Nervous system
The nervous system is a complex and highly specialized network that regulates and directs interactions between humans and the surrounding environment. The nervous system controls most of the body’s functions, such as hearing, sight, taste, smell, and feeling, as well as control of voluntary and involuntary tasks, , Balance and coordination. The nervous system also manages and regulates the functioning of other body organs. It is responsible for the ability to think and make decisions, to be aware of thoughts, memories, and language. The nervous system is divided into two parts: the central nervous system; Which consists of the brain and the umbilical cord Ki, and the peripheral nervous system (in English: Peripheral nervous system); which is the nerve cells that control voluntary and involuntary movements.
Nutrients important for the health and sources of nervous system
A healthy diet is of great importance in maintaining the health and strength of the nervous system. The body needs a balanced, healthy and varied diet, adequate amounts of all nutrients to build a healthy nervous system, and a neural network of neurons and nerves throughout life. All nutrients affect directly and indirectly the functions of the brain and nervous system. Here are a number of nutrients that significantly affect the functions and health of nerves and the nervous system as a whole:
- Vitamin B 1 Thiamine: The nervous system needs vitamin B 1 to produce energy from glucose. It also regulates the cognitive performance of the human being and maintains the integrity of the neurons. The rich sources of this vitamin include: beans, whole grains and their products, such as: Bread, pasta, and cereals).
- Vitamin B3 (Niacin): This vitamin contributes to the maintenance of nerve health, and from its sources: chicken, fish, meat, and whole grains supported.
- Vitamin B6: The importance of this vitamin is because it enters the composition of some neurotransmitters, and its sources: fortified grains, bananas, chicken, eggs, peas, spinach.
- Vitamin B9 (folic acid): Maintains the brain during development, and maintains memory during aging, and from its sources: fortified cereals, lentils, and dark leafy vegetables.
- Vitamin B12: Vitamin B12 maintains the central nervous system, delaying the appearance of dementia, and from its sources: beef, chicken, and fortified foods.
- Vitamin C: The nerve endings contain a high concentration of it to perform certain functions, and from sources rich in vitamin C: citrus, berries and tomatoes.
- Vitamin D: helps in the prevention of various neurological diseases, and from its sources: milk and its products supported, and supported grains, and egg yolk.
- Vitamin E: The brain needs this vitamin to protect membranes that encapsulate nerve cells. Green leafy vegetables, almonds, hazelnuts, and vegetable oils, such as sunflower oil and canola oil.
- Vitamin K Vitamin K: This vitamin enters the biochemistry of neural tissue. Its sources are green leafy vegetables, such as parsley, as well as turnip, broccoli, cabbage, avocado, kiwi, and grapes.
- Iron: Iron is necessary to ensure that oxygen reaches the brain and nerve cells, energy production, and neurotransmitter formation. It is found that children with attention deficit and hyperactivity disorder suffer from iron deficiency. Iron concentration in the umbilical artery is important to determine IQ during The development of the fetus, iron deficiency anemia is common in women; it is related to indigestion, depression, rapid fatigue, iron sources: green leafy vegetables, beans, red meat, eggs and chicken.
- Omega-3: The body uses omega-3 fats to build the brain and nerve cells. Omega-3 helps protect against some neurological and psychiatric disorders such as depression, dementia, and Alzheimer’s disease, affecting chemical reactions within the brain and nervous system, Enter into the formation of the membrane surrounding the brain and nerve cells, and are considered fatty fish from sources rich in omega-3, such as: salmon and sardines.
- Food fiber: Food fiber is associated with higher levels of vigilance and less stress. Fiber sources include whole grains, vegetables, fruits, legumes, nuts, and seeds.
- Zinc: Zinc enters the formation of nerve signals. Zinc deficiency has been linked to many neurological diseases, including Alzheimer’s, depression and Parkinson’s disease. Red meat, fortified grains, almonds, peanuts, chickpeas, and dairy products are among the sources.
- Magnesium: This component is essential for learning and memory, and low magnesium levels are associated with many neurological diseases, including migraine, depression and epilepsy. Sources include: whole grains, green leafy vegetables, almonds, peanuts, nuts, peas, avocados and bananas .
- Copper: The brain needs copper to control nerve signals, and its sources are: liver, seafood, cashew nuts, sunflower seeds, wheat bran, and cocoa.
Causes of weak nerves
There are many reasons that cause pain and damage to the nerves, including the following:
- Autoimmune diseases: A variety of diseases can lead to pain and nerve damage.
- Some types of cancer.
- Stress and shock: Anything that causes trauma or pressure on the nerves can cause damage.
- Diabetes: 70% of people with diabetes suffer from nerve damage, which becomes more likely as the disease progresses.
- Side effects of drugs and toxic substances: Exotic substances that enter the body intentionally or unintentionally may cause pain and nerve damage. These include drugs such as: some chemical treatments for cancer, toxic substances that can be mistakenly taken, including lead, arsenic and mercury .
- Lack of nutrients: Deficiency of certain nutrients, such as vitamins B6 and B12, can damage nerves.
Guidelines for the maintenance of nerve health
A set of preventive guidelines can be followed to maintain the health of the nervous system and nerves. Here are some of them:
- Do regular exercise.
- Stay away from smoking.
- Give the body enough rest.
- Care for health conditions that may cause a decrease in the functioning of the nervous system, such as diabetes and high blood pressure.
- A balanced diet, focusing on sources rich in vitamin B6, vitamin B 12, and folic acid.
- Enter lots of fresh fruits and vegetables and whole grains into the diet.
- Drink plenty of water and other liquids to prevent dehydration, especially in hot weather and exercise.
- Limit the intake of caffeine-containing beverages such as coffee and soft drinks, increasing the risk of drought.