How to oxygenate the brain? What diet is the best to oxygenate the brain? To oxygenate the brain, a diet rich in one important nutrient - iron is essential. It is necessary for the binding and transport of oxygen around the body. Without this element, the body's cells are exposed to hypoxia, which is especially dangerous for brain cells. Check what a diet that will oxygenate the brain looks like.
The brain needs two basic ingredients to function properly: energy in the form of glucose and oxygen. When any of these elements are deficient, brain cells begin to die. Due to the fact that the brain constitutes only 2 percent. of total body weight, and uses up to 20 percent. energy and oxygen consumed by the body, mechanisms have developed to supply the brain with glucose even with long-term deficiencies in the diet.
On the other hand, oxygen is needed on an ongoing basis. After taking a deep breath, we are able to go 2 to 3 minutes without it. After this time, the brain loses consciousness and the cells begin to gradually die.
In the case of cardiac arrest, even after successful resuscitation, after a period of 3 minutes without oxygen, irreversible changes in brain cells often occur. Without access to oxygen for more than 5 minutes, brain death usually occurs.
Symptoms of brain hypoxia
Let's look at a situation in which the body takes in oxygen normally, but it is not transported properly. Iron is required for transport. It is part of the red blood cells, which are responsible for the transport of oxygen molecules. They use iron molecules in their structure to bind and transport oxygen around the body.
Long-term iron deficiency leads to hypoxia of cells. This is especially dangerous for the brain cells. Persistent iron deficiency causes a well-known disease - anemia. Symptoms such as:
- faster physical and mental fatigue
- general weakness
- bad mood
- apathy
- decreased physical and mental performance
- nail brittleness
- hair loss
- pale skin
- more frequent infections and colds
- heart rhythm disturbance
- bruises
- nose bleed
- ulceration of the tongue and membranesoral mucosa
How to oxygenate the brain? Iron is an important factor in a well-functioning brain
Did you know that children exposed to iron deficiency had lower educational results than their properly nourished peers? They also gave up trying to complete a given task faster. Moreover, children suffering from iron deficiency were withdrawn and fearful. This shows the relationship between proper nutrition and brain function.
Iron is involved in the development of the nervous system, especially the brain. It is for this reason that children with iron deficiencies were less able to cope with the tasks assigned to them, and they had worse learning results. To make matters worse, symptoms do not always resolve once iron levels are regulated, because brain development takes place over a specific period of time.
Iron is also involved in transmitting nerve signals in synaptic cells. It is also a component of key neurotransmitters (i.e. substances secreted by synapses to transmit specific information between brain cells), such as: dopamine, serotonin and gamma-aminobutyric acid (GABA). A well-nourished brain is able to send signals at a speed of 120m / s.
Free radicals extremely dangerous to brain cells
60 percent dry matter of the brain is fat. They are mainly unsaturated fats, very susceptible to oxidation. Iron, on the other hand, is a powerful antioxidant, counteracting the cascading effect of free radicals. Thus, it protects against the development of more and more frequent neurodegenerative diseases, such as the most common form of dementia, i.e. Alzheimer's disease.
However, changes taking place in the brain are very difficult to understand and recognize. New scientific publications are brought to light practically every day. One of them reported that large amounts of iron in the brain have a neurodegenerative effect and, in addition to proteins such as beta amyloid and tau, may be the cause of the above-mentioned Alzheimer's disease. Many years of research are needed to find out about this relationship. However, it is worth bearing in mind that both excess and deficiency of iron are not beneficial to he alth.
How to oxygenate the brain? Diet for brain numbness
Brain hypoxia resulting from iron deficiency is especially vulnerable to women during menstruation and pregnancy. Another group that should pay special attention to the iron content in the diet are vegetarians and vegans. Deficiencies in these groups are much more common than in the general population, where, according to WHO, nearly 700 million people may suffer, of which as much as 80 percent. of Western Europeans show signs of iron deficiency.
Jakto provide iron with the diet? To supplement this vital ingredient, foods such as offal, especially liver, and red meat should be included in your diet. In this form, the absorption of iron is really high.
