7 most useful foods for the nervous system + general rules of nutrition

Nutrition directly affects the functioning of the nervous system of both an adult and a child. Micronutrients are used both in the formation of new neurons and in stimulating sensitivity to impulses.

Modern research indicate a noticeable relationship between the daily diet and the health of the nervous system, brain activity and mood of a person.

From this article you will learn which vitamins and trace elements are most necessary for the normal functioning of the nervous system. We will discuss which products will help improve her performance and which ones should be avoided.

Recall that in the last article we reviewed 20 most beneficial foods for the brain .

6 important trace elements for the brain

Stimulation of all vital processes in the human body lies precisely on the nervous system. And intercellular metabolic processes between neurons are most often their mediators, that is, it is thanks to them that the brain "works" in principle. Which trace elements are the most in demand for the adult brain? The following can be distinguished:

1. B-group vitamins. For the most part, they regulate the hormonal system (and the release of hormones that affect the nervous system), and are also responsible for the accumulation of energy balance . It is the B-group vitamins that doctors prescribe to those who have chronic insomnia or their internal biological clock is disrupted.
2. Glucose. It is her brain that uses it to get energy. Glucose stimulates mental activity , increasing the sensitivity of certain areas of the brain to neural impulses.
3. Vitamin C. Prevents the destruction of nerve cells. Its sufficient consumption is necessary for Preventing depression under psychological stress.
4. Vitamin A. Accelerates the regeneration of nerve cells (although they claim that they are not recoverable – this is not the case, but the process is very slow), and also helps to strengthen the walls of neurons.
5. Unsaturated fatty acids. Stimulate intercellular metabolic processes in the membranes of neurons, help the brain to absorb glucose. Doctors say that regular consumption of foods rich in omega-3, has a beneficial effect on IQ level , and also stimulates the work of those parts of the brain that are responsible for logic.
6. Iodine. With its help, thyroxine is produced in the brain. And this – Improves memory , allows you to memorize large amounts of knowledge. Iodine also indirectly normalizes the endocrine system (in particular, the thyroid gland).

It is also important to provide the brain with the proper amount of oxygen. And for this, you should periodically follow diets aimed at reducing the level of sugar, fat and cholesterol in the blood. It is because of these components that plaques, blood clots, and interfering normal blood flow , including the transportation of oxygen to the brain.

General rules of nutrition

In the presence of any problems in the nervous system, as well as for their prevention, nutritionists recommend following the following diet rules:

1. Complete abstinence from alcohol. Even ethanol-based medicines have a slight, but still negative impact on the nervous system . Therefore, the first thing to do is to completely give up alcohol.
2. Consume flavonoid-containing foods daily. And these are usually fresh fruits and vegetables. And it is fresh, since after heat treatment there are practically no essential oils or flavonoids left.
3. Observe the correct water-salt balance. The right balance of potassium and sodium in the blood is important for the brain. If sodium is exceeded, then the sensitivity to impulses decreases, and with it the pressure in the vessels of the brain increases (which in certain situations may even provoke their rupture).
4. In no case should you follow diets in which sugar is completely excluded. Today, these are extremely popular, as they allow you to speed up protein absorption and quickly get rid of excess weight. But for the brain, this is a powerful stress, since it can function precisely thanks to amino acids and carbohydrates.
5. It is necessary to use rock salt. Moreover, the recommended daily allowance is almost 6 grams. Even better, use iodized salt for cooking. It costs about as much as usual, but it benefits the brain at times more.

And most importantly, it is necessary to observe diversity in the diet. You should not eat only fruits and vegetables, or vice versa – only seafood. In excess, both vitamins and amino acids can even harm the body, but an imbalance of micronutrients, which can provoke serious diseases, affects the work of the nervous system even worse.

7 most useful foods

The following healthy foods that strengthen and restore the nervous system must be included in your diet:

1. Cocoa

Cocoa contains flavonoids that stimulate the production of endorphins, special groups of hormones that stimulate brain processes. It is thanks to them a person is able to feel joy , fun, a sense of inner satisfaction.

It's only worth considering that the release of these hormones occurs only at the moment when a person directly experiences "warm" emotions. That is why doctors recommend smiling as often as possible.

Naturally, you can use and chocolate is good for the brain . Only preference should be given to natural – it contains a minimum of harmful substances, cholesterol, but a lot of glucose and cocoa.

