Best Food for Brain and Central Nervous System
WHAT IS THE BRAIN AND CENTRAL NERVOUS SYSTEM (CNS)?
The brain is viewed as a central computer that manages all of the body’s activities. The remainder of the nervous system functions as a network, relaying information from the brain to various areas of the body. This is accomplished by the spinal cord, which travels from the brain down to the back.
QUICK FACTS ABOUT THE CENTRAL NERVOUS SYSTEM:
Here are some important facts to remember regarding the central nervous system. The main article has further information and supporting proof.
- The brain is the most complicated organ in the body, using 20% of the oxygen we breathe in.
- The brain is made up of an estimated 100 billion neurons, each of which is linked to many more.
- There are four major lobes in the brain: temporal, parietal, occipital, and frontal.
THE CENTRAL NERVOUS SYSTEM:
The skull (the cranial cavity) protects the brain, and the spinal cord runs from the back of the brain down the middle of the spine, terminating in the lumbar region of the lower back.
The meninges are a protective three-layered membrane that surrounds the brain and spinal cord.
Anatomists and physiologists have researched the central nervous system extensively, yet it still contains many secrets; it governs our thoughts, movements, emotions, and desires. It also regulates our respiration, heart rate, hormone secretion, body temperature, and much more.
Along with the brain and spinal cord, the retina, optic nerve, olfactory nerves, and olfactory epithelium are sometimes considered to be part of the CNS ( Central Nervous System ) . This is due to the fact that they make direct connections with brain tissue without the need for intermediary nerve fibers.
The brain is the most complex organ in the human body; the cerebral cortex (the brain’s outermost layer and the biggest by volume) has an estimated 15–33 billion neurons, each of which is connected to thousands of neurons.
The human brain is made up of around 100 billion neurons and 1,000 billion glial (support) cells. Our brain consumes around 20% of our whole bodily energy.
The brain is the body’s primary control module that coordinates activities. From physical movement to hormone release, memory formation, and emotional feeling.
Some parts of the brain are specialized in performing these activities. However, many higher processes, including reasoning, problem-solving, and creativity, require various regions to collaborate in networks.
The brain is divided into four lobes:
Temporal lobe (green): responsible for processing sensory information and giving emotional meaning to it. It is also involved in the formation of long-term memories. Language perception is also covered in this section.
The occipital lobe (purple): is the brain’s visual processing area, which houses the visual cortex.
The parietal lobe (yellow): combines sensory information such as touch, spatial awareness, and navigation. The parietal lobe receives touch input from the skin. It also helps with language processing.
The frontal lobe (pink): is located in the front of the brain and contains the bulk of dopamine-sensitive neurons. It is engaged in attention, reward, short-term memory, motivation, and planning.
REGIONS OF BRAIN:
There are the specific brain regions with more details are as follow:
The Basal ganglia: are responsible for the control of voluntary motor movements, procedural learning, and judgments regarding which motor tasks to do. Parkinson’s disease and Huntington’s disease are two diseases that impact this region.
Cerebellum: mostly responsible for fine motor control, but also for language and attention. The major sign of cerebellar injury is impaired motor control known as ataxia.
Broca’s area: This tiny region of the brain on the left side (sometimes on the right in left-handed people) is crucial in language comprehension. When a person’s speech is impaired, he or she finds it difficult to talk but may still understand what others are saying. Stuttering is occasionally connected with an underactive Broca’s area Trusted Source.
The corpus callosum is a broad band of nerve fibers that links the brain’s left and right hemispheres. It is the brain’s largest white matter structure, and it enables communication between the two hemispheres. People who are left-handed, ambidextrous, or musicians typically have larger corpus callosum than dyslexic children.
The medulla oblongata is in control of involuntary processes such as vomiting, breathing, sneezing, and blood pressure management.
The hypothalamus, which is located immediately above the brain stem and is about the size of an almond, secretes a number of neurohormones and regulates body temperature regulation, thirst, and appetite.
