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Food that helps to strengthen the nervous system

The nervous system is a complex and very specialized network. This network organizes and directs interactions between the human being and its surroundings. The nervous system controls most of the body's functions, such as: hearing, sight, taste, smell, feeling, in addition to controlling voluntary and involuntary tasks, Like movement, balance, and coordination, the nervous system also manages and organizes the work of other body systems, and is responsible for the ability to think and make decisions, and awareness of ideas, memories, and language, and the nervous system is divided into two parts: the central nervous system, which consists of the brain and rope Spinal, face G peripheral nervous system, which is represented by the nerve cells that control voluntary and involuntary movements, and the nervous system contains a large number of neurons that transmit signals from the brain to all parts of the body in order to perform their functions, and the nervous system, like other parts of the body, needs food to be strengthened and works well, There are many vitamins and acids beneficial to strengthen the nerves, and to maintain the integrity of our nervous system we must stay away from sources of anxiety and stress and take the necessary sleep and rest, reduce drinking stimulants that contain caffeine, and eat useful and fortified foods for the nervous system In me.

Nutritional elements important to the health of the nervous system and their sources:
A healthy diet is of great importance in maintaining the health and strength of the nervous system, as the body needs a balanced, healthy and varied diet, and sufficient quantities of all nutrients to build a healthy nervous system, and to maintain the network of nerve cells and nerves during the course of life, as All nutrients directly and indirectly affect the functions of the brain and nervous system, and there are a group of nutrients that greatly affect the functions and health of the nerves and nervous system:

Vitamin B1:
As the nervous system needs vitamin B1 in order to produce energy from glucose, this vitamin also enters in the regulation of cognitive performance of humans, and helps to maintain the integrity of nerve cells, and sources rich in this vitamin are beans, and whole-fortified grains and their products such as: (bread, pasta, And grains).

Vitamin B3 and B6:
As this vitamin helps to maintain healthy nerves, and it is one of the best sources (chicken, fish, meat, and whole grains fortified) and vitamin B6, this vitamin has it is included in the composition of some neurotransmitters, and sources include fortified grains, bananas, chicken, eggs, And peas, and spinach.

Vitamin B9 and B12:
As it contributes to preserving the brain during its development, and maintains memory during old age, and from its sources (fortified pills, lentils, and dark leafy vegetables), while vitamin B12 helps preserve vitamin B12 maintains the central nervous system and works to delay the onset of Signs of dementia, and its sources (beef, chicken, and fortified foods).

Vitamin C and Vitamin D:
 As the nerve endings contain a high concentration of it to perform certain functions, and it is a source rich in vitamin C (citrus fruits, berries, and tomatoes) and vitamin D, which helps prevent various nerve diseases, and from its sources (milk, fortified products, fortified grains, and egg yolks). .
Vitamin E, K:
Where the brain needs this vitamin to help protect the membranes that cover the nerve cells, and from its sources (green leafy vegetables, almonds, hazelnuts, and vegetable oils, such as sunflower oil and canola oil, as for the percentage of vitamin K, it enters this vitamin in the biochemistry of tissues Nervous, and from its sources (green leafy vegetables, such as parsley, in addition to turnip, broccoli, cabbage, avocado, kiwi, and grapes).

Iron:
Iron is considered to be absolutely necessary in order to ensure oxygen supply to the brain and neurons, energy production and neurotransmitters formation. It is found that children with attention deficit and hyperactivity disorder suffer from iron deficiency, and the concentration of iron in the umbilical artery is important to determine the IQ During fetal development, iron deficiency anemia was also found common in women, as it was associated with lethargy, depression, and rapid fatigue, and from iron sources (green leafy vegetables, beans, red meat, eggs, and chicken).

 Omega 3:
 Where the body is used for omega-3 fats to build the brain and nerve cells, and omega-3 also helps to protect against some neurological and psychological disorders such as: depression, dementia, and Alzheimer's disease, as it affects chemical reactions inside the brain and nervous system, and in the functions of nerve cells, as it enters into The formation of the membrane surrounding the brain and nerve cells. Fatty fish are considered to be rich in omega-3 sources such as salmon and sardines.

Calcium:
Eating calcium-rich foods such as green leafy vegetables, dairy and cheese has a calming effect on the nervous system. There is potassium, the deficiency of which leads to nervousness, insomnia and agitated nerves. It is found in bananas, black honey, flakes of cereals and whole bread. The best natural and enhanced sedatives for nerves are sweet potatoes and a piece of Brown bread, almonds, nuts, and a spoon of honey or brown natural sugar.

Causes of weak nerves:

 There are many causes that cause pain and nerve damage, including:
  1. Autoimmune diseases: It is a variety of diseases that can lead to pain and nerve damage, and some types of cancer.
  2.  Pressure and shock: As something that leads to shock or pressure on nerves can damage it.
  3.  Diabetes: where 70% of people with diabetes suffer from nerve damage, which becomes more likely as the disease progresses.
  4. Side effects of drugs and toxic substances: As foreign substances that enter the body intentionally or unintentionally may cause pain and nerve damage, these materials contain medications, such as: some chemical treatments for cancer, and toxic substances that can be taken in error including lead and arsenic And mercury.
  5.  Lack of nutrients: A deficiency in some nutrients, such as vitamin B6 and B12, may cause nerve damage.

Tips to keep your nerves healthy:

A set of preventive guidelines can be followed to maintain the health of the nervous system and nerves, and here are some of them:
  • Doing exercise regularly, and avoiding smoking.
  •  Giving the body a sufficient period of rest, and taking care of health conditions that may cause a decrease in the functioning of the nervous system, such as: diabetes, and high blood pressure.
  • A balanced diet should be followed, with an emphasis on sources rich in vitamin B6, vitamin B12 and folic acid.
  • Introducing lots of fresh fruits and vegetables and whole grains into the diet. Drink plenty of water and other fluids to prevent dehydration, especially in hot weather and when exercising.
  •  Reducing caffeinated drinks such as coffee and soft drinks, which increases the risk of dehydration.
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