A healthy body requires not only strong muscles and bones, but also an intelligent brain, and a rich and balanced nutrition is an important factor in keeping them healthy. The following 4 kinds of food are not only good for our bones, but also have the benefits of brain health, let’s take a look!
Eggs
Strong Bones:
Eggs are rich in nutrients and have high nutritional value. The protein content of eggs is about 13%, and the amino acid composition is very close to the needs of the human body. It contains a complete range of vitamins, calcium, phosphorus, iron, zinc, selenium and other minerals are also very rich.
Appropriate protein intake helps maintain bone and muscle function, promotes dietary calcium absorption, and reduces complications after osteoporotic fractures risks of. “Expert Consensus on Nutrition and Exercise Management for Patients with Primary Osteoporosis” recommends that the daily intake of protein per person is 0.8-1.0 g/kg body weight.
Brain:
The lecithin in egg yolk has certain benefits to enhance brain vitality, eliminate brain fatigue, enhance memory, repair damaged brain cells, and prevent the occurrence of Alzheimer’s disease. 90% of the exogenous choline needed by the human body is provided by lecithin. It is enough to consume about 1000 mg of lecithin every day. The yolk of each egg contains about 700 mg of high-quality lecithin.
It is enough for healthy adults to eat 1-2 eggs a day (without discarding the yolk), and children can eat 2 eggs a day when they are growing or patients need nutritional supplements after surgery -3 pcs.
Image source: Figure Worm Creative
Fish
Strong Bones:
Every 100 grams of fish contains about 50-150 mg of calcium, which is a good source of calcium supplementation. In the season when it is inconvenient to expose the skin of our limbs to the sun, we are prone to lack of vitamin D. At this time, we can eat more foods rich in vitamin D, such as salmon, cod liver oil, etc. The recommended daily intake for adults is 40-75 grams.
Brain:
Fish, especially deep-sea fish, are rich in Omega-3 unsaturated fatty acids, including EPA, DHA, etc.
(1) DHA can improve the memory ability and thinking ability of the brain, prevent the degeneration of brain cells, and delay the aging of the brain.
(2) EPA can help reduce the content of cholesterol and triglycerides, and promote the metabolism of saturated fatty acids in the body. It can prevent the deposition of fat in the blood vessel wall, prevent the formation and development of atherosclerosis, thereby preventing cardiovascular diseases such as cerebral thrombosis, cerebral hemorrhage, and hypertension.
In 2007, a study published in the British medical journal “The Lancet” found that eating 3 to 4 servings of seafood (about 340 grams), including fish, a week can reduce Significantly improve the intelligence level, language expression ability and motor ability of infants after birth.
Fish rich in Omega-3 unsaturated fatty acids are recommended, mainly deep-sea oily fish such as salmon (salmon), herring, sardines, trout, mackerel, saury, etc. .
Image source: Figure Worm Creative
Nuts
Nuts taste great because they are high in “unsaturated fatty acids.” In addition, nuts are rich in protein, cellulose, B vitamins, vitamin E, and minerals potassium, magnesium, and calcium. Therefore, eating nuts in moderation can help supplement the calcium required by the body, which is beneficial to bone health; it can also reduce the risk of cardiovascular and cerebrovascular diseases such as hypertension and arteriosclerosis; it can also promote intestinal metabolism and prevent constipation, colon cancer, etc. question.
But it contains high calories, so the premise of consumption is “moderate amount”. Dietary Guidelines for Chinese Residents (2016 Edition)” recommends eating an average of 50~70g per week, Probably about 10g of nuts per day on average. The equivalent of eating 7-8 cashews or 4 macadamias or 3 pecans per day; 2-3 walnuts is enough; about 20 pistachios and 40 pine nuts.
Brain:
Here are two common nuts that are cheap and nutritious, peanuts and walnuts.
Peanuts:
Peanuts have the reputation of “longevity fruit”. Every 100 grams of peanuts contains about20 grams to 25 grams of protein; it is also rich in lecithin and cephalin, which are important substances for the nutrition of the nervous system, which can delay the decline of brain function, inhibit platelet aggregation, and prevent the formation of cerebral thrombosis. Take a small handful at a time for daily consumption.
Walnuts:
Modern science has confirmed that the lecithin in walnut can promote the development of brain nerves, delay the decline of brain cells, and prevent Alzheimer’s disease.
Walnut contains omega-3 unsaturated fatty acids, which can be converted into EPA and DHA in the human body according to needs, which has a certain effect on promoting brain development and delaying brain aging. Eating 3-5 walnuts a day is enough. Eating more walnuts will not make our brain “secondary development”, so there is no need to have the idea of relying on it to enhance or improve intelligence.
Image source: Figure Worm Creative
Soy and soy products
Strong Bones:
Soy beans include soybeans, black beans, and green beans. Soybean is rich in high-quality protein, unsaturated fatty acids, calcium, potassium and vitamin E, etc. Its protein content is about 30%-40%, the composition and proportion of essential amino acids are similar to animal protein, and it is rich in lysine, which is lacking in cereal protein. acid. In addition, soybeans also contain soy isoflavones, phytosterols, etc., which can prevent and treat diseases related to decreased estrogen levels, such as osteoporosis in women, and improve menopausal symptoms.
There are many kinds of soybean products in my country, such as soy milk, tofu, dried tofu, tofu brain, etc. However, fermented soybean products such as tempeh and fermented bean curd are too high in sodium, so they need to be Pay attention to control the amount of food.
Brain:
Soybeans and soy products are rich in high-quality protein and various amino acids, which help to enhance the function of cerebral blood vessels. Soybeans contain lecithin, vitamins and other minerals necessary for the brain and liver, and are especially suitable for mental workers.
Soybean fat contains 85.5% unsaturated fatty acids, of which linolenic acid and linoleic acid are abundant. They can reduce cholesterol in the human body and are useful for preventing and controlling heart disease in middle-aged and elderly mental workers. Cerebrovascular disease is particularly beneficial.
Author: Li Zheng, Deputy Chief Physician, Spine Department, Peking Union Medical College Hospital
Editor: Chun Yujun