Great for Your Brain
Giving your brain a workout doesn’t happen by itself! A combination of various substances in the brain ensures that this complex organ can function optimally. Oxygen is, of course, indispensable, but nutrients like glucose and messenger substances such as neurotransmitters are also essential. This is just a small selection from a wide range of substances needed for all processes to run smoothly. Besides glucose, there are several other nutrients that contribute to brain function. We’ll tell you exactly which ones here!
Magnesium for Your Brain
Magnesium is not only good for your mental balance but also for your memory, concentration, and learning ability. Additionally, this mineral contributes to brain and nerve functions involved in your reasoning ability. But how does this important mineral enter your body? Minerals (micronutrients) like magnesium are found in the soil. Plants absorb the minerals from the soil as they grow, and when we eat the edible parts of a plant (vegetables and fruit), we ingest these minerals. It is, of course, important that the soil is rich in these micronutrients to enrich vegetables and fruit with them. Unfortunately, this has been problematic in recent years. The soil is depleted due to poor farming techniques, such as using the same piece of land repeatedly, preventing the soil from recovering, or always growing the same crop, which depletes the same nutrients from the soil. As a result, the amount of magnesium in our food has decreased in recent decades. And that’s a shame because magnesium is crucial for around 300 processes in your body, including the proper functioning of your brain. The recommended intake for magnesium is 375 mg per day.
Omega 3 Fatty Acid DHA
Another nutrient “great for your brain” is the omega 3 fatty acid DHA. DHA is an important building block of the brain and thus helps to ensure the brain functions well, with a daily intake of at least 250 mg DHA. In theory, your body can produce DHA itself from the essential Omega 3 fatty acid ALA, but this conversion is unfortunately not optimal in practice. Several reasons can cause this, such as:
- the absence of important nutrients needed for the conversion
- foods like caffeine, alcohol, and unhealthy fats that negatively affect an important enzyme involved in DHA production
- factors such as heredity, gender, and age
The advice is to consume 250 mg DHA daily. It’s super important to ensure you eat enough foods rich in this omega 3 fatty acid, such as oily fish, shellfish, and seaweed products.
Vitamin C
A vitamin primarily known for its positive influence on the immune system but capable of so much more than just that. Vitamin C is also involved in the operation and psychological functioning of the brain. It contributes to a clear mind and a good mood. Like magnesium, it is also beneficial for learning ability, concentration, and memory. An optimal daily amount of vitamin C is between 1 and 3 grams per day. If you want to get enough vitamin C from food, it’s important to eat at least 500 grams of vegetables and 2 pieces of fruit every day.
Of course, there are many other nutrients good for memory and thus "great for your brain," such as B vitamins, iron, iodine, and zinc. Therefore, it is super important to eat a varied diet every day. Combined with sufficient sleep, rest, and exercise, you ensure your brain remains happy and healthy!
Author: Noëlle van Seggelen
