BEST 5 Ingredients To Eat When You Are Worried About Dementia | Colin, have you heard?
What to eat when you are worried about dementia
Ingredient BEST 5
Vitamin B group
Dementia is the most feared disease
One of the most feared diseases is dementia. Dementia is divided into two main categories. Alzheimer's disease, in which a toxic substance called beta-amyloid accumulates in brain cells, and vascular dementia, which is caused by damage to brain cells as arteriosclerosis occurs in blood vessels due to diabetes, high blood pressure, and hyperlipidemia. Although research has been conducted over the past few decades, there are no effective nutritional supplements for dementia yet. If you have been diagnosed with dementia, you must take medication. However, properly nourishing your brain cells with a variety of nutrients can slow the rate of brain function deterioration and help maintain cognitive function.
Animal nutrients for maintaining brain function,
Plant foods such as fruits, vegetables, and nuts help with most diseases. On the other hand, nutrients from animal foods are important to strengthen the brain and maintain brain function. Among them, I would like to highlight an ingredient called choline.
Choline is a nutrient that is a raw material for neurotransmitters.
Choline is a lipid component of the brain and accounts for more than 30% of the brain. The ingredient called lecithin in egg yolk or beans is also a kind of choline. For brain function to improve, enough neurotransmitters must be made to transmit information between brain cells. Choline is an important nutrient that is the raw material of acetylcholine, the most representative neurotransmitter. Dementia drugs are to keep this acetylcholine well in the brain without breaking down quickly. Choline is currently not available in a nutritional form, so you must get it through food.
Focus on quail eggs and yolks for Colin
The recommended amount of choline you need per day is around 480mg. Choline is found in dried fish, animal liver, eggs, legumes, and some grains. On the other hand, fruits and vegetables and vegetable oils are deficient in choline. Among the foods we commonly eat, quail eggs contain the most choline. If you eat about 8 to 10 quail eggs, you can fill the recommended daily intake. Quail eggs or egg yolks rarely raise blood cholesterol levels, so it's better to eat them frequently to maintain the function of brain cells.
DHA, EPA and
DHA and EPA are known as representative brain health nutrients. The more omega-3s you consume, the lower your blood levels of beta-amyloid, a toxic substance that causes dementia. DHA recommendations vary by the research institute, but the recommended amount of DHA by the National Institutes of Health is 145 mg or more for children 2 to 3 years of age, 200 mg or more for 4 years of age or older, and 300 mg or more for nursing mothers. However, when brain function begins to decline, higher doses of DHA, 800 to 1,200 mg, are needed. A typical 50% pure 1,000mg Omega-3 capsule contains 300mg of EPA and 200mg of DHA. As for DHA, you should take 4-6 capsules a day.
3 things to note
Vitamin B group
Among the B vitamins, folic acid, vitamin B6, and vitamin B12 help maintain brain function while also lowering homocysteine levels. Numerous studies have shown that getting enough of these three nutrients can help slow the progression of mild cognitive impairment, a precursor to dementia.It is effective to take at least 400μg of folic acid, 1mg of vitamin B6, and 3μg of vitamin B12 every day. Folic acid is found in dark green leafy vegetables, kiwi, and oranges, and vitamins B6 and B12 are found in animal foods such as chicken and beef.
A variety of antioxidant nutrients are also helpful.
Various antioxidant nutrients also help maintain brain function. This is because when the production of free radicals increases, damage to brain cells also increases. A multivitamin rich in selenium, vitamin E, vitamin C, and various phytochemicals is helpful.
licorice in the pharmacy,
Now, vitamin D seems to have become licorice in drugstores from nutritional supplements. The lower the level of vitamin D in the blood, the higher the risk of brain diseases such as dementia and Parkinson's disease. Although the proper dose for brain nerve health has not yet been officially presented, I think that around 2,000 IU, which is a general dose, is appropriate.
Esther Lyuh, Doctor of Preventive Medicine, Seoul National University