The Thalamus: which is located in the middle of the brain, receives sensory and motor information and transmits it to the remainder of the cerebral cortex. It helps to regulate consciousness, sleep, attentiveness, and alertness.
Amygdala: a pair of almond-shaped nuclei located deep within the temporal lobe. They play a role in decision-making, memory, and emotional reactions, especially unpleasant emotions.
THE SPINAL CORD:
The spinal cord, which runs virtually the whole length of the back, not only transmits information between the brain and the body but also performs additional functions. 31 spinal nerves enter the spinal cord from the brainstem, where the spinal cord joins the brain. It connects with nerves of the peripheral nervous system (PNS) that run down its length from the skin, muscles, and joints. Motor orders from the brain go from the spine to the muscles, whereas sensory information passes from sensory issues, such as the skin, to the spinal cord and then to the brain. The spinal cord contains circuits that govern reflexive reactions, such as the automatic movement of your arm if your finger accidentally touches a flame.
More complicated motions, like walking, can also be generated by the circuits inside the spine. Even in the absence of brain input, the spinal nerves can coordinate all of the muscles required for walking. For example, if a cat’s brain is removed from its spine such that it has no touch with its body, it will begin walking autonomously when placed on a treadmill. Only the brain is necessary.
WHITE AND GREY MATTER OF CNS ( Central Nervous System ) :
The CNS( Central Nervous System ) is split into two parts: white matter and grey matter. In general, the brain is made up of an outer cortex of grey matter and an interior region with tracts of white matter.
Glial cells, which protect and support neurons, are found in both types of tissue. White matter is mainly made up of axons (nerve projections) and oligodendrocytes (a kind of glial cell), whereas grey matter is mostly made up of presynaptic neurons.
- Central glial cells.
- Cranial nerves.
CENTRAL GLIAL CELL:
Glial cells, also known as neuroglia, are frequently referred to as support cells for neurons. They outnumber nerve cells in the brain by a factor of ten.
Without glial cells, growing nerves frequently get disoriented and fail to establish functional connections.
Glial cells are present in both the CNS and the PNS, although the kinds differ. The following are brief explanations of the many kinds of CNS ( Central Nervous System ) glial cells:
Astrocytes are cells with many projections that connect neurons to their blood supply. They help keep the local environment in check by eliminating excess ions and recycling neurotransmitters.
Oligodendrocytes are important for the formation of the myelin sheath, which covers nerve cells and allows them to convey messages rapidly and efficiently.
Ependymal cells: These cells, which line the spinal cord and the brain’s ventricles (fluid-filled compartments), produce and release cerebrospinal fluid (CSF) and use whip-like cilia to keep it flowing.
Radial glia: serve as scaffolding for new nerve cells throughout the embryonic nervous system’s development.
The cranial nerves are 12 pairs of nerves that emerge directly from the brain and travel through perforations in the skull rather than the spinal cord. These nerves gather and transmit data between the brain and other areas of the body, primarily the neck and head.
The olfactory and optic nerves are two of the 12 pairs that emerge from the forebrain and are part of the central nervous system:
Olfactory nerves (cranial nerve I): carry odor information from the upper nasal cavity to the olfactory bulbs at the base of the brain.
Optic nerves (cranial nerve II): transport vision information from the retina to the brain’s major visual centers. Each optic neuron is made up of around 1.7 million nerve fibers.
DISEASES OF THE CENTRAL NERVOUS SYSTEM:
The following are the most common causes of CNS ( Central Nervous System ) disorders:
Trauma: Symptoms can range from paralysis to mental problems, depending on the location of the damage.
Infections: Certain microorganisms and viruses can infiltrate the CNS ( Central Nervous System ) ; they include fungi, such as Cryptococci meningitis; protozoa, such as malaria; bacteria, such as leprosy; and viruses.
Degeneration: The spinal cord or brain can deteriorate in rare situations. Parkinson’s disease, for example, is characterized by the progressive degeneration of dopamine-producing cells in the basal ganglia.
