Which is better for Brain development: Food or Supplement??

Which is better for your Brain Development : Food or Supplement?

The Brain is one of the largest organs in your body. It is made up of 100 billion nerves which are arranged and connected with each other. These connections are called 'Synapses.'

Your body contains vitamins,proteins, minerals, carbohydrates, fats and water, The Brain is the fattest organ of your body. Almost 60% of brain contains fats which is largest of the other body parts.

The Brain cells coordinate your thoughts, emotions, behaviour, movement and sensation.

Your brain is the most powerful organ of the body as it controls all the functions. It has three main parts:

Cerebrum

Cerebellum

Brain stem

The main functions of Cerebrum are

To remember

Solve any problem

Thoughts

Feelings

Controls movement

The main functions of Cerebellum are

Coordination and balance

The main functions of Brain stem are

Breathing

Digestion

Heart rate

Blood Pressure

In fact your feelings, emotions, anger, stress, memory all are controlled by the brain. The brain controls our daily functions including sensation and learning.

The size of the brain in children is more than that of an adult. The brain nerve cells  produces many more synapses than a child's brain is required to be used. This overproduction in synapses increases their brain size and this process of overproduction reduces with age.

Children are suggested to be given a good environment, habits and behaviour always because they catches anything very fast. The  social and emotional behaviour directly effects your child's development.

According to psychology, when you are in development stage of your body that is the important stage when your brain develops. After early and middle childhood the synapses are not overproduced as they do in the early stages and then the brain develops more.

The brain of a baby develops during the entire pregnancy. Harmful exposures during pregnancy may cause functional problems of brain for many years or forever in a child after birth.

Children in their early stages have direct impact on their brain so it is suggested to care and educate them delicately.

What your  Brain need

Your brain needs all the important nutrient what your body needs. The brain needs all  carbohydrates, proteins and fats as the macro nutrients or in large quantity and it needs small amount of minerals, vitamins, fibre etc. The most important among all what your brain needs is water.

Although carbohydrates increases your blood's ability to transport oxygen to your brain cells and keep your blood sugar level stable but excess of refined sugars may increase your blood sugar level and they may effect in maintaining the level of stress, mood disorders and many more.

For a healthy and growing brain you need a balance of protein, carbohydrates, fats along with a lot of fluids/ water.
The neurotransmitters or the chemical messengers of your brain cells are made up of amino acids which are the building blocks of protein. A healthy brain needs protein for its well functioning. Protein is the need of your whole body for its proper development and that is the requirement of your brain. Protein deficiency could retard the development in children and can be responsible for depression, anxiety, stress and autism.

A carbohydrate or fat rich diet can make you sluggish and sleepy as it may increase tryptophan to encourage serotonin production in your body but protein rich diet can make you more energetic and alert. It doesn't mean brain only needs protein.

Your brain needs all the important nutrients for its well functioning i.e, carbohydrates, proteins, fats, vitamins, minerals, fibre and water. We can get all such nutrients from our food sources as well as from brain supplements.

Brain foods not only protect against brain diseases but also protect from many other diseases as they are rich in antioxidants providing immunity to the body.

Some common brain foods are

Pistachio nuts

Walnuts

Almond

Avocado

Broccoli

Spinach

Blueberries

Brussels sprouts

Eggs

Fishes

Tomatoes

Beet

Grass fed beef

Oats

Lentils

Flax seed

Other vegetables

Peanut

Sunflower seeds

Black berries/ Strawberries

Whole grains

Avocado

Avocados are called super food as they are rich in vitamins, proteins, minerals, fats etc.

They are low sugar content with highly enriched fatty acids. They are a good source of energy , vitamin C, vitamin B6, B12, A, D, K and minerals like calcium, iron, magnesium, potassium, copper, manganese, zinc etc. They are also a good source of fibre.

They have many health benefits including better digestion and boosting your brain.

They can even fight heart diseases and cancer.

Pistachio nuts                 

Pistachios are good source of vitamins, minerals,fats,proteins and so are beneficial for your health. No doubt pistachios are tastier when they are eaten salted but it is not quite healthy as it contains sodium and sugar. You should eat it in its natural form.

