Help the development of the site, sharing the article with friends!

Diet can make your nervous system stronger! You live in constant rush and stress. They often get on your nerves, so you take tranquilizers. Or maybe you will try to eat more foods that strengthen the nervous system? They should contain B vitamins, folic acid, magnesium, zinc, selenium, omega-3 acids and amino acids - tryptophan and phenylalanine …

When we are constantly tense, we have problems at work or at home, our whole body mobilizes to operate at top speed. So it requires a greater than usual injection of energy. The need for substances necessary for the conduction of nerve impulses is also increasing. Therefore, people who live in tension should eat properly. This does not mean thatdietwill replace relaxation or pharmacological support (if necessary). However, it will facilitate faster regeneration of the weakenednervous system .

Diet to strengthen the nervous system: B vitamins

It is advisable to use wholemeal and wholemeal bread, paddy rice, wholemeal pasta, bran. They provide carbohydrates that are converted into "fuel" for the brain. They also have a lot of vitamin B1(thiamin), which improves memory and thinking. It is necessary for the production and release of acetylcholine - a substance that transmits nerve stimuli.

Also eat dairy products: cheese and cottage cheese, drink fermented milk drinks as they provide vitamin B2(riboflavin), which soothes headaches and dizziness.

Your diet should also include legumes, especially soybeans, sunflower seeds and wheat germ. They are rich sources of vitamin B6(pyridoxine). It facilitates the absorption of magnesium and is necessary for the production of neurotransmitters: serotonin, dopamine and norepinephrine. Their deficiency can cause depression and anxiety, as well as lower mental performance.

We recommend

Author: Time S.A

An individually selected diet will allow you to positively affect cognitive and perceptive functions, and at the same time eat he althy, tasty and without sacrifices. Use JeszCoLisz, the innovative online dietary system of the He alth Guide, and reduce the risk of depression, Alzheimer's or Parkinson's disease. Enjoy a well-chosen menu and the support of a dietitian today!

Find out more

Diet to strengthen the nervous system: fish and meat

Meat deliversa lot of tryptophan and phenylalanine. These amino acids are transported in the blood to the brain, where they produce neurotransmitters that regulate the functioning of the central nervous system and are responsible for our well-being.

Phenylalanine is converted into dopamine, norepinephrine and adrenaline responsible for memory, reflexes and concentration. On the other hand, tryptophan produces serotonin - known as the happiness hormone, which reduces nervous tension and susceptibility to stress, has a calming, relaxing and sleep-inducing effect.

Eat plenty of sea fish as they are a rich source of vitamin B12- cyanocobalamin necessary for the production of the myelin sheath that surrounds and protects nerve cells and improves impulse conduction.

Fish also contain zinc and selenium - they increase the secretion of endorphins, i.e. natural anesthetic substances. They are also high in omega-3 fatty acids, which are the building blocks of the cells of the cerebral cortex.

Important

The diet for nerves should also include: linseed, linseed oil, olive oil and walnuts. In addition to omega-3 fatty acids, they provide a lot of vitamin E, which calms down and improves concentration.

Diet to strengthen the nervous system: folic acid and magnesium

Allies in the fight against stress are: cabbage, lettuce, kale, broccoli, soybean sprouts, lentils, sunflower seeds, radishes, melons, apricots, oranges, pumpkin. They contain folic acid, which improves the functioning of the nervous system and reduces tension. Eat them raw or steam them briefly as high temperatures destroy folic acid.

Coarse grains (buckwheat, pearl barley), nuts, almonds, pumpkin and sesame seeds and bananas also have a beneficial effect on our nerves. They are rich sources of magnesium and manganese. Magnesium facilitates the delivery of glucose to the brain and is necessary for the production of neurotransmitters.

Diet to strengthen the nervous system: drink water and juices, give up coffee

Drink at least 2 liters of fluid every day. Water scarcity can exacerbate the negative effects of stress. The best juices are: grapefruit, orange and tomato, which provide potassium that regulates blood pressure and water balance in the body. Potassium keeps your nerves working properly and prevents painful muscle spasms caused by stress.

Juice should be drunk instead of strong espresso or coffee brewed in a glass. Caffeine increases the level of cortisol (stress hormone), which causes, among others, narrowing of the blood vessels. Oklahoma scientists report that drinking coffee in stressful situations causes a large increase in blood pressure and increases the risk of cardiovascular disease. Theophylline and theobromine contained intea, cocoa, chocolate and cola drinks.

Diet to strengthen the nervous system: limit s alt, avoid junk food

If you live in constant tension and stress, remove the so-called highly processed products: chips, instant dishes, fast-food dishes. They contain a lot of s alt and monosodium glutamate, which increase blood pressure and make tension worse.

Also change the way of preparing dishes. Instead of cooking, choose grilling, steaming, baking in foil. This allows you to s alt your food less and avoid the loss of water-soluble vitamins and minerals, especially B vitamins.

"Zdrowie" monthly

Help the development of the site, sharing the article with friends!

Category:

Diets