What to eat when you are worried about dementia
Ingredients BEST 5
01 Choline
02 Omega-3
03 B vitamins
04 Antioxidant Nutrients
05 Vitamin D
The disease most feared by people, dementia
One of the diseases that people fear the most is dementia. Dementia is divided into two main types. Alzheimer's dementia, in which a toxic substance called beta-amyloid accumulates in brain cells, and vascular dementia, which is caused by arteriosclerosis in the blood vessels due to diabetes, high blood pressure, and hyperlipidemia, which damage brain cells. Although research has been underway for decades, there are still no effective supplements for dementia. If you have been diagnosed with dementia, you must take medication. However, proper nutrition of brain cells with a variety of nutrients can help slow the rate of brain degeneration and maintain cognitive function.
01
Animal nutrients to maintain brain function,
choline
Most diseases are helped by plant foods, such as fruits, vegetables, and nuts. On the other hand, nutrients from animal products are important to strengthen the brain and maintain brain function. Among them, I would like to highlight a component called choline.
Choline is a nutrient that is a source of neurotransmitters
Choline is a lipid component of the brain that makes up more than 30% of the brain. Lecithin, which is found in egg yolks and soybeans, is also a type of choline. In order for the brain to function well, there must be enough neurotransmitters to transmit information between brain cells. Choline is an important nutrient that is the source of acetylcholine, the most representative neurotransmitter. Dementia medications are designed to ensure that this acetylcholine is not broken down quickly and is well maintained in the brain. Choline is not currently available in nutritional supplement form, so it must be obtained through food.
Pay attention to quail eggs and yolks for choline
The recommended amount of choline you need per day is about 480 mg. Choline is found in dried fish, animal liver, egg and pulses, and in some cereals. On the other hand, fruits, vegetables, and vegetable oils are deficient in choline. The most common foods we can eat that contain the most choline are quail eggs. If you eat about 8~10 quail eggs, you can meet the recommended daily intake. Quail eggs and egg yolks rarely raise blood cholesterol levels, so it's best to eat them frequently to maintain the function of brain cells.
02
DHA, EPA and
Omega-3
DHA and EPA are known as two of the most important brain-healthy nutrients. The more omega-3s you consume, the lower your blood levels of beta amyloid, a toxic substance that causes dementia. The recommended amount of DHA varies from research institute to research institution, but the amount of DHA recommended by the National Institutes of Health is 145mg or more for 2~3 years old, 200mg or more for 4 years old and above, and 300mg or more for nursing mothers. However, when brain function begins to decline, a high dose of DHA is required, about 800~1,200mg. A 1,000 mg capsule of omega-3s, typically 50% pure, contains about 300 mg of EPA and 200 mg of DHA. According to DHA, you should take about 4~6 capsules a day.
03
3 things to note
B Vitamins
Among the B vitamins, folate, vitamin B6, and vitamin B12 also help maintain brain function while lowering homocysteine levels. Numerous studies have shown that adequate intake of these three nutrients can help slow the progression of mild cognitive impairment, a precursor to dementia. At least 400 μg of folic acid, 1 mg of vitamin B6, and 3 μg of vitamin B12 daily are required to be effective. Folic acid is found in dark leafy vegetables, kiwis, and oranges, while vitamins B6 and B12 are found in animal products such as chicken and beef.
04
A variety of antioxidants are also helpful
A variety of antioxidant nutrients also help maintain brain function. This is because when the production of free radicals increases, the damage to brain cells also increases. Multivitamins rich in selenium, vitamin E, vitamin C, and various phytochemicals help.
05
licorice in the drugstore,
Vitamin D
Vitamin D now seems to have gone from supplementation to drugstore licorice. Lower levels of vitamin D in the blood are associated with an increased risk of brain diseases such as dementia and Parkinson's disease. There is no official dosage for cranial nerve health, but I personally think that the normal dose of around 2,000 IU is appropriate.
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