英语家园

 找回密码
 注册

QQ登录

只需一步,快速开始

搜索

维生素B能延缓大脑衰老?哈佛营养学家倾心分享“护脑秘籍”

发布者: 五毒 | 发布时间: 2022-10-4 18:38| 查看数: 49| 评论数: 0|

常言道:“一天一苹果,医生远离我(An apple a day keeps the doctor away)”。苹果含有丰富的维生素,适当地食用有益于人的身体健康。



哈佛医学院营养精神病学家(nutritional psychiatrist)、脑科专家Uma Naidoo博士在一篇文章中写道,随着年龄的增长,患神经系统疾病的风险会增加,许多患者都向她咨询到底哪种维生素能有效延缓大脑衰老。

Given that the risk of neurological diseases increases as we get older, one question I often get from my patients is: "What is the best vitamin for protecting our aging brains?"

neurological [ˌnʊrəˈlɑdʒɪkl] adj.神经学的

Uma Naidoo博士表示:“每个人体内的微生物组就像指纹一样特殊,所以个性化的饮食搭配才能满足个体的需求。但我认为让我的大脑保持年轻健康的维生素主要是B族维生素。”

"Each of our microbiomes is like a thumbprint, so a truly effective eating plan is personalized to the unique needs of an individual. But the vitamin group I prioritize the most to keep my brain young and healthy are B vitamins."

microbiome [ˌmaɪkrəʊˈbaɪəʊm] n.微生物组

B族维生素对大脑的好处

韦恩州立大学医学院的一项研究发现,抑郁症、痴呆症和精神障碍通常与缺乏B族维生素有关。

Depression, dementia and mental impairment are often associated with a deficiency of B vitamins, a study from the Wayne State University School of Medicine found.

dementia [dɪˈmɛnʃə] n.痴呆

补充能量

维生素B1又名硫胺素,对细胞的基本功能和营养物质的能量代谢至关重要。

Vitamin B1, or thiamin, is crucial for the basic function of our cells and the metabolism of nutrients for energy.

大脑是体内代谢最活跃的器官之一,需要足够的维生素B1来防止神经系统疾病。



图源:视觉中国

▍消炎

维生素B3,又称烟酸,与400多种酶共同作用来产生体内所需的胆固醇和脂肪等物质,为人体的器官系统转换能量。同时,烟酸也是一种抗氧化剂,有助于消除炎症。

Vitamin B3, or niacin, works with more than 400 enzymes to produce materials like cholesterol and fat needed within the body, and to convert energy for all our organ systems. Niacin is also an antioxidant, which helps reduce excess inflammation.

cholesterol [kəˈlɛstərˌoʊl] n.胆固醇antioxidant [ˌæntiˈɑksɪdənt] n.抗氧化剂inflammation [ˌɪnfləˈmeɪʃən] n.炎症



图源:视觉中国

▍保持大脑健康

维生素B5又称泛酸,是制造辅酶A的必需元素,它帮助人体内的酶获取生成和分解脂肪酸所需的能量。

它还帮助细胞产生酰基载体蛋白来合成必要的脂肪。大脑的主要成分是脂肪,因此维生素B5是保持大脑健康的重要维生素之一。

Vitamin B5, or pantothenic acid, is essential for making a molecular compound called coenzyme A, which helps our body’s enzymes build and break down fatty acids for energy.

It also helps our cells generate

acyl

carrier proteins, helping to produce necessary fats. The brain is primarily fat, so pantothenic acid is among the most important vitamins in supporting brain health.

coenzyme [koʊˈɛnˌzaɪm] n.辅酶acyl [ˈæsɪl] n.酰基



图源:视觉中国

▍预防疾病维生素B6,也被称作吡哆醇,以能够预防疾病的作用著称。适当水平的维生素B6能降低许多癌症的风险。此外,维生素B6有利于体内许多提高免疫功能和保持大脑健康的化学反应。

Vitamin B6, or pyridoxine, is notable for its role in disease prevention because proper levels of this vitamin is associated with lower risk of a number of cancers. Additionally, pyridoxine helps many chemical reactions in the body that support immune function and brain health.



图源:视觉中国

▍保持功能平衡

维生素B9也被称作叶酸,是一种流行的补充物质,也是保持大脑和神经系统健康、优化神经递质功能和调节心理健康平衡的重要维生素。它还有助于促进细胞排毒。

Vitamin B9, or folate, is a popular supplement and a key vitamin for supporting brain and neurological health, optimal neurotransmitter function, and balanced psychological health. Another benefit is that it helps encourage cellular detoxification.



图源:视觉中国

▍保护心脏

维生素B12,又称钴胺素,是合成红细胞和DNA以及保证神经系统发育和功能的必需维生素。

维生素B12还会促进高半胱氨酸的分解,这种蛋白质会对心血管的健康产生负面影响,过量时甚至会导致痴呆。

Vitamin B12, or cobalamin, is an essential vitamin for forming red blood cells and DNA, and supporting the development and function of the nervous system.

B12 also supports the breakdown of homocysteine, a protein that can negatively impact cardiovascular health and lead to dementia when in excess.

homocysteine [ˌhəʊməʊˈsɪstiːn] n.高半胱氨酸cardiovascular [ˌkɑrdiˌoʊˈvæskjələr] adj.心血管的



图源:视觉中国

富含维生素B的食物

如何让大脑保持年轻又健康?Uma Naidoo博士分享了自己的“护脑秘籍”。

❶ 一个鸡蛋含有的维生素B7为每日推荐量的三分之一,同时还含有少量其他的B族维生素。酸奶富含维生素B2和维生素B12,且含有天然益生菌,有助于肠道和心理健康。
One egg contains a third of the recommended daily value of vitamin B7, while also containing small amounts of many of the other B vitamins.

Yogurt is high in both vitamin B2 and vitamin B12, as well as in natural probiotics, which support both gut health and mental health.probiotic [ˌprəʊbaɪˈɒtɪk] n.益生菌



黑豆、鹰嘴豆、毛豆和扁豆等豆类都有助于缓解情绪、保护大脑健康。这些豆类是获取维生素B9的绝佳食物,还含有少量的维生素B1、B2、B3、B5和B6。

Legumes such as black beans, chickpeas, edamame and lentils all help to boost your mood and brain health. They are an excellent source of vitamin B9, and include small amounts of vitamin B1, vitamin B2, vitamin B3, vitamin B5 and vitamin B6.legume [lɪˈgjum] n.豆类edamame [ˌɛdəˈmɑːmeɪ ] n.毛豆lentil [ˈlɛntl‍] n.扁豆

❸ 三文鱼富含所有的B族维生素,尤其是维生素B2、B3、B6和B12。

Salmon is naturally rich in all of the B vitamins, especially vitamin B2, vitamin B3, vitamin B6 and vitamin B12.



❹ 葵花籽是获取维生素B5最好的植物来源之一,你可以从约28克的种子中获得每日所需维生素的20%。菠菜、唐莴苣和卷心菜等绿色蔬菜都是富含维生素B9的食物。首要推荐给想要改善低落情绪的群体。

Sunflower seeds are one of the best plant sources of vitamin B5. You can get 20% of the recommended daily value of this vitamin from just one ounce of seeds!

Leafy greens such as spinach, Swiss chard and cabbage are a great source of vitamin B9. This is the first food I suggest to patients who want to boost low mood.

spinach [ˈspɪnɪtʃ] n. 菠菜Swiss chard 唐莴苣

希望大家都健康饮食,保持大脑年轻哦!


最新评论

快速回复 返回顶部 返回列表