Good for Your Brain
Engaging your brain doesn't happen on its own! A combination of different substances in the brain ensures that this complex organ can function optimally. Oxygen is, of course, essential, but so are nutrients like glucose and messenger substances such as neurotransmitters. This is just a small selection from a wide range of substances needed for all processes to run smoothly. In addition to glucose, there are several other nutrients that contribute to brain function. We'll tell you exactly which ones they are here!
Magnesium for Your Brain
Magnesium is not only beneficial for your mental balance but also for your memory, concentration, and learning ability. Additionally, this mineral contributes to brain and nerve functions involved in reasoning abilities. But how does this important mineral enter your body? Minerals (micronutrients) like magnesium are found in the soil. As plants grow, they absorb these minerals from the earth, and when we consume the edible parts of a plant (vegetables and fruits), we ingest these minerals. It is crucial that the soil is rich in these micronutrients to enrich vegetables and fruits with them. Unfortunately, this has been a problem in recent years. The soil has been depleted due to poor farming techniques, such as repeatedly using the same land, preventing soil recovery, or constantly cultivating the same crop, which depletes the same nutrients from the soil. As a result, the amount of magnesium in our food has decreased over the past few decades. This is unfortunate because magnesium is vital for about 300 processes in your body, including optimal brain function. The recommended intake for magnesium is 375 mg per day. You can obtain some from foods like leafy green vegetables, nuts, and seeds, but we recommend supplementing a healthy diet with an additional 250 mg of magnesium daily.
View our magnesium range here
Omega 3 Fatty Acid DHA
Another nutrient "good for your brain" is the omega 3 fatty acid DHA. DHA is an important building block of the brain and thus contributes to its optimal functioning. In theory, your body can produce DHA from the essential Omega 3 fatty acid ALA, but this conversion is often not efficient in practice. This can be due to various reasons, such as:
- the absence of essential 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 of DHA daily. It is crucial to ensure you eat enough foods rich in this omega 3 fatty acid, such as oily fish, shellfish, and seaweed products. By including seafood in your diet at least twice a week, you can make significant progress, but generally, people in the Netherlands fall short of this. Therefore, it is recommended to take additional omega 3 through supplements such as fish oil, cod liver oil, krill oil, or algae oil.
View our Omega 3 fatty acids range here
Vitamin C
A vitamin primarily known for its positive impact on the immune system but capable of much more. Vitamin C is also involved in the functioning and psychological processes of the brain. It contributes to a clear mind and a good mood. Like magnesium, it is beneficial for learning ability, concentration, and memory. The optimal daily amount of vitamin C is between 1 and 3 grams. To get enough vitamin C from food, it's important to eat at least 500 grams of vegetables and 2 pieces of fruit each day. If you can't manage this, we recommend choosing a vitamin C supplement.
View our vitamin C range here
Of course, there are many other nutrients "good for your brain," such as B vitamins, iron, iodine, and zinc. Therefore, it's crucial to maintain a varied diet every day. Combined with sufficient sleep, rest, and exercise, you can ensure that your brain remains happy and healthy!
Author: Noëlle van Seggelen
