Food for the Brain Necessary Fatty Omega-3 and Omega-6 Acids
Food for the brain either keeps the brain running or meets its physiological needs. When you have poor nutrition, various diseases gradually develop in the human. For example: a stroke, which could have been easily prevented. Scientists have proved that the risk can be reduced simply by choosing the right food for the brain.
What causes diseases of the brain?
There can be a ruptured brain vessel rupture, or rhexis, if the blood vessels are brittle.
There can be congestion of cerebral vessels because of atherosclerotic changes (disorder of the lipid metabolism).
There can be blockage of vessels by vascular thrombus (the blood clots can occur due to a variety of reasons).
The probability of a stroke and other diseases can be prevented if you immediately take the first steps to a healthy lifestyle: no smoking or consumption of alcohol, as well as leading a sedentary lifestyle, and including food for the brain in your diet.
It is impossible to separate the human brain from the body. Food for the brain is food for the entire body.
In order to prevent the brain from suffering from the lack of minerals, vitamins, proteins, carbohydrates, or fats, it is necessary to have a balanced diet.
Fats are needed as food for the brain to restore its cells. The brain is composed of 60% fat cells. This is the largest concentration in comparison with other organs.
Essential fatty acids Omega 3 and Omega-6 are not produced in the human body, so they must be taken through food.
Omega-3 contains the most essential fatty acids for the body:
Omega-6 also contains very important fatty acids:
- Gamma-linoleic acid
Both Omega-3 and Omega-6 are needed for the human body, but should be strictly balanced.
In the human diet, there is a large amount of Omega-6, but little Omega-3. The World Health Organization (WHO) recommends the 5:1 ratio of the former and the latter. This ratio is ideal, as fatty acids are incorporated into cell membranes.
Effects of Omega - 3 on the body
Fatty Omega-3 has beneficial effects on brain and eye function. They provide the cells with energy for better transmission of impulses from cell to cell. In addition, they increase enzyme activity and reduce blood viscosity. Because of this, mental abilities improve.
Derived Omega-3s have anti-inflammatory and protective properties. These essential fatty acids stabilize the heart rhythm and regulate the vascular tonus, which is very important in preventing strokes. Omega-3 acids are found in food for the brain: fish oils of salmon, herring, and linseed oil. It is best not to use linseed oil, but rather crushed flaxseed, as it has a neutral taste. Omega-6 and omega-3 in flaxseeds are in the ratio of 4:1.
One of the most essential fatty acids in flaxseed is docosahexaenoic acid, which is slowly accumulated in the body. It improves memory and reduces feelings of depression, hyperactivity, and attention deficit in children. This acid is destroyed during prolonged storage.
Products eaten without heat treatment, for example, flaxseed or salt herring, should be use in prepared meals. Food for the brain, which contains docosahexaenoic acid, is included into the diet at least 2 times a week. These can be fatty fish, sardines, anchovies, or long-finned tunny. Frequent consumption of swordfish, shark, and king mackerel are not recommended as food for the brain, because sometimes these products may contain mercury. Studies have shown that people consuming Omega-3 and Omega-6 food for the brain in the appropriate proportions are less susceptible to eye diseases which accompany aging. The effects of Omega fatty acids in Alzheimer’s disease are still under investigation. However, food for the brain, which contains docosahexaenoic acid, may be useful for the prevention of this disease.
Effects of Omega - 6 on the body
Omega-6 is found in sunflower, soybean, pumpkin, corn oil, and sesame. There is one essential for the human body, called gamma-linoleic acid in the Omega-6. In humans, it produces chemicals that have protective substances, either for premature aging or many diseases. Gamma-linoleic acid reduces the risk of developing multiple sclerosis, as well as stops nerve cell damage.
Linoleic acid has beneficial effects on the brain development of infants, helps the human body to cope with stress, and improves eye retina work.
To make food for the brain effective, you need a variety. Therefore, it is better to consume different oils, and not to favor particular kinds. Food for the brain must contain a variety of products that will lead to a balanced variety of dishes and their main components.