Foods and supplements affecting the brain and mood

Keeping the brain and mental health healthy at each age is like maintaining the most important "operating system" of the body, dividing care according to the roadmap:

♪ # # * * Roadmap: Nourishing Brain and Emotions by Age Span * *

# # # # * * 1.School age and adolescence (foundation building phase) * *

* * * Goal: * * Strengthen memory, concentrate and manage emotions during the hormonal transition.

* * * Recommended food: * *

* * * Omega-3 (Sea Fish, Walnut Bean): * * Essential to Brain Cell Development and Memory Strengthening

* * * Chicken egg: * * Source of choline (Choline) that nourishes the nervous system and enhances its recognizability

* * * Vitamin Supplement: * *

* * * Multivitamin B (B-Complex): * * Helps the brain with learning energy and reduces exam stress.

♪ # # # * 2.Working age (peak of performance) * *

* * * Goal: * * Maintain analytical thinking performance, creativity, and cope with cumulative stress.

* * * Recommended food: * *

* * * Berry family fruit: * * Rich in antioxidants, protects the brain from stress and increases blood flow to the brain.

* * * Dark chocolate (70% or more): * * Stimulates the secretion of happy substances (Endorphins), helps to relax and increase concentration

* * * Vitamin Supplement: * *

* * * Magnesium: * * Helps muscles and nervous system relax, reduce anxiety symptoms and balance emotions.

♪ # # # * 3.Aging (Anti-Decline Period) * *

* * * Target: * * Slow brain cell degeneration, prevent memory regression.

* * * Recommended food: * *

* * * Dark green leafy vegetables (kale, spinach): * * Contains vitamin K and folate. It slows down brain degeneration well.

* * * Turmeric: * * * Curcumin agent helps to resist inflammation in the brain, which has a positive effect on long-term memory.

* * * Vitamin Supplement: * *

* * * Vitamin D: * * is essential to the nervous system and has a great effect on regulating the emotional level of the elderly.

♪ # # * * Brain Vitamins and Nutrients Archive * *

If considering vitamins and nutrients that nourish the brain directly, there are items to note as follows:

* * * Multivitamin B (B1, B6, B12): * * Classified as the most important vitamin to neural function, this group of vitamin deficiencies will make memory worse and mood swings.

* * * Vitamin D (Vitamin D): * * Reduces risk of depression and nourishing neurons

* * * Omega-3 (Omega-3 Fatty Acids): * * It reduces inflammation in the brain and promotes communication between neurons.

* * * Magnesium (Magnesium): * * * It reduces stress and allows quality sleep, which has a positive impact on brain regeneration.

♪ # # * * Practical techniques to work * *

* * * Main foods must come first: * * Vitamin supplements are only "helper" on days when the body is inadequately nutrient. The main five main foods should be emphasized.

* * * Caution: * * Overdose of vitamin supplements can be dangerous. A doctor or pharmacist should always be consulted first.

* * * Lifestyle is the determinant: * * Many people miss sleeping and drinking water. If not enough sleep, even if expensive supplements, brain performance will continue to decline.

* * * Priority Summary: * * At the heart of brain nourishment is to eat balanced, rest enough, and engage in continuous brain use to maintain efficiency.