Birth abnormalities: such as anencephaly, when portions of the skull, brain, and scalp are absent at birth, are the most frequent structural malformations.
Tumors: Tumors, both malignant and noncancerous, can have an influence on the central nervous system. Depending on where they form, both kinds can cause harm and produce a variety of symptoms.
Autoimmune diseases: occur when an individual’s immune system attacks healthy cells. Acute disseminated encephalomyelitis, for example, is distinguished by an immune response directed towards the brain and spinal cord, damaging white matter by targeting myelin (the neurons’ covering).
Stroke: A stroke occurs when blood flow to the brain is interrupted; the ensuing shortage of oxygen causes tissue in the afflicted area to die.
BEST FOOD FOR CENTRAL NERVOUS SYSTEM:
We’ve all heard that eating properly is crucial for our mental and physical health. However, our bodies occasionally require particular nutrients in order to be more active and healthy. Because the brain is a component of our body, it requires certain nutrients to function correctly. Here is a list of foods (food for Central Nervous System) that can help you improve the operation of your brain and nervous system, especially the grey matter.
VEGETABLES WITH GREEN LEAVES:
Green leafy vegetables are high in Vitamin B complex, Vitamin C, Vitamin E, and Magnesium, all of which are necessary for optimal nervous system function. Vitamin B is required for the synthesis and circulation of neurotransmitters, which are brain chemicals that control heartbeat, breathing, and digestion. Magnesium aids in nerve relaxation. Vitamin E is an antioxidant.
Myelin sheaths, which contain a high amount of fatty acid, protect fish nerves. As a result, those who are low in fatty acids may suffer from nerve injury. Fish contains Omega 3 fatty acids, which aid in the repair of the nerves and neurological system.
Not all chocolates are created equal. In reality, 70% of chocolates on the market are highly processed and have little nutritional value.
Dark chocolate contains flavones, which are anti-inflammatory and antioxidant. These characteristics aid in lowering blood pressure and increasing blood flow to the brain and heart. Avoid milk and white chocolates in favor of a minimally processed dark chocolate with at least 70% cacao. This will guarantee that you reap the benefits of it on your brain.
Broccoli is high in Vitamin K, which has been shown to boost brain capacity and cognitive ability. Many studies have found that broccoli contains glucosinolates, which can prevent the breakdown of the neurotransmitter acetylcholine, which the central nervous system needs to operate correctly. This helps to keep our brain and memory sharp. Acetylcholine levels are low.
Avocados, which are high in both Vitamin K and folate, help prevent blood clots in the brain and so protect you against stroke. Aside from that, avocados aid with memory and focus. The nicest thing about avocados is that they have the highest protein content and the lowest sugar level of any fruit.
Eggs research done at Boston University followed 1400 healthy people who ingested eggs every day for 10 years, and the results revealed that regular egg consumption resulted in higher performance on several memory tests.
Choline and B vitamins are abundant in eggs. The choline in eggs is utilized by the brain to produce acetylcholine, a neurotransmitter vital for memory and communication.
As previously stated, omega 3 fatty acids play a vital role in cognitive functioning. According to the New York Times Journal of Neurology, a low amount of omega 3 fatty acid is associated with reduced brain capacity and impaired mental function.
Salmon is high in omega-3 fatty acids, which help to boost cognitive capacity. According to a study done at the University of Pittsburgh, people under the age of 25 who increased their omega-3 consumption over a six-month period improved their working memory test results.
Almonds, like salmon, offer high quantities of brain-healthy omega-3 fatty acids and enough brain-protecting vitamin E.
THE SEEDS OF PUMPKIN:
Pumpkin seeds have high levels of magnesium, copper, iron, and zinc. Aside from that, pumpkin seeds are high in antioxidants, which protect the body and brain from free radical damage.
Magnesium is required for learning and memory, and low magnesium levels have been related to a variety of neurological disorders such as migraines, depression, and epilepsy. Copper is used by the brain to assist regulate nerve impulses. When copper levels are out of whack, there is an increased risk of neurological diseases like Alzheimer’s. Zinc is essential for nerve transmission, and a lack of it has been linked to neurological problems.
