- Turmeric: reduces symptoms of depression and helps improve memory.
- Broccoli: It is considered one of the most important foods useful for the brain and nerves, which helps in the development of memory, and it has anti-inflammatory and antioxidant properties.
- Pumpkin seeds: They contain quantities of important elements for brain health that improve mental health and reduce inflammation.
- Dark chocolate: Important for the areas of the brain responsible for learning and memory, in addition to promoting feelings of happiness
- Avocados: They are high in fats and vitamins that are good for the brain, improve blood flow to the brain and help focus.
- Nuts: the most important of which are walnuts, they improve memory and reduce brain inflammation.
- Olive oil: reduces the chances of developing brain and nerve diseases such as Alzheimer’s and helps prevent mental decline.
- Eggs: They contain protein and vitamins important for the brain, and contribute to brain development and memory.
- Green leafy vegetables: such as spinach and lettuce, contain vitamin A and many anti-inflammatory elements.
Food that is harmful to the brain and nerves
After we talked about the most important foods that are useful for the brain and nerves, and because the brain is the most important organ in the body, it is worth mentioning some foods that negatively affect brain health and memory, which must be avoided and eaten as much as possible, including:
Foods that are high in trans fats.
Processed and prepared foods. Alcohol.
A healthy balanced diet for a healthy brain
After we talked about the most important foods that are useful for the brain and nerves, we must remember the need to follow a healthy and balanced diet to maintain the development and functions of the brain, as it is necessary to obtain the important nutrients for the brain for all age stages.
But especially children; Because they are still in the stage of development and growth of the brain and nervous system.
There are still many studies on the effect of appropriate food on intelligence but it has not yet been reported, but it is sure that it positively and significantly affects memory, concentration and other functions.
On the other hand, eating food that contains more than our needs of fats and sugars contributes to weakening brain function and development.
It is defined as an organized group of cells specialized in the conduction of electrochemical stimuli from sensory receptors to the site in which the response occurs, with the aim of regulating and directing interactions between humans and the environment around them.
These interactions are divided into two types; External, such as: changes in light, temperature, sound, and movement, and internal changes.
It represents: the movement of organs such as the head and hands, in addition to the movement of the internal organs. It also controls voluntary and involuntary tasks such as: movement, balance and reactions to surrounding circumstances.
The nervous system is divided into two parts; Central and consists of: the brain and spinal cord, and the peripheral, which is represented by a group of neurons spread throughout the body, so it is necessary to choose and maintain the best types of food that are characterized by their role in nourishing the nerves.
The mechanism of action of the nervous system
The nervous system consists of billions of specialized cells, which are called neurons, and they gather together in the form of cords known as nerve cords, and these cells are connected to each other through chemicals called neurotransmitters.
And of its types: dopamine and serotonin, which all work to transmit signals and messages from all parts of the body to the brain and vice versa, that is, from the brain to all parts of the body, and the speed of these messages sometimes reaches 200 miles per hour.
Food for the nervous system
The nervous system performs many functions in the body, including sudden responses to emergencies and its role in digesting food. The increased pressure on the nerves and their stress to work beyond their capacity.
It can lead to diseases such as high blood pressure and diabetes, and there are many foods that help calm and heal the nervous system and are characterized as nerve food, including:
- Fish: Fish is one of the best sources of omega-3 fatty acids, and is one of the most foods that help heal the nervous system, and protect nerves by the myelin sheaths that contain very high levels of fat. suffer from nerve damage.
- Green leafy vegetables: Leafy vegetables are among the most types of vegetables that contain B complex vitamins and also contain vitamin C, vitamin E and magnesium, all of which are important for the nervous system, as the nervous system distributes neurotransmitters that are: Chemicals in the brain that regulate Heartbeat, breathing, and digestion.
The body uses B vitamins in this process, and vitamins E and C; They are anti-aging for the nervous system, magnesium calms the nerves, and leafy greens also help in healing the nervous system.
Sea vegetables: Like seaweed, this type of vegetable is used to help heal the nervous system. The reason for this is that it is rich in minerals, which are necessary for the proper functioning of the nervous system, and minerals help in the absorption of oxygen.
After knowing the most important types of food that are nerve food, it should be noted that there are many other food items that contribute to maintaining the health of the brain and memory, such as: coffee that contains caffeine and antioxidants, and pumpkin seeds that contain powerful antioxidants.
It is also a rich source of magnesium, iron, zinc and copper, and cranberries contain anthocyanins; It is a group of plant compounds with anti-inflammatory and antioxidant effects.
Which works to fight oxidative stress and inflammation, nuts that are characterized by a high percentage of omega-3, and green tea rich in polyphenols, and all of these food items work to fight diseases related to memory and nerves; such as Alzheimer’s disease, Parkinson’s disease, and depression.
Causes of nerve weakness
After knowing the food of the nerves, it should be noted that the nerves are divided into three sections: motor, sensory, and involuntary.
It is possible to suffer from weak nerves and the reason for this is due to many factors and causes, including:
- Autoimmune diseases: a variety of diseases that can lead to pain and nerve weakness.
- Some types of cancer: Certain types of cancer may lead to nutritional deficiencies that affect nerve function, and some types of chemotherapy and radiation may lead to nerve pain and damage.
- Pressure and shock: Anything that leads to pressure and shock can lead to nerve weakness.
- Diabetes: 70% of people with diabetes have nerve damage, which becomes more likely as the disease progresses.
- Side effects of drugs and toxic substances: Various substances taken intentionally or unintentionally have the ability to cause nerve weakness and damage, such as: chemotherapy for cancer and HIV, and toxic substances such as: lead, arsenic and mercury.
- Lack of some nutrients: Deficiency in some nutrients such as vitamin B6 and B12 may damage the nerves.
Ways to preserve nerves
The nervous system and the brain, like other parts of the body, need support in order to be able to perform their functions to the fullest. Therefore, it is very important to maintain the health of the brain and nourish the nerves, and this is done through:
Giving the body an adequate period of rest and sleep.
Doing exercise and yoga.
Spend some time with family and friends.
Take care of health conditions that may cause a decrease in the functioning of the nervous system.
Follow a healthy and balanced diet and focus on foods that support nerve nutrition and improve its performance.