Other valuable sources of iron are all kinds of legume seeds such as beans, soybeans, peas, green leafy vegetables such as parsley, kale, spinach. All kinds of nuts and seeds, and grains and whole grains such as buckwheat, brown rice, wholemeal bread.
Apart from supplying this element with the diet, its absorbability is also important. It should be borne in mind that iron from plant products is much less absorbed. A colorful diet with ingredients such as vitamin C, vitamin B12, folic acid or copper will positively affect the level of iron in the body.
Techniques that improve the availability of iron to the body:
- combination of foods rich in iron and vitamin C in one meal. Ascorbic acid, or vitamin C, significantly affects the absorption of iron from food. So remember to sprinkle your dishes with parsley and lemon juice
- Lactic acid, which is the result of pickling and fermentation, has a positive effect on iron absorption. Especially in winter, the addition of silage to meals will not only affect the absorption of iron, but also improve the body's immunity, which will reduce the risk of, for example, colds
- excess dietary fiber makes iron uptake more difficult. A wholesome diet by itself already provides sufficient amounts of this nutrient. If you are deficient in iron, refrain from adding extra fiber to your food.
- Do not wash down your meals with coffee or black tea. The tannins contained in these drinks make it difficult for the absorption of iron. Pause for at least 40 minutes. before and after a meal from these types of drinks. Water with lemon is best to drink
Also remember to have regular blood tests. Perform them 1-2 times a year and you will be able to quickly detect possible irregularities and effectively counteract them.
Diet to oxygenate the brain - a sample menu
- breakfast
Bean paste, pickled cucumbers, sourdough bread. Boil the beans. Leave a cup of water for yourself, it can come in handy for giving texture. Fry the onion until golden. Put the beans, fried onions, garlic, stalked peppers, s alt, balsamic vinegar, olive oil, cumin in a food processor and blend everything. If the mixture is too thick, add a little cooking water.
| product or dish | weight [g] | home measure | energy [kcal] | Fe [mg] |
| sour cucumber | 120 | 2 art | 14.4 | 0.5 |
| olive oil | 15 | spoon | 134.6 | 0.1 |
| onion | 70 | small art | 23.1 | 0.4 |
| red (kidney) beans, ripe seeds | 48 | 4spoon | 161.8 | 3.2 |
| wholemeal rye bread | 93 | 3slice | 211.1 | 2.1 |
| garlic | 3 | little clove | 4.6 | 0.1 |
| balsamic vinegar | 16 | spoon | 14.1 | 0.1 |
| jalapeno pepper | 14 | art | 4.1 | 0.0 |
| Sum: | 379 | 567.8 | 6.5 |
- snack I
Strawberry Yoghurt Smoothie: Blend all ingredients until smooth.
| product or dish | weight [g] | home measure | energy [kcal] | Fe [mg] |
| natural yogurt, 2% fat | 180 | mug | 108.0 | 0.2 |
| strawberries, frozen | 100 | portion (approx. 9-12 pieces) | 32.0 | 0.7 |
| bee honey | 14 | teaspoon | 44.7 | 0.1 |
| Sum: | 294 | 184.7 | 1.0 |
- dinner
Hungarian poultry roast, beetroot and potato salad
Hungarian poultry roast: finely chop onions, peppers and chives. Clean the livers and cut them into thin strips. Add chopped vegetables, liver, egg, soaked bun and other spices to the meat and knead it until it is smooth. Alternatively, season with s alt and pepper to taste. Put the meat into an ovenproof dish and form a roast (the shape of a loaf of bread). Brush the top with mustard and sprinkle with caraway seeds. Put into a preheated oven and bake for 50 minutes at 180 degrees.
