Sufficient nutrition, protect your brain
When we eat, our body absorbs the nutirtions and transforms them into energy to operate the mechanism. The smooth operation depends on whether the food you eat can provide essential nutrition for the human body. Eat healthy with proper amount and with normal habits, your body will operate smoothly. In contrast, all kinds of problems will occur. This is what we say “you are what you eat”.
As the commander of the whole body, the brain controls every part of our movement and also our emotion and thinking. Therefore, it is critical to provide sufficient nutrition for the brain and it is the basic factor of protecting out brain.
If you desire for a smarter and healthier brain, you should start giving supplement to your brain now. You’ll know that “eat better, think better, feel better”.
These are the four major elements of nutrition of the brain：
1. Water is the source of the brain
80% of the brain is made up of water. Therefore, water is essential to our brain. We need to drink 8 glasses of water a day to supplement the water needed by our brain and the body. Otherwise, slight dehydration can lead to the increase in stress hormones, and the brain tissue will be badly damaged in the long run.
If you get tired of water, you may add a little flavor with a slice of lemon or orange. Green tea is also a good choice because it can relax your brain and raise your alertness. Never use soda, flavored juice, coffee or alcohol as the major means of water absorption because the processed drinks will somehow hinder the operation of the brain. In fact, coffee has diuretic effect that may lead to dehydration when drinking too much.
2. The brain needs Fat, too
Fat is not necessarily a bad thing. Some fats are essential for the body. Hundred billions of nerve cells in the cerebral cortex need the basic fatty acid to operate. We must choose the food with good fats（unsaturated fats）and avoid bad fats （saturated fats）that cannot be transformed and decomposed by human body.
Good fats can be easily metabolized by human body to reduce blood cholesterol levels and reduce the chance of stroke. In contrast, bad fats will accumulate and increase the risk of heart disease and stroke.
W-3 fatty acid and W-6 fatty acid are the examples of good fat. Study shows that eating more food rich in W-3 fatty acid can help to achieve a healthy body and mind in the old age.
Food rich in W-3 includes salmon, sardine, walnut and olive oil. Food rich in W-6 includes corn oil, safflower oil, soybean oil and sunflower oil.
However, it is not easy to absorb sufficient W-3 in daily lives. You may consider using pure fish oil as supplement, but remember to choose the product with no pollutants and heavy metals.
3. Antioxidant food
Antioxidant food can give you a brighter outlook and healthier brain.
Numerous studies have shown that antioxidant from fruits and vegetables can reduce the risk of becoming cognitive defects. Since antioxidant can prevent the formation of free radicals in the brain, it can soothe and even improve the memory and coordination problems because of age.
Free radicals will damage or kill the cells; this process is called Oxidative Stress. Vitamin E, C and b Carotene have antioxidant function to protect the brain from free radicals. Various colors of fruits and vegetables are the best source of antioxidants.
Blueberries are the most respected antioxidant food. A clinical trial targeting rat shows that blueberries help a lot in learning new things and after suffering from stroke, the rats that ate blueberries only lost 17% of hippocampal neurons whereas those who did not eat blueberries lost 42%.
4. Protein promotes brain growth
Protein is the major component of nerve cells, axons and dendrites such brain system. It is also an important substance for infant brain development.
According to the US Berkeley experiment on rats, if the mother rats ate low protein food during pregnancy, the dendrites of their babies have not been fully developed. Even if putting these baby rats in a rich learning environment, their dendrites have not grown rapidly. If the mother rats ate normal protein during pregnancy, their babies have no such phenomenon. This clearly indicates the importance of protein for brain development.
Besides the above four nutrition, balanced diet is also important. So, please plan your menu carefully to keep your brain young and healthy!