5 Essential Nutrients To Keep Your Brain Active And Healthy
Foods high in phosphorus, such as dark chocolate, are essential for keeping the brain active and healthy. They are also ideal for maintaining strong neurons, which improves memory.
Do you think your diet is the most appropriate for maintaining an active and healthy brain?
In fact, we are never sure. Sometimes we make mistakes in our eating habits and, at the least expected time, we suffer the consequences.
Poor circulation, which gives rise to a thrombus or hardening of our arteries, is certainly a factor that we must take into account.
So, below, we’ll explain how to maintain an active and healthy brain through a healthy menu where the right nutrients will immediately activate all areas of your cerebral cortex. Do not miss anything !
The best nutrients for your brain
1. Magnesium
We have told you many times before about the great benefits of magnesium.
It is essential for supporting many of our metabolic processes. It is also involved in the production of neurotransmitters and neuromodulators, which help nerve impulses in the brain.
Magnesium is therefore essential for maintaining an active and healthy brain. We therefore recommend consuming an amount of this mineral between 300 and 350 milligrams each day.
There is also always the possibility of covering its deficit by supplements sold in pharmacies.
However, we will detail a list of the different foods that can also help you get this essential nutrient:
- The almonds.
- Sesame.
- Whole grains.
- Cocoa.
- Soybeans.
- Brown rice.
- Spinach.
- Chickpeas.
- Parsley.
2. Carbohydrates
Carbohydrates are essential for obtaining energy.
However, the importance of consuming healthy carbohydrates should be emphasized . In other words, those which contain neither fat nor sugar. Otherwise, they could cause us more problems than benefits.
The brain needs these elements to regulate many basic processes in addition to obtaining energy.
It is also interesting to know that thanks to carbohydrates, we stimulate the production of insulin. This therefore helps us to produce amino acids such as tryptophan, which are essential for relaxation and reducing stress levels. The latter is indeed one of the worst enemies to maintain an active and healthy brain.
What are the healthy carbohydrates that we need to eat?
- Oats.
- Whole grains.
- Legumes.
- Buckwheat.
- Olive oil.
- The peas.
3. Phosphorus
Phosphorus is very important for maintaining a healthy and active brain.
It allows our cell membranes and neurons to remain strong and resilient, which promotes memory and a better synaptic connection.
There is great medical and scientific support for the relationship between brain health and adequate levels of phosphorus.
Numerous studies have indeed revealed the importance of this mineral for the production of myelin and for improving many of our basic cognitive processes.
What foods can increase our phosphorus level?
- Mature cheeses.
- Sardines and shellfish.
- Dark chocolate.
- Greek yogurt without sugar.
- Eggs.
- Meat and poultry.
4. Vitamins B6 and B12
The two very important vitamins for maintaining a healthy and active brain are vitamins B6 and B2.
Thanks to them we correctly synthesize dopamine, serotonin and adrenaline, we metabolize proteins, we improve cerebral blood circulation and promote our memory.
Foods rich in vitamin B6 and B12 are:
- Pistachios.
- Bananas.
- The egg yolk.
- Nuts.
- Seafood.
- The veal and the lamb.
- Trout, tuna and sardines.
- Yoghurts.
5. Zinc
Zinc is an important mineral for our overall health. It takes care of our skin, promotes wound healing, fights cancer and can even cure our colds, because it promotes the natural immunity of our body.
You might be interested to know that zinc is an essential nutrient for memory and cognitive stability.
People who, for example, have a very low level of this mineral, often suffer from epileptic attacks. It is therefore important to always take care of our diet.
Zinc improves neuronal communication with the hippocampus by stimulating our memory and learning.
What foods contain a good level of zinc?
- Oysters.
- Crabs.
- The peanuts.
- Dark chocolate.
- Pumpkin seeds.
- Sesame seeds.
- Wheat germ.
- The lamb.
In addition to all these nutrients, to maintain an active and healthy brain, it is vital to develop your curiosity, to have healthy and active lifestyles, to learn something new every day, to strengthen your relationships. social and always have optimism and hope.
Watch your stress levels and don’t forget to include these foods in your diet.
