The development of the human brain requires the supplementation of the following nutrients: water, fat, protein, glucose, minerals, and vitamins. The brain contains the highest amount of water, and 50% to 60% of the brain weight (excluding water weight) is fat. Protein accounts for 30% to 35% of the brain weight, and the brain also contains calcium, phosphorus, iron, copper, zinc, and other minerals. The substances that play important roles in the brain include fat, carbohydrates, protein, calcium, phosphorus, iron, zinc, vitamin C, vitamin A, vitamin B1, niacin, vitamin B6, and vitamin E. Among them, fat, vitamin C, protein, calcium, and carbohydrates are particularly important.
[1) Fat] Fat is an important component of brain cells. 50% to 60% of the brain weight (excluding water weight) is fat, mainly consisting of three types of unsaturated fatty acids: linoleic acid, linolenic acid, and arachidonic acid.
These three unsaturated fatty acids promote brain nerve development and the formation of myelin sheaths, ensuring their proper function. Foods rich in linoleic acid and linolenic acid include pork, egg yolks, vegetable oil, corn oil, peanut oil, sesame oil, rice bran oil, carp, crucian carp, hairtail, large yellow croaker, and cheese.
[2) Vitamin C] Vitamin C is essential for improving brain function. If there is a deficiency in vitamin C, the brain's nerve ducts can become blocked, loose, and thin, which can lead to reduced brain cell activity and functional disorders, resulting in a loss of agility and sensitivity. Foods rich in vitamin C include Chinese cabbage, rape, hawthorn, shepherd's purse, jujube, chili, hibiscus, eggplant, green garlic, pea sprouts, cauliflower, amaranth, spinach, as well as oranges, longans, and persimmons.
[3) Protein] Protein is one of the main components of brain cells, second only to fat in terms of quantity. Protein is the main material foundation for brain cell excitation and inhibition processes, playing an important role in memory, thinking, language, movement, and nerve conduction. Foods rich in protein include lean pork, lean beef, lean mutton, pork liver, chicken, duck, eggs, yellow croaker, hairtail, milk, soybeans, mung beans, adzuki beans, millet, peanuts, and flour.
[4) Calcium] Calcium inhibits abnormal excitement of brain nerves. Adequate calcium storage in brain nerve cells allows them to function normally, preventing malfunctions in response to severe stimuli and reducing fatigue. Foods rich in calcium include breast milk, milk, cheese, egg yolk, meat, kelp, dried shrimp, soybeans, tremella, green peas, walnuts, and sesame seeds.
[5) Carbohydrates] Carbohydrates are an important source of energy for the brain. The carbohydrates needed by the brain are mainly glucose. Although the brain accounts for only 2% of the body weight, it consumes 20% of the body's energy in the form of glucose. Commonly consumed foods such as corn, flour, rice, potatoes, peas, bananas, grapes, apples, cabbage, beef liver, whole milk powder, and pasteurized milk contain a sufficient amount of carbohydrates and do not require special supplementation.
In addition, iron is a component of red blood cells and adequate iron ensures timely delivery of oxygen to the brain, preventing intellectual dullness caused by anemia. Foods rich in iron include pork liver, pig blood, sesame paste, black fungus, crabs, kelp, soybeans, celery, and snails. Magnesium has the function of inhibiting nerve excitement. Zinc is an essential trace element for the body, and zinc deficiency can lead to intellectual impairment. Vitamin A promotes brain and overall growth and development. Vitamin B1 prevents neurasthenia, memory loss, and slow thinking. Vitamin E prevents the production of peroxides in the brain and prevents the decline of mental agility.