Pistachios are nutrient rich and contains carbohydrates, proteins, amino acids, fats, fibre etc.

They contains vitamins like vitamin A, vitamin k, vitamin C, E and B6.

They are rich in minerals like phosphorus, potassium, calcium, iron,  magnesium, manganese, zinc etc. Pistachios contain more protein in comparison to almonds, cashews and walnut and their fat content is also comparatively lower. They helps in digestion, boost immunity, helps brain functions like memory loss and depression.

Broccoli                 

It is good source of vitamin A, B and E, fibre, minerals like calcium, magnesium, zinc, iron, potassium, copper, selenium and omega- 3 fatty acids.

Broccoli has no side effects, although it is quite healthy but can cause mild bowel irritation or gas.

Since broccoli comes from the cabbage family it has all benefits what cabbage have including their powerful antioxidants properties.

You can make many delicious dishes and salads with broccoli adding carrots, cheese etc. with it.

Broccoli is a rich source of vitamin k which helps to strengthen brain and improve memory.

Broccoli helps to fight Alzheimer's disease due to the presence due to the presence of folic acid in it.

Broccoli could be considered as mood food because it fights depression.

Spinach             

           

Spinach are good sources of vitamin A, C, E, k, B1, B2, B6, calcium, iron, magnesium, phosphorus, potassium, copper, protein and fibres.

This is sodium rich food.

Spinach could be considered as one of the healthiest food as it is highly rich in its antioxidant properties and anti- inflammatory nutrients.

Spinach decreases the risk of heart diseases, cancer,diabetes.

Spinach contains beta- carotene so it is quite good source for your brain.

Spinach are rich source of vitamin A so they protect eye health.

Being a rich source of vitamin k they help in brain health and bone health.

Magnesium is a vital nutrient in your body or required by your body or brain function including maintaining sleep and spinach is a rich source of magnesium.

Magnesium deficiency can cause insomnia, mood disorders, headaches, depression etc.

Spinach can reduce inflammation and helps in ageing and Alzheimer's disease.

Berries

              

Studies shows that blackberries, strawberries, blueberries and other berry fruits gives many benefits to the brain including memory loss, depression and anxiety.

Blueberries and strawberries could be considered as brain power boosters.

They are highly enriched with antioxidants, vitamins, minerals and fibre.

They help brain cells from getting damaged, prevent inflammation, promotes brain functions, movement, control etc.

They can improve memory even in older age.

Berries are quite rich source of vitamins which sharpens your memory.

Beetroot                   

The health benefit of beets are known to all.

They are quite healthy because of their high vitamins and minerals content. They contain vitamin A, B,C,potassium, magnesium, protein, folate and antioxidants.

Drinking beet juice increases blood circulation in your body and make you more active even in older age.

Beets are famous for their antioxidants properties and they provide good immunity which fights brain diseases like dementia, memory loss, loss of concentration etc.

They gives a lot of health benefits during pregnancy to the mother and foetus both.

Walnuts           

Walnuts are rich sources of omega-3 fatty acids which helps in brain functions and better memory.

They contains vitamin E, folate, antioxidants and omega -3fatty acids.

Although walnuts have no side effects but eating in bulk may cause bloating and gas.

According to scientists, walnuts are healthier than peanuts, almonds and pistachios.

 The structure of walnut is like your brain and it is the most beneficial food for brain.

Walnut is good for your heart as well as brain because it is rich source of amino acids and omega-3 fatty acids.

It contains important minerals including copper and manganese.

It reduces cardiac risk , fights several cancer and reduces the risk of cancer.

It is also helpful in diabetes.

Tomatoes               

               

Tomatoes are important brain boosting food.

 They are highly enriched  with fibre, lots of vitamins and minerals.

They does not contain fats and so are the best food which fights obesity.

Tomatoes are rich in lycopene. Lycopene is a powerful antioxidant which is quite helpful in brain diseases including Alzheimer's disease.

