Vitamin E works together with vitamin C, is said to have a greater effect on the body when working together than individually lohacen. These vitamins reinforce and extend an antioxidant activity. Vitamin E is also a fat-soluble nutrient essential and can not be manufactured by the body. Some of the other functions of vitamin E are to clean free radicals, fight cancer and cardiovascular disease, and enhance coagulation and blood circulation. Vitamin E also speeds healing and reduces scar marks. Regulates hormone changes and keeps cell walls supple and strong. Vitamin E also protects low-density fatty acids and micronutrients, especially vitamin A. Reduces DNA damage in cells that can lead to mutations and cancer. Supplements of vitamin E is taken because it can improve PMS, fertility, chronic fatigue syndrome and other conditions. Vitamin E has a weak spot in its armor-inorganic forms of iron can destroy it. †

Thiamin (B1) depends on the nervous, digestive and circulatory systems for proper function. Other requirements for thiamin are the breakdown of carbohydrates and reactions of the brain. Alcohol consumption destroys B-1. †

Riboflavin (B2) is critical for digestion and deployment of energy. Improves immune system by helping to create red blood cells and antibodies in the blood. Cataracts can be improved to meet B-2. †

Niacin (B3) contributes to a healthy nervous and circulatory system to the skin, mucous membranes, and a proper metabolism of carbohydrates. It also helps the production of sex hormones and hydrochloric acid from the stomach. Studies show that taking supplements of niacin can help with memory loss, however too much can damage the liver.

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This fruit is rich in fiber and antioxidants, but also a new study has revealed that eating two apples a day could help reduce by 10% the levels of cholesterol in your body

The secret lies in its rich content of pectin, a mixture of acid and neutral polymers that help remove toxins and reduce cholesterol. And thanks to their content in quercetin, apples also help reduce the risk of cardiovascular disease.

Other benefits of apples:

+ Help control blood sugar levels in the blood.

+ They are good for combating constipation and diarrhea.

+ Eliminate toxins, to be good stimulants of the kidneys and liver.

+ They are very low in calories (100 gr. Add 40 calories), so they are an excellent choice for your snacks.

+ Studies have shown anticancer properties.

+ Help clean teeth, strengthen gums and prevent tartar buildup.

+ Allows for insomnia as it contains vitamin B12.

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The focus in the following nutrition tips to reap the rewards of a healthy diet for the brain:

1) Vegetables: The latest news from neuroscience confirm what mom always said: Eat your vegetables! Despite all the interest in vitamins and food supplements, the best advice is to eat a variety of green vegetables, colorful, cruciferous and leafy.

A recent federal study of 13,388 nurses who have continued their consumption by 10 years found that women who ate more cruciferous vegetables and more luxuriant, including broccoli, cauliflower, salad greens and spinach, had a lower rate of decline in a battery of tests of learning and memory. The more of these vegetables they ate, the better they performed.

A diet rich in fruits and vegetables has been promoted for their potential to help the heart and fight cancer, so it is not surprising that such a diet is also good for your brain. Vegetables and fruits have antioxidants and other vitamins and minerals, low in fat and are generally low in calories.

2) Antioxidants: Of all dietary factors are being investigated to reduce mental decline with aging, antioxidants have received the most attention. Antioxidants, including vitamins C, E and beta carotene (a form of vitamin A), reduce oxidative damage to cells.

Oxidation, which can be thought of as the biological equivalent of rust, appears to contribute to aging and cognitive decline.

Human studies using antioxidants have yielded mixed results. This is partly because our diets are generally quite diverse, and it is very difficult to prove that the health benefits are the result of any dietary factor. Animal studies, firstly, have demonstrated the benefits constant in diets rich in antioxidants.

For example, a series of studies in beagles found that antioxidant-rich diet, prevented or delayed age-related declines in various learning tasks. The animals were fed the special diet had improved their performance in simple and complex cognitive tests.

In fact, aged dogs that could not perform one of the hardest tests in the beginning of the study could make after three years in the diet.

A series of studies at Tufts University, has shown that animals fed a diet of blueberries, have improved their short-term memory and balance. The ingredient that gives blueberries their red color, appears to provide them with powerful antioxidant properties.

3) Omega-3 fatty acids: Omega-3s are a particular type of polyunsaturated fat that is found in oily fish. The scientific literature indicates that omega-3s are important for brain function and through life, and may help protect the brain against aging.

Fatty acids appear to work partly in opposition to free radicals that cause oxidative damage to neurons, and some research suggests they may help improve the efficiency of transmission of nerve signals in synapses.

The best sources of omega-3s are mackerel, herring, sardines, tuna, anchovies, whitefish, and cod.

4) Vitamin B: The B vitamins are of interest because of its effectiveness in lowering levels of homocysteine, a blood protein that is associated with increased risk of cardiovascular disease and Alzheimer ‘s and other dementias. In particular, scientists are investigating whether folate, or folic acid may play a role in preventing Alzheimer’s disease. Folate and other B vitamins are currently being evaluated in clinical trials for people with Alzheimer ‘s.

