5 Essential Nutrients For The Brain

Do you think that your current diet is rich in essential nutrients for the brain ? The truth is, you can never be sure. It often happens that you eat something unhealthy, and the negative consequences appear when you least expect it.

Poor circulation, which leads to blood clots and hardening of the arteries, is certainly a factor worth considering.

In today’s article we will show  you how you can keep your brain active and healthy with the help of a proper diet, rich in essential nutrients needed for the entire cerebral cortex.

Essential nutrients for the brain

1. Magnesium

This is not the first time we have talked to you about the many benefits of magnesium. This essential mineral supports the body’s metabolic processes and mediates the production of neurotransmitters and neuromodulators, which help the brain to transmit nerve impulses.

Magnesium is on the list of essential nutrients for the brain. The recommended daily dose is 300-350 mg.

If you have a magnesium deficiency, pharmacies offer a wide range of supplements. But it doesn’t hurt to consider the following foods that contain this essential nutrient:

• ALMOND
• Sesame seeds
• Whole grains
• Cocoa
• Soy beans
• Brown rice
• Spinach
• Chickpeas
• Parsley

2. Carbohydrates

Carbohydrates are an essential source of energy for the body. But, as I told you before, it is important to eat healthy carbohydrates (without the addition of fat and sugar). Otherwise, you risk doing more harm than good.

In addition to the energy that this nutrient provides,  carbohydrates help regulate many brain processes.  

In addition, carbohydrates stimulate the body’s insulin production, helping to synthesize amino acids such as tryptophan, an essential element for relaxation and reducing stress levels. Stress is, as you well know, one of the biggest enemies of brain health.

What are the healthiest sources of carbohydrates you can consume?

• Oat
• Whole grains
• Beans
• Buckwheat
• Olive oil
• green peas

3. Phosphorus

Phosphorus is a very important nutrient that you must consume if you want to have an active and healthy brain. Thanks to this mineral, cell membranes and neurons will become strong and resilient, which will improve your memory and synaptic connections.

The relationship between brain health and maintaining an adequate level of phosphorus in the body has been demonstrated by a large number of scientific researches.

According to several studies, phosphorus plays an important role in the production of myelin and in the achievement of certain fundamental cognitive functions.

What foods can help you increase your daily phosphorus intake?

• Cheese
• Sardines and crustaceans
• Black chocolate
• Greek yogurt (no sugar)
• Eggs
• Bird meat

4. Vitamins B6 and B12

Vitamins B6 and B12 are essential nutrients for the brain. Among other things, they help the brain metabolize proteins and properly synthesize dopamine, serotonin and epinephrine, improve cerebral blood flow and strengthen memory.

What are foods rich in vitamins B6 and B12?

• Pistachio
• bananas
• Egg yolk
• NUTS
• shellfish
• Veal and lamb
• Trout, tuna and sardines
• Yogurt

5. Zinc

Zinc is an important mineral for health. This nutrient is essential in skin care and wound healing, fights cancer and, thanks to the fact that it strengthens the immune system, can protect you from colds and flu.

Zinc is an essential element for memory and maintaining cognitive abilities. For example, people with zinc deficiency often suffer from epilepsy.

For this reason, it is very important to benefit from the recommended daily dose of zinc. Thus, you will improve your hippocampal activity, memory and learning ability.

What natural sources of zinc do you have?

• Oysters
• Catch cold
• peanuts
• Black chocolate
• Pumpkin seeds
• Sesame seeds
• Wheat germ
• Lamb

In conclusion, we want to remind you that in addition to satisfying the daily need for nutrients, you will have to occupy your mind, do things that arouse your curiosity and adopt a proper lifestyle if you want to have an active and healthy brain. .

Try to learn something new every day, improve your relationships with those around you and never lose your optimism and zest for life. Don’t let stress bring you down and don’t forget to include the foods I presented above in your daily diet.