Nuts According to a 2014 research, nuts can boost cognition and possibly help avoid neurological disorders. Another study found that women who ate nuts on a regular basis for several years had superior memory than those who did not eat nuts at all. Nuts include a variety of nutrients, including healthy fats, antioxidants, and vitamin E, all of which are beneficial to brain health. Vitamin E protects cell membranes from free radical damage, which helps to prevent cognitive loss.
While all nuts are beneficial to the brain, walnuts are thought to be a superior choice since they also contain omega-3 fatty acids.
FOOD THAT GIVES BENEFITS TO YOUR NERVOUS SYSTEM:
Potassium, which can be found in bananas, is an important electrolyte that helps our bodies (including our brains) keep hydrated.
As a result, these magical fruits are popular among athletes of all sorts – both before and after the competition.
Blueberries, which are high in antioxidants, are beneficial in combating free radicals that damage the cardiovascular system. As a result, they can boost your cognitive capacities as well as the general health of your neurological system.
Spinach is strong in vitamins A and C, and it also includes a good amount of folate. This popular salad component also aids in the breakdown of homocysteine, a chemical implicated in the development of dementia.
A complete spinach salad may also be a good amount of fiber for the day, and there are so many various varieties of spinach salads to create that you’ll never get tired of the flavors and flavor combinations.
Beets, which are high in antioxidants, aid in the removal of toxins from the body and the reduction of inflammation. Natural nitrates in the root vegetable increase blood flow to the brain, aiding cognitive capacities. Eating beets before an exercise can also help boost energy and performance.
Cacao Dark chocolate includes Cacao, a unique component that contains L-tryptophan, a neurotransmitter that helps to relax the mind.
However, some dark chocolates have a higher cacao content than others, so pick cautiously.
COCONUT OIL (KIND OF VEGETABLE OIL):
Coconut oil has been shown to offer several advantages for the neurological system. Its medium-chain triglycerides, often known as “good” fats, have the potential to boost memory and cognitive functions by mending sluggish brain connections.
Because of its anti-aging effects, many individuals in their golden years take coconut oil regularly.
Garlic has a high concentration of antioxidants. In summary, antioxidants are a fantastic method to boost brain function and slow down the aging process.
While you’re unlikely to eat whole cloves of garlic, the item may be utilized sparingly in a variety of cooking applications.
POMEGRANATE JUICE (MADE FROM POMEGRANATE):
Pomegranate juice is an antioxidant-rich beverage that aids in the prevention of free radical damage to brain cells. To operate correctly, the brain relies on a healthy circulatory system, which antioxidants assist to maintain. Pomegranate juice has also been linked to a lower incidence of Alzheimer’s disease, according to several scholarly journals.
A cup of oatmeal every day not only provides a rich amount of dietary fiber but also aids in the stabilization of the central nervous system.
Oatmeal has a low glycemic index, which means that it offers a moderate and consistent rise in blood sugar that lasts nearly a third of the day. As a result, there is greater sustained brain capacity and productivity.
EXTRA VIRGIN OLIVE OIL:
Olive oil has a lot of polyphenol antioxidants, which help decrease cholesterol and blood pressure.
It is also an excellent source of vitamin E and vitamin K, both of which help to preserve strong memory, reduce memory loss, and prevent central nervous system deterioration.
LEAF OF ROSEMARY:
Because of the carsonic acid content, sprinkling a rosemary leaf into a food might benefit your central nervous system. Carsonic acid protects the brain against free radicals, which have been related to neurodegenerative disorders including Alzheimer’s and dementia.
Rosemary also aids in the prevention of strokes and the normal aging of the brain, as well as the preservation of a strong memory.
Is a kind of tea that is used because of their antioxidant content, many different types of tea are good to your neurological system? Green tea, in particular, is high in catechins, a kind of antioxidant linked to the prevention of stress-related brain aging.
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