Eggs             

Being a rich source of protein, eggs are also rich sources of B- complex vitamin choline which is quite good in brain functioning.

Choline also gives benefits during pregnancy, to infants and in older age.

Choline is an important nutrient to improve your memory.

Protein is the building block of your brain and eggs are highly enriched with protein.

Eggs are enriched with vitamin A, D, E, B2, B6, B9, iron, calcium, phosphorus, potassium and choline.

They are beneficial in harmonal balancing and provide healthy skin.

Choline and iodine are crucial for making healthy thyroid harmones and brain functions.

Fishes               

Fishes are always considered as one of the best brain foods because a large part i.e, 60% of the brain is made up of omega -3 fats and that omega-3 fatty acids are found in fishes in large  quantity.

Omega-3 fats are crucial for brain development. People who eat fishes that are quite rich in omega-3 fats like salmon, sardines are more intelligent than the people who don't eat fishes, study says.

Omega-3 fats contains DHA and EPA which are important for brain development and vision development also.

Fishes are highly recommended to children as they reduce irritations in them making their improved sleep quality to make their brain more active and alert.

The good part is that fishes are healthy for the older persons also. They may improve their sleep quality, memory loss and can fight dementia.

Peanuts, oats and whole grains     

Protein is an essential nutrient what your body and brain need for growth, repair and maintenance. Peanuts are rich sources of protein and so they are considered as the healthy food for the brain.

Oats are the rich sources of vitamins and minerals as they contain vitamin B, E , selenium and manganese. Vitamin B is quite essential for brain as it reduces the risk of Alzheimer's disease and motivate brain functions.

Vitamin E fights dementia.

Selenium and manganese are micro nutrients required by your brain but both are crucial for the well functioning and maintaining brain health.

You can add bananas, apples, berries, nuts etc. to make oatmeal more delicious and healthy.

Lentils                     

         

Lentils are good sources of vitamins, proteins and fibre. They contains folate which is a rich source of vitamin to encourage your brain power. It makes your brain sharp, alert and more energetic.

Lentils are highly suggested to pregnant women and children also.

Lentils are helpful in depression and anxiety both.

Other fruits and vegetables

   Fruits like apples, bananas, grapes and oranges and vegetables like Brussels sprouts, broccoli, carrots, spinach, celery, asparagus and all green leafy vegetables are rich in flavanoids and all are the best brain boosters. Garlics are also rich source of antioxidants.

The nutrient rich fruits and vegetables are quite rich in minerals and vitamins.

Minerals like magnesium, manganese and selenium are required by brain for its proper functioning and sound sleep.

Bananas are rich source of potassium and magnesium.

Brain supplements

There are many brain supplements present in the market which are made to improve brain functions and brain development.

They may include fish oils, certain vitamin containing boosters such as Vitamin B- Complex, flavanoids, curcumin ( Turmeric) etc.

Brain supplements are made to improve and boost brain power, concentration, memory, energy levels, activeness and alertness.

Brain booster supplements improves blood circulation in the brain and promotes better concentration and memory.

Scientists are still researching whether brain supplements have superpowers or not. But supplements are also provided with a lot of nutrients, vitamins, proteins, DHA etc.

One of the famous Brain Supplement Ginkgo Biloba has tremendous effect on brain. It provides a lot of energy making your brain more active.

Some Supplements are also adviced to take empty stomach as they work better in the morning to help you think clearly, stay focused and improve concentration if taken empty stomach.

Green tea and coffee are also sometimes considered as the brain boosters.

Whether you suffer from depression, Alzheimer's disease or memory loss certain vitamins and fatty acids have the power to treat them.

Supplements are also enriched with vitamins, proteins, minerals. They contain important vitamins like B 12, B6, B9, A,K etc.

Which is better?

Supplements are adviced in proper quantity what your body requires. On the basis of maintaining quantity supplements are better.

They can work faster as they are taken in the same time on the daily basis.

But the one thing is that supplements are cost effective. They are quite costly what everyone can't afford. So on the basis of cost foods, fruits and vegetables etc.  could be comparatively cheaper.