What do you know about vitamin B12? It's a key vitamin for our well being and our health. Here is some expert advice on how to avoid any deficiency.
What to eat to boost your brain?
The brain is the most complex organ in the human body. In order to perform all its functions, it needs to be well supplied.
Some foods have the ability to boost cognitive and learning performance through their nutritional richness.
So how do you adapt your diet to maximize your intellectual abilities?
Eating foods rich in omega 3
Omega 3s are essential fatty acids from the polyunsaturated family, like omega 6s.
They play a crucial role because the membranes of your body are composed of these omega 3s.
The role of omega 3s
Omega 3s play a key role in membrane fluidity. They stabilize the membranes of your neurons and ensure the proper functioning of vital mechanisms such as the entry and exit of certain ions into cells (in other words, the reactions that make your brain work).
Many studies have shown that a diet low in omega 3 leads to faster brain aging. The consequences of such a deficiency can be many: loss of memory, loss of intellectual capacity, depression or bipolar disorder.
Foods rich in omega 3
There are 3 main types of omega 3: alpha-linolenic acid, eicosapentaenoic acid and docosahexaenoic acid (DHA). It is the latter that is mainly present in the membranes of the brain.
This DHA is naturally found in fatty fish such as salmon, herring, mackerel or sardines.
Choose foods with a low glycemic index
The brain is a gluco-dependent organ, meaning its main energy source is glucose. It consumes an average of 130g per day to operate.
To stay focused throughout the day, your brain needs a constant supply of energy. This will be the case if you eat foods with a low glycemic index.
The low glycemic index will allow a gradual release of glucose into the blood and therefore provide you with energy more slowly and gradually.
At Feed., all of our meals have a low glycemic index.
Fill up on vitamins, minerals and antioxidants
Fruits and vegetables, rich in vitamins and minerals, are your best friends for good health.
These vitamins play an essential role in the transmission of nerve impulses, the constitution of membranes and the use of glucose by your body.
This vitamin allows the transmission of nerve impulses. This is why a vitamin B1 deficiency can lead to memory and sleep disorders as well as great fatigue.
Vitamins B3 and B6
Vitamin B3 has beneficial effects on mood and memory because it is involved in the synthesis of neurotransmitters that allow the transmission of nerve impulses, just like vitamin B6.
Vitamins B9 and B12
They participate in the synthesis of methionine, an amino acid that synthesizes many neurotransmitters such as dopamine, serotonin and adrenaline.
In addition, vitamin B12 is involved in the formation of nerve cells and the integrity of the myelin sheath that protects nerve fibre.
Foods rich in B-group vitamins
B-group vitamins are found mainly in legumes, whole grains, green vegetables, brewer’s yeast and animal products such as offal, fish or poultry.
Especially useful for the elderly, vitamin E helps prevent cognitive decline. It is also a powerful antioxidant that helps protect neurons.
It is found in nuts and almonds but also avocado or olive and rapeseed oils.
Calcium plays a metabolic role in nerve cells. It allows the release and exchange of neurotransmitters between the cells of the body, which will lead to a multitude of reactions in your body.
The brain uses a lot of energy during the day. This activity necessarily leads to the production of waste and in particular free radicals. The latter are very aggressive and can destroy certain structures such as DNA. They cause a lot of cellular damage to the brain, reducing your cognitive and memory abilities.
The role of antioxidants is to neutralize these free radicals and make them harmless.
Fruits and vegetables contain pigments with antioxidant properties such as carotenoids, chlorophyll or anthocyanins for example.