A. Nutrients that contribute to education
1.Lipids
Unsaturated fatty acids are extremely important nutrients for the brain. In addition to participating in the composition of brain cells, they also have the function of breaking down cholesterol, preventing blood clotting, softening blood vessels, ensuring smooth blood circulation in the brain and maintaining normal nerve function. Unsaturated fatty acids are mainly derived from vegetable oils, such as peanut oil, soybean oil, sesame oil, safflower oil, corn oil, walnut oil, and olive oil. There are more lipids in the brain, the most important being lecithin (medical name phosphatidylcholine) and soy phospholipids, and adequate phospholipid content in food can make people energetic. Acetylcholine is a neurotransmitter closely related to memory function (see “Etiology” section of this book), its raw materials are choline and acetic acid, so increase the intake of choline or choline-rich lecithin and egg yolk, fish, meat and other foods, can increase the content of acetylcholine in the brain, thereby increasing memory.
2.Protein
Protein is one of the main components of the brain, and the functional activities of the brain are closely related to protein. Therefore, sufficient protein should be consumed, especially those containing essential amino acids (including isoleucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine) that cannot be synthesized by the body itself. The main component of MSG is monosodium glutamate, but because of the attachment of sodium, into the body, can cause headaches, head accounts, nausea and other adverse reactions, so although there is no excuse for eating less, but more food does not have a brain effect.
3, vitamin C
It plays a big role in promoting the solidity of brain cell structure and eliminating the relaxation and tightness of the brain cell structure. A large intake can make the neurovascular permeability improve, and the brain can replenish the nutrients needed in a timely and smooth manner during the activity, thus making the brain power improve. Foods rich in vitamin C are sour dates, sweet dates, toon, mustard, cauliflower, rape, collard greens, cabbage, oranges, lemons, sweet oranges, etc.
4.Calcium
The role of calcium on the nervous system is to inhibit the abnormal excitation of nerve cells. When the body’s calcium is insufficient, then often occur pathological abnormal excitation. If there is sufficient calcium in the nerve cells of the brain, the brain cells can exercise their functions normally. It is now believed that calcium deficiency may be a cause of Alzheimer’s disease. In addition, adequate calcium supplementation can prevent osteoporosis and fractures. Foods rich in calcium include shrimp, crab, sesame paste, dried cooked fish, fish pine, soy flour, milk, pumpkin seeds, bones of livestock, etc.
5.Vitamin B family
Vitamin B group includes vitamin B1, vitamin B2, folic acid, niacin, vitamin B12, etc. Although they have different physiological roles, but the common point is that they can help protein metabolism in the brain. Vitamin B1, folic acid, vitamin B12, long-term deficiency can lead to a decline in intelligence and cause dementia.
6, vitamin E
One of the important roles of vitamin E is to prevent the peroxidation of unsaturated fatty acids, so that the brain and body in an acidic state. Clinical studies have confirmed that vitamin E can not only prevent the occurrence of dementia, but also be used to treat dementia. Foods rich in vitamin E are wheat germ oil, cottonseed oil, rice bran oil, soybean oil, safflower oil, eggs, peas, sweet potatoes, etc.
Second, the food beneficial to the brain are as follows
1, walnuts
Is the traditional brain food, it contains a large number of unsaturated fatty acids, and sufficient unsaturated fatty acids can make people have good brain power; in general, raw walnuts should not eat more, should be moxibustion, baked, fried, fried and other processing, and then mixed with brown sugar, can play a fitness, brain, digestive effects.
2, yellow and green vegetables and fruits
Rich in vitamin C, eat more beneficial. Fertilized poultry eggs are also rich in vitamin C and also contain lecithin.
3.Safflower oil
It is the crown of vegetable oils, rich in unsaturated fatty acids such as nitrite, which is an important substance that constitutes the mind cells.
4.Fish, shrimp and seaweed
Beneficial to the human brain, the content of unsaturated fatty acids in fish is richer than the content of other animal meat, the content of unsaturated fatty acids in fish is richer than the content of other animal meat, fish offal, brain, ovaries contain sufficient vitamin C and unsaturated fatty acids, seaweed food is rich in calcium and a large number of polysaccharides.
5.Soy foods
Such as soybeans, rich in protein, fat, carbohydrates, calcium, vitamin A, vitamin B, glutamic acid and other essential nutrients for the brain; the shortcomings of soybean products, is easy to eat after the intestinal flatulence, gastrointestinal disorders should be eaten sparingly.
6, grains and cereals
Benefits, rice, a variety of nutrient content ratio is quite balanced, wheat content is high, millet is rich in iron and vitamin B1, yellow rice in the highest protein content; various grains can not replace each other, should be adapted to local conditions, as much as possible to eat some food varieties, then it must play a role in protecting health and increasing brain power.