Our brain does its job if it is well fed. The content of our plate depends on whether it performs better.
“Pregnancy and breastfeeding are essential times for the brain. Care should be taken to feed the future mother at least six months before conception, says Dr. Jean-Marie Bourre. The brain will draw during its construction in the reserves formed by the adipose tissue of the mother. A construction which continues during the two years following the birth, with the organization of the circuits of the neurons, and continues until 20 years with their development . “
The right nutritional choices
The brain needs a balanced diet to function. Essentially, the diet consists of macro-nutrients, proteins, carbohydrates and fats, but also vitamins, minerals and fatty acids, from the micronutrient family. “A well-chosen diet, which combines a variety of foods eaten with pleasure, is the best service we can do to our brains,” says Dr. Bourre. Slow sugars at breakfast The brain monopolizes 20% of the sugar consumed by the whole organism. Absorbing slow sugars in the morning (whole grain bread and cereals) helps improve the speed of information processing and memorization for the day. At dinner, pasta, rice or even lentils, peas or dry beans provide the fuel necessary for the brain, which stores and stores the information of the day during the night.
Protein at each meal, plant or animal, are not stored by the body. We must therefore absorb it regularly, especially those containing quality amino acids that permanently repair and build our brain cells. Eggs, beef, peas, dry beans, lentils and soy, tuna, dairy products, especially cooked cheeses, are preferred. Protein requirements are around 70 g per day in an adult (more in children or pregnant women). Forcing proteins before an intellectual test helps activate substances such as dopamine and norepinephrine, which alert mental functions. Favor polyunsaturated fatty acids (omega-6 and omega-3) They are essential to our neurons, participating in the construction of their membranes. An omega-3 deficiency could be the cause of depression or hyperactivity, and disrupt learning. They are found in nut, rapeseed and wheat germ oils or mixtures of several oils sold commercially.
Fish and seafood reduce the risk of dementia, such as Alzheimer’s, by promoting better renewal of nerve cells. Prefer mackerel, herring, salmon, sardines, preferably steamed or poached. Each vitamin has its field of action Vitamins participate in the proper functioning of our gray matter.
The brain, which gets its energy from glucose, needs this vitamin to process it. It is found in whole grains, meats, especially pork, liver, eggs, peas and dried beans.
It influences mood and promotes memory. Salmon, ham, liver, lentils and white beans are rich.
Vitamin B9 (folic acid)
It prevents memory loss. Consume cabbage, asparagus, watercress, leeks, corn, almonds, liver and eggs regularly.
It is present in meat, eggs, crustaceans, fish, dairy products. B12 deficiency is the cause of neurological and mental disorders.
Invigorating and anti-stress, it has its part in the communication between neurons. Blackcurrants, kiwis, citrus fruits, watercress, cabbage and liver are richly endowed with it.
It has an antioxidant effect on neurons. It is present in wheat germ, corn and soybean oils, salads, cabbage, spinach, hazelnuts and eggs. The virtues of minerals Trace elements also play an essential role.
Present in red meats, parsley, cocoa, dried fruits, it promotes good oxygenation of the brain and supports memory and learning in children.
It has the same virtues as iron. It is found in chocolate, dried fruits, and in certain mineral waters (Hepar).
Zinc deficiency, which is common from the age of 60, disrupts the absorption of oxygen by the brain. Oysters, Beaufort, Comté, Maroilles cheese and meat are recommended.
It protects against brain aging. It is found in meats, eggs, and especially in porcini mushrooms and Brazil nuts. Nutritional supplements “All the components of the diet meet specific needs. For agitated children who show difficulty concentrating, magnesium, combined with silica, has a positive effect.
Beyond the optimal dose, the effects become negative, even dangerous. Too much iron is very harmful to the liver, “says Katy Bonan, medical nutritionist. The nutritionist advises to make cures on short periods and never to exceed the recommended doses… To associate without precaution two substances can prove counterproductive.
Better to seek advice from your doctor and, for those who take nutritional supplements, check that two different products taken simultaneously do not contain the same substance causing an overdose.