2. Seafood

They are the best natural source of unsaturated fatty acids, including omega-3, omega-6, omega-9. At the same time, the daily need for them is quite low – only 15-20 grams. This will allow you to maintain normal metabolic processes in the brain. Also Omega-3s will help alleviate depression .

If for some reason a person cannot eat seafood, he should take dietary supplements with fish oil (it consists of almost 65% unsaturated fatty acids).

3. Iodized salt

Helps the body maintain a healthy water-salt balance, and also provides it with iodine (which regulates the endocrine system). It is recommended to consume up to 6 grams of salt daily. But this is relevant only if a person drinks about 1.5 – 2.5 liters of water every day.

Also, the amount of salt consumed should be reduced if the patient has chronic diseases of the gastrointestinal tract.

4. Green Tea

Its main benefit is the presence of L–theanine, which is an essential amino acid. Indirectly, it participates in the production of endorphins, and at the same time increases the sensitivity of nerve cells to them.

Green tea also contains a small, so-called "safe" dose of caffeine, which stimulates the nervous system, which helps to quickly activate the work of nerve cells. It is recommended to drink 2 glasses of weak green tea daily.

5. Nuts

This can include walnuts, hazelnuts, hazelnuts, pistachios and so on. All of them are united by a high content of omega-3 acids, as well as flavonoids, essential oils. It is known that nuts improve memory .

It is also possible to cook on the basis of nuts Amosov's famous pasta .

It is not recommended to abuse peanuts, except that they are high in protein and fat, and also have low–density cholesterol.

 

6. Citrus fruits

Their main benefit is the huge amount of ascorbic acid in the composition. Moreover, it is contained not only in the pulp, but also in the peel (and it also contains a whole range of essential oils, which, when inhaled, have a calming effect ).

To maintain the normal functioning of the brain, it is enough to consume only 100-200 grams of citrus fruits per day.

7. Pomegranate

Its use helps to stabilize the circulatory system and the brain, which accelerates the supply of oxygen and stimulates its absorption. It is especially useful to include pomegranate in the diet for those who suffer from hypotension, that is, low blood pressure (against which migraines often develop).

Still in the grenade contains iron , which helps to normalize the balance of red blood cells in the blood, which are responsible for transporting oxygen. Iron also helps strengthen blood vessels.

Also check out the infographic:

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What should be limited?

The most harmful products for the nervous system are:

1. Alcoholic beverages. Literally destroy nerve cells and prevent their regeneration. They should be abandoned first of all.
2. Coffee. Although it contains caffeine, it destabilizes the normal functioning of the brain when abused. You can not completely abandon this drink, but it is still worth minimizing its use. More detailed about the influence of coffee here .
3. Dyes. In particular, tartarazine, which is most often added to desserts (has a red tint). Significantly inhibits the release of endorphins, so it can provoke depression or chronic nerves .
4. Monosodium glutamate. In fact, it is the most common flavor additive, found most often in chips, salted crackers, some sweets, as well as in sausages. It also inhibits the release of endorphins.

In which cases do you need to adjust your diet?

Doctors identify several symptoms in which you should reconsider your diet. First of all, you should pay attention to the following signs:

1. Chronic insomnia;
2. Frequent migraine attacks;
3. It is difficult for a person to concentrate ;
4. Memory deterioration is noticeable;
5. Impaired receptor sensitivity is noticeable (most often attention is paid to auditory and visual ones).

 

Features of the diet for women and children

Doctors claim that the female body needs more B-group vitamins, as well as glucose . Moreover, the need for them increases during pregnancy.

Another nuance is that women have a higher risk of developing a water–salt imbalance, so they should drink more water every day.

As for children, they have the greatest need for iodine, as well as vitamin C. Accordingly, it is recommended to cook all dishes for them with iodized salt, as well as add citrus fruits and fresh fruits to the diet. A child also needs to eat seafood, especially at preschool age. It is during this period that the brain develops most actively and metabolic processes should be stimulated in it.

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Conclusion

In total, the diet is really important for the normal functioning of the nervous system. The main thing is to provide the body with the right amount of vitamins, glucose and unsaturated fatty acids, which stimulate metabolic processes between neurons, as well as protect them from oxidation. And it is equally important to ensure proper oxygen supply. Therefore, daily walks in the fresh air are mandatory.