Beetroot and apple salad with prunes: grate the beetroots on a fine mesh, peel the apple and grate it on a coarse mesh. We s alt everything, add vinegar and mix. Set aside for 10-15 minutes to release juices, then add chopped prunes and natural yoghurt. We mix everything thoroughly.
| product or dish | weight [g] | home measure | energy [kcal] | Fe [mg] |
| chicken liver | 38 | art | 51.7 | 3.6 |
| ground turkey | 37 | 0.4 servings | 48.2 | 0.4 |
| whole chicken eggs | 3 | 0.1 piece (M) | 4.2 | 0.1 |
| sweet red pepper | 16 | 0.1 big art | 5.1 | 0.1 |
| onion | 11 | 0.1 medium art | 3.6 | 0.1 |
| garlic | 1 | 0.2 clove | 1.5 | 0.0 |
| kajzerki | 11 | 0.2art | 32.7 | 0.1 |
| mustard | 3 | 0.2spoon | 5.0 | 0.1 |
| potatoes, boiled, skinless | 180 | 1 big | 154.8 | 0.5 |
| apple | 70 | 0.8 small art | 35.0 | 0.2 |
| dried plums | 10 | 3.5pcs | 28.2 | 0.2 |
| red vinegar | 5 | 0.4spoon | 1.0 | 0.0 |
| Greek yogurt, 3% fat | 21 | 1.1spoon | 16.4 | 0.0 |
| boiled, drained, with s alt | 135 | 0.8 cup, slices | 59.4 | 1.1 |
| pumpkin seeds | 7 | 0.8 spoon | 40.0 | 1.1 |
| Sum: | 548 | 486.8 | 7.6 |
- snack II
Cream of beetroot with orange
Gently fry the garlic and onion, add the chopped vegetables, pour the broth and cook for about 15 minutes. Blend everything, add the orange juice.
| product or dish | weight [g] | home measure | energy [kcal] | Fe [mg] |
| beetroot | 150 | 0.9 glasses | 63.0 | 2.6 |
| orange | 60 | quarter | 28.2 | 0.2 |
| olive oil | 5 | 1 teaspoon | 44.9 | 0.0 |
| garlic | 2 | 1/2 clove of garlic | 3.0 | 0.0 |
| onion | 20 | 1/4 medium | 6.6 | 0.1 |
| carrot | 25 | 1/4 art | 8.3 | 0.1 |
| scorzonera, root | 15 | 1/4 art | 12.3 | 0.1 |
| chicken stock | 100 | ½ glasses | 30.4 | 0.5 |
| Sum: | 377 | 196.7 | 3.6 |
- dinner
Casserole layer with two sauces: mix yogurt with egg. Grate the carrots. Fry the mushrooms in a pan. Grind the meat in the meat grinder. Put the given ingredients in layers - groats, carrots, yoghurt sauce, squash, mushrooms, chicken, tomato sauce and mozzarella cheese. Put everything in a preheated oven. Bake at 180 degrees C until the top is browned.
| product or dish | weight [g] | home measure | energy [kcal] | Fe [mg] |
| chicken thigh meat, skinless | 80 | 2portion | 100.0 | 0.6 |
| Greek yogurt, 3% fat | 40 | 2spoon | 31.2 | 0.0 |
| whole chicken eggs | 50 | item (weight class M) | 70.0 | 1.1 |
| roasted, boiled buckwheat | 140 | glass | 128.8 | 1.1 |
| squash | 40 | half a smaller art | 6.8 | 0.2 |
| carrot | 80 | medium art | 26.4 | 0.4 |
| Mozzarella light | 45 | 3 patch | 72.0 | 0.0 |
| tomato paste | 70 | ⅓ glasses | 57.4 | 2.1 |
| white mushroom, boiled, drained, without s alt | 20 | 2spoon | 5.6 | 0.3 |
| Extra virgin olive oil or rapeseed oil | 5 | 1 teaspoon | 44.1 | 0.0 |
| Sum: | 570 | 542.3 | 5.8 |
Sum
| product or dish | weight [g] | energy [kcal] | Fe [mg] |
| Breakfast | 379.0 | 567.8 | 6.5 |
| Snack I | 294.0 | 184.7 | 1.0 |
| Lunch | 548.0 | 486.8 | 7.6 |
| Snack II | 377.0 | 196.7 | 3.6 |
| Dinner | 570.0 | 542.3 | 5.8 |
| Total | 2168.0 | 1978.3 | 24.5 |
Read also:
- The best diet for the brain - more carbohydrates, fats and vitamins
- Anemia. Diet in anemia, or how to eat in anemia
- Thinking diet and good memory: what to eat to improve brain function