The best supplement # 1 for your brain
Get the right quantity of some "neuro-nutrient" keys can improve your way of thinking and feeling.
Which is good for the body is good for the brain. For example, getting a lot of exercise, reduce stress,go easy on alcoholand do not smoke is not paying attentionCerebral boosters that you heard about. But what attracted more attention these days is the surprising link between your gray matter and your diet.
"The nutrients of food influence chemicals that directly and indirectly affect your brain and change in turn the way you think and feel," says the nutritional psychiatrist,UMA Naidoo, MD, a professional chef, a nutrition expert and the author of the bookThis is your brain on food. In other words: food can influence your mood - with big ways.
Do you know serotonin, neurotransmitter that helps regulate mood, happiness and anxiety?Ninety percent of it Is actually produced in your gastrointestinal tract rather than your brain, a statistic that highlights the importance of your diet and your digestive system on your cognitive health. As Director of Nutritional Psychiatry and Lifestyle of Massachusetts General Hospital, Dr. Naidoo is at the forefront of the field of nutritional psychiatry that recognizes the essential roles that bacteria constitute your intestinal microbiome in the health of the brain andMediating your mood andCognitive function.
While Dr. Naidoo says eating aA healthy whole diet is the best way to a healthy brainShe believes that dietary supplements also have a place at the table.The best supplement for your brain is the one that includes the nutrients it calls "the low-grade fruit": the nutrients that are more difficult to cross your daily diet.
Defails depend on your diet. So there is no better supplement for your brain that will work for everyone. For this reason, we asked Dr. Naidoo on the most common nutrients in the brain, in which many people can be deficient. To find out if you miss, it recommends asking your blood test doctor who can identify low levels of these nutrients before taking supplements. Read it and for more things about how to eat healthy, do not miss7 healthiest foods to eat right now.
Vitamin D
Soluble vitamin in greases known to support strong and dense bones serves as neuro-steroid; It helps to reduce inflammation and to testify the release of the nervous growth factor (NGF), which is essential to the good function of the neurons of the hippocampus, the brain area responsible for learning and memory.
"There are many people who are vitamin D deficient, especially those who live in the extreme northeast as if I make the place where the climate and the sun level affect vitamin D levels, "says Naidoo. Apart from foods enriched with vitamin D like milk, it can be difficult to get enough vitamins. It recommends supplements because of their relationship with mood disorders and anxiety. "We do not know exactly how it works, but it adjusts brain chemistry," she says. "This can increase some neurotransmitters like dopamine".
READ MORE:The best supplement of vitamin D # 1 to take, says dietitian
Magnesium
"This mineral is involved in 300 biochemical reactions in the body, including the regulation and sleep of the mood," says Naidoo. It is on its list of "low suspension fruit" supplements for people with anxiety.
Research suggest that magnesium deficiency is associated with anxiety disorders, ADHD, fatigue and low libido. Naidoo advises to ask your doctor about the best type of magnesium supplement for your anxiety, because some overhermic magnesium supplements can give you diarrhea because the magnesium supplements are often used for constipation.
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OMEGA-3 fatty acids
There are three main types ofOMEGA-3 fatty acids: Plant-based alpha-linolenic acid and both in fish oil, eicosapentaneoic acid (EPA) and docosahexaenoic acid (DHA). EPA and DHA are essential to your heart and your head.
"Omega-3 promotes brain health by lowering inflammatory markers and protecting neurons from excessive inflammation," says Naidoo.
Scientific studies have shown that patients with dementia have low omega-3 levels and that supplementation can help protect the brain and delay cognitive decline. In its book, Naidoo cites a 2016 meta-analysis of 13 randomized controlled trials of 1,233 patients with major depressive disorder that showed the beneficial effects of fish oil, particularly among participants taking higher amounts of EPA. And those who also take antidepressants.
Saffron
The highly taken with the dishes of the Mediterranean, Asian and Moroccan have been shown useful to improve the symptoms of depression andNeurodegenerate which causes Alzheimer's disease. SomeSmall clinical trials Suggest that saffron supplements from 30 mg Safran daily for six weeks can be as effective as current antidepressant drugs, called SRIS (serotonin reuptake inhibitors). But you will not get a therapeutic dose of some crimson sons of expensive seasoning, says Naidoo. Safran supplements are much cheaper and concentrated to get the level you need.
If you want to try to stimulate your brain with food before trying supplements, see these following articles:
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