5 Nutrients to Keep Your Brain Active and Healthy

· December 8, 2015
Foods that are rich in phosphorous, such as dark chocolate, are critical to keeping your brain active and healthy. They also help your neurons remain strong, improving your memory.

Do you think your diet is the most appropriate one for maintaining an active and healthy brain? The truth is that you can never really be sure. Sometimes it’s easy to make mistakes in choosing your eating habits, and at the moment when you least expect it they exact their toll.

Poor circulation that results in blood clots or hardening of the arteries are certainly one factor to consider. In today’s article we want to talk about this subject and tell you how to keep your brain active and healthy by choosing a proper diet with the right nutrients for all parts of your cerebral cortex. Would you miss out on this opportunity?

The best nutrients for your brain

1. Magnesium

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We’ve talked a lot about the many benefits of magnesium on this blog. It’s an essential mineral that promotes many of the body’s metabolic processes, and mediates the production of neurotransmitters and neuromodulators, which in turn help the brain send nerve impulses.

Magnesium is therefore an essential component for maintaining an active and healthy brain, so it’s a good idea to get between 300 to 350 milligrams of this mineral every day. As you know, you can always make up for any deficit by taking supplements sold in pharmacies. But below we’ll list the various food options that can also help you obtain this essential nutrient:

  • Almonds
  • Sesame seeds
  • Whole grains
  • Cocoa
  • Soybeans
  • Brown rice
  • Spinach
  • Chickpeas
  • Parsley

2. Carbohydrates

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Carbohydrates are essential for giving your body energy. But we’ve stressed before the importance of choosing healthier carbohydrates – that is, the ones without added fats and sugars. Otherwise, your choices could easily cause you more harm than benefit.

Your brain needs these elements to regulate many of its basic processes, in addition to providing energy stores. It’s interesting to note that because carbohydrates stimulate the body’s production of insulin, helping to produce amino acids like tryptophan, they can be essential for relaxation and the reduction of stress levels. And as you know, stress is one of the worst enemies for maintaining an active and healthy brain.

What are the healthiest carbohydrates you can choose?

  • Oats
  • Whole grains
  • Beans
  • Buckwheat
  • Olive oil
  • Peas

3. Phosphorus

4 eggs
Phosphorus is very important when it comes to maintaining an active and healthy brain. Thanks to this mineral, your cellular membranes and neurons stay strong and resilient, which improves memory function and synaptic connections.

The relationship between brain health and getting adequate levels of phosphorus is supported by a large body of science and research. Numerous studies have revealed the importance of this mineral for the production of myelin and many of your basic cognitive functions.

What foods help you increase your intake of phosphorus?

  • Cheese
  • Sardines and shellfish
  • Dark chocolate
  • Greek yogurt, sugar free
  • Eggs
  • Meat and poultry

4. Vitamins B6 and B12

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Did you know that there are two very important vitamins when it comes to maintaining an active and healthy brain? Those are vitamins B6 and B12. They help your brain properly synthesize dopamine, serotonin, and epinephrine. They also allow it to metabolize proteins, improve cerebral blood flow, and strengthen memory function.

Want to find out what foods are rich in vitamins B6 and B12?

  • Pistachios
  • Bananas
  • Egg yolk
  • Nuts
  • Shellfish
  • Veal and lamb
  • Trout, tuna, and sardines
  • Yogurt

5. Zinc

6 pumpkin seedsZinc is an important mineral for your overall health – not just your brain. It helps care for the skin, promotes the healing of wounds, fights cancer, and even protects you from colds because it promotes the body’s natural immunity.

You’ll be interested to find out that zinc is an essential element for memory function and cognitive stability. People who suffer a deficiency of this mineral, for example, often suffer from epilepsy. For these reasons, it’s important to always include adequate amounts of zinc in your diet. Thanks to it, you’ll improve the brain’s hippocampal function, enhancing memory and learning. It’s worth remembering.

Where can you find high levels of zinc?

  • Oysters
  • Crab
  • Peanuts
  • Dark chocolate
  • Pumpkin seeds
  • Sesame seeds
  • Wheat germ
  • Lamb

In conclusion, we want to remind you that in addition to all these nutrients, maintaining an active and healthy brain requires keeping your mind busy, doing things that spark your curiosity, and leading a healthy physical life. Try to learn something new every day, strengthen your relationships with those around you, and always maintain your optimism and enthusiasm.

Watch your stress levels, and don’t forget to add the above foods to your diet.