On an ordinary afternoon, Grandma Li sat on a park bench and looked out at her grandson frolicking in the distance. Suddenly, she felt a wave of dizziness, her vision became blurred, and she couldn't even see her grandson's smiling face. This is not the first time this has happened. Doctors told her it was due to deterioration in brain, eye, and cardiovascular health. Grandma Li felt helpless, thinking it was an inevitability of old age, until her doctor told her that proper supplementation with specific nutrients could make a big difference.
The brain is one of the most complex and important organs in our body. As we age, it's even more critical to keep your brain healthy and vibrant. This section will focus on several nutrients that are essential for brain health and how they work.
Omega-3 fatty acids, especially DHA, are the main building blocks of brain cells. They are essential for maintaining the structure and function of nerve cells, helping to improve memory and cognition. Foods rich in omega-3s include deep-sea fish (e.g., salmon, mackerel), nuts, and flaxseeds. Consuming these foods on a regular basis can be an effective way to supplement DHA.
B vitamins (especially B6, B12, and folic acid) are essential for the nervous system. They are involved in the synthesis of neurotransmitters that help reduce brain atrophy and reduce the risk of cognitive decline. Green leafy vegetables, whole grains, meat, and dairy products are good B vitamins**.
Antioxidants such as vitamins C, E and selenium fight free radical damage to brain cells and help prevent neurodegenerative diseases. Fruits, vegetables, and nuts are foods rich in antioxidants.
Complex carbohydrates provide a steady stream of energy** to the brain, helping to maintain cognitive function and concentration. Whole grains, legumes, and root vegetables are high-quality complex carbohydrates**.
As we age, our eyes often face various challenges such as macular degeneration, cataracts, etc. However, proper nutritional supplementation can be effective in preventing these problems and maintaining eye health. Below, we'll ** a few key nutrients and their importance for eye health.
Lutein and zeaxanthin are powerful antioxidants that protect the eyes from harmful light rays and slow down the degeneration of the macular area. Foods rich in these nutrients include spinach, kale, corn, and orange fruits and vegetables.
Vitamin A is essential for maintaining retinal health, and a deficiency of vitamin A can lead to night blindness. Carrots, sweet potatoes, and dark green vegetables are all good for vitamin A**. Making sure you include these foods in your diet can be an effective way to prevent problems associated with vision deterioration.
Omega-3 fatty acids help maintain the health of eye cells and reduce the symptoms of dry eye. Deep-sea fish such as salmon, salmon and sardines are good quality omega-3s**. Regular consumption of deep-sea fish can help maintain eye health.
Zinc is essential for the health of retinal and eye cells, and a lack of zinc can affect vision. Whole grains, legumes, nuts, and meat are good for zinc**. Mix your diet well to make sure you're getting enough zinc.
Heart health is essential for maintaining overall health. A strong heart not only pumps blood efficiently, but also reduces the risk of cardiovascular disease. However, as we age, the heart also gradually degenerates. Fortunately, by supplementing with specific nutrients, we can effectively protect our hearts.
Omega-3 fatty acids have significant benefits for the heart. They reduce levels of triglycerides, a type of fat in the blood, reducing the risk of cardiovascular disease. Deep-sea fish (e.g. salmon, mackerel) and nuts (e.g. walnuts, flaxseeds) are high-quality omega-3s**.
Potassium and magnesium are essential for maintaining the heart's electrolyte balance and normal heartbeat. Bananas, spinach, legumes, and whole grains are all good for these minerals**.
Vitamins C and E help reduce the production of free radicals and protect the heart from damage. Fresh fruits and vegetables (e.g. citrus, strawberries, broccoli) and vegetable oils (e.g. olive oil) are good for vitamins C and E**.