5) Supplements Multivitamins: Most experts recommend that older adults are more a daily regimen of multivitamins as a supplement to a healthy diet.

A common false belief is that if taking some vitamins is good, take more may be better. This is not always the case, and some vitamins can be dangerous in high doses. A recent study found that people taking moderate to high doses of vitamin E, had increased its total mortality rates. The vitamin is an antioxidant that is studied for health-protective effects in a number of clinical trials.

Vitamins and natural remedies can also interact with prescription medications, lowering its effectiveness or causing harmful effects. When you visit your doctor, bring a list of medications you take, and be sure to include any supplements (vitamins) and their numbers in the list.

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Turmeric is used both as a spice and as a colorant in food preparations. There is also a major constituent of curry (curry), a special mixture of spices used in Indian cooking. Yet few studies have evaluated the effects of consumption of turmeric. Moreover, most of them have used turmeric (or its active ingredients) in quantities exceeding what could be commonly used, then falling more than supplement the usual spice

Active and properties

Antioxidants

Antioxidants are compounds that protect body cells from damage caused by free radicals. These are highly reactive molecules that are involved in the development of cardiovascular disease, certain cancers and other diseases related vieillissement1. In one study, turmeric is the fifth largest in its content of antioxidants among over 1 000 food analysés2 (calculated from 100g diet). As usual a portion of turmeric is closer to 2 g (5 ml), it still contributes less than other foods to our daily intake of antioxidants. Turmeric contains flavonoids and compounds phenoliques, but curcumin is considered the main antioxidant compound.

Curcumin

Curcumin is a compound of the family curcuminoides. It presents various properties which have mainly been demonstrated by studies in vitro and in the animal. Among others, the antioxidant effect of curcumin suggests a protective effect against diseases associated with oxidative stress (such as cardiovascular disease and Alzheimer’s disease). Curcumin also has anti-inflammatory properties and may help prevent cancer at various stages of développement. These beneficial effects have not all been studied in humans and quantities of turmeric necessary to observe them are not always specified.

Cancer

Turmeric occupies an important place in the diet of people in India, which consume up to 2 g per day. Although no study demonstrated directly, there seems to be a link between consumption of turmeric particularly high and low incidence of certain cancers (eg colorectal cancer) in India and other countries asiatiques6. Among smokers, a clinical trial showed that daily consumption of 1.5 g of turmeric for 30 days decreased the carcinogenic compounds present in the organisme. Other preliminary studies show a potential anticancer activity of curcumin when consumed in quantities often exceeding what could be consumed daily as curcuma. Several studies in animals and in vitro support this protective effect of curcumin, particularly against gastro-intestinal and colorectal, 10. Although the mechanisms of action remain to be élucidés is by its antioxidant and anti-inflammatory curcumin may exert its effects anticancer. Some authors assume that the consumption of 1 v. Tea (5 ml) turmeric per day could provide the necessary amount of curcumin to exert a preventive effect against the cancer.

Gastro-intestinal

Turmeric is traditionally used to treat various gastrointestinal disorders such as inflammation and ulcers in the stomach. In this sense, it has been demonstrated that a turmeric extract inhibits gastric acid secretion in animals and may decrease the formation of ulceres. Curcumin does not appear to be responsible for these effects, further studies should be made to find out what active ingredients contribute to these effets. Moreover, daily consumption of 3 g of turmeric for 12 weeks resulted in complete regression of stomach ulcers in 75% of sujets. By cons, this study did not use a control group (placebo) and other studies in animals have shown effects opposes. Thus, better controlled clinical studies must be performed before encouraging the use of turmeric to treat stomach ulcers.

Cardiovascular system

Some studies have demonstrated the effectiveness of turmeric extract in preventing oxidation of LDL cholesterol ( “bad” cholesterol) and to decrease total cholesterol in the animal. It is increasingly clear that curcumin and its metabolites (obtained during the conversion of curcumin in other compounds in the body) would be partly responsible for these effets. These results suggest that turmeric might prevent the development of atherosclerosis and other risk factors for cardiovascular disease, but more human studies are requises.

Alzheimer’s disease

Epidemiological studies have shown that the prevalence of Alzheimer’s disease was lower in some populations of India compared to other countries. One reason given for this observation was the higher consumption of turmeric in India, but this explanation is still not supported by scientific data. It has been demonstrated in animals that consumption of curcumin improved the cognitive deficits associated with Alzheimer’s disease, by mechanisms still poorly connus. Probably the different properties of curcumin (such as antioxidant properties, anti-inflammatory and cholesterol-lowering) could be associated with this effet. A study is underway in patients suffering from Alzheimer’s disease to assess the effectiveness of curcumin in slowing this maladie.

Other effects

Turmeric is traditionally used to protect the liver against various agressions. Some studies have demonstrated a hepatoprotective effect of turmeric in vitro and in animals, but no data in humans is available actuellement. In addition, extracts of turmeric have demonstrated antimicrobial properties against a variety of bacteria, parasites and fungal pathogens in vitro and in animal.

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