Drawing attention to the direct relationship between brain health and nutrition, experts emphasize the importance of vitamin E, vitamin C, vitamin B12, especially Omega 3 for healthy aging of the brain. Omega 3 and Omega 6 polyunsaturated fats, which are not produced by our body, must be taken from food. Walnuts, flaxseed and especially cold water fish such as salmon, mackerel, anchovies and sardines are important sources of Omega 3.
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Üsküdar University NPISTANBUL Hospital Nutrition and Diet Specialist Özden Örkçü said that the relationship between brain health and nutrition is important. Noting that the amount of fat in the diet and the content of this fat is very important in healthy aging, Örkçü said, "Fats and fatty acids can also negatively affect brain function due to their triggering effects on atherosclerosis, thrombosis and inflammation. In general, it has been found that saturated fat, trans fat, cholesterol consumption has a negative effect; unsaturated fatty acids and especially omega-3 and fish consumption have a positive effect."
Why is omega-3 consumption important?
Özden Örkçü said that in some studies, especially omega-3 supplements improve cognitive functions, while a diet rich in saturated fats is associated with a decline in cognitive functions. Stating that Omega-3 fatty acids protect the brain during the aging process, Özden Örkçü said, "It can be said that it is especially important to eat a diet rich in Omega 3 Polyunsaturated Fats (PUFA) and to consume fat content selectively to protect our brain health. However, selectivity in nutrition should still be adopted and one-way supplements should not be recommended."
Omega3 and Omega6 should be obtained from food
Emphasizing that Omega 3 and Omega 6 polyunsaturated fats, which are essential for the brain and nervous system, are not produced by the body, Özden Örkçü said, "We need to get them from outside, that is, from food. Because of this necessity, they are called "essential" fatty acids in the sense of "necessary-obligatory"."
Stating that fats are divided into two as saturated fats (those that are solid at room temperature) and unsaturated fats, Özden Örkçü stated that unsaturated fats, which are beneficial for health, are also divided into themselves and gave the following information:
Monounsaturated Fats (MUFA): They are liquid at room temperature. In addition to olives, olive oil and canola from plants, it is high in nuts such as hazelnuts, almonds, pistachios, peanuts and avocados. But the amount in milk and meat is not less. They raise the good cholesterol called HDL and slightly lower the bad cholesterol called LDL.
Omega 3 Polyunsaturated Fats (PUFA): They are liquid at room temperature. Fish (especially cold water fish: salmon, mackerel, herring, anchovies, sardines, tuna...), squid, shrimp, walnuts, flaxseed, oil seeds, sage tea are the main sources. They are considered to reduce clotting.
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Omega 6 Polyunsaturated Fats (PUFA): They are liquid at room temperature. Corn oil, sunflower, safflower, soybean and sesame oils and nuts are the main sources.
Pay attention to these vitamins!
Özden Örkçü gave the following information about vitamins and minerals that are effective in protecting brain health:
Vitamin E: The best sources of vitamin E are vegetable oils containing unsaturated fatty acids, seeds, nuts and whole grains. Cooking and processing of food, especially flour, reduces the vitamin E in it. Asparagus, avocados, strawberries, cherries, blackberries, green leafy vegetables and tomatoes are good sources of vitamin E.
Vitamin C: A water-soluble vitamin found in rose hips, green and red peppers, citrus fruits, tomatoes and potatoes. Vitamin C helps the body utilize some nutrients.
Vitamin B12: It is essential for central nervous system functions and regulates the emotional state of the person through various mechanisms. In its deficiency, neuropsychiatric disorders such as depressive disorders, cognitive and affective disorders, mental confusion, tendency to violence, fatigue, delirium and paranoid psychosis can be seen.
Walnuts: Melatonin is a hormone secreted by the brain gland. This hormone is involved in a mechanism that controls sleep and is also a powerful antioxidant. Walnuts contain the human body's ready-to-use form of melatonin. Melatonin can eliminate sleep disturbances in people who work at night and suffer from sleep disorders due to time difference. The production of this hormone decreases as the body ages and this decrease can lead not only to sleep disorders but also to an increase in free radical-related diseases, possibly caused by antioxidant deficiency. Research has suggested that walnuts, due to their antioxidant properties, may reduce the risk of cancer and delay or reduce the development of very potent cardiovascular and nervous system damaging diseases such as Parkinson's and Alzheimer's. As mentioned earlier, walnuts are a rich source of omega-3 fats.
Dietary habits should be changed
Stating that the acquisition of correct eating habits instead of wrong eating habits is one of the basic parameters in reducing the risk of chronic diseases, Özden Örkçü said, "Changes in diet lead to positive and negative effects on health throughout life. While positive changes ensure the protection of the health status of individuals, they also reduce the risk of diseases such as cancer, cardiovascular diseases, diabetes, hyper¬tension, osteoporosis, etc. that may occur. As long as people are healthy and productive, their quality of life improves. Adequate and balanced nutrition forms the basis of human health together with appropriate environmental conditions in every period of life, and its preventive and therapeutic role in health services is more recognized. In addition to metabolic disorders or chronic diseases, calorie restriction in the diet undoubtedly affects our brain health positively." Stating that calorie restriction in the diet has a protective effect against neurodegenerative diseases that increase with age, especially Alzheimer's disease, Özden Örkçü warned, "As an exception, only in ALS, a diet rich in fat is recommended instead of calorie restriction in the diet."
Listen to these suggestions for our brain health
Nutrition and diet expert Özden Örkçü also listed the things to be considered for brain health as follows:
*What the brain does not like is lack of oxygen, that is, polluted air. For this reason, especially people living in big cities need to saturate their brain with oxygen by doing breathing exercises in open air and wooded areas or on the seashore.
*Walk and exercise outdoors.
*Regular nutrition is important for brain development.
*High blood pressure is one of the most important factors of arteriosclerosis. In order to prevent cerebrovascular diseases, which ranks third among the causes of death, and to protect the blood flow of the brain, it is essential to keep blood pressure in balance with both diet and medical treatment.
*Smoking causes significant damage to the brain as well as the whole body.
*Alcohol numbs brain cells. In situations we call drunkenness, it causes the metabolism of brain cells to be disrupted and the control of all mental functions to disappear.
*Blood fats, cholesterol and similar fats cause blockages in the brain vessels as well as in the heart and other organs of the body.
*Sleep is also important for brain functions. Sleeping between six and eight hours every day allows the brain to rest after working all day. During this time, it stores the materials it wants to archive in the temporal region of the brain. This process can only take place during sleep.
*Make changes in the routine you do every day. Change the way you go to the grocery store from time to time and take different routes. Surprise your brain so that it activates your brain cells.
*Get into social situations. Talk to people and discuss various topics. Brainstorm.
Do crossword puzzles, try to remember the names of people you just met and read books. This exercises both your past and recent memory.
