Nutrients for good brain function: fish fatty acids EPA and DHA; minerals iodine, iron, copper, zinc, selenium and magnesium.
The right nutrients are crucial for our brains to function well. If we go back to our evolutionary roots in Africa, we see that the food in the land-water ecosystem in which we evolved was rich in brain-selective nutrients that were prerequisites for the growth of our brains. There are virtually no plants that do not provide enough calories and are a good source of DHA.
The fatty acids of fish
The polyunsaturated fatty acids EPA and DHA are naturally present in fish, crustaceans and shellfish as triglycerides and in kril as phospholipids. The advice is to eat fatty fish once a week, but if we consider that we have evolved in a land-water ecosystem, then it is obvious that eating marine fish and vegetables will not harm us. In this way, we ensure an adequate supply of building materials for the cells of our brain, 60% of which are made up of fat.
Minerals
Minerals are also important nutrients for our brain. The food of the land-water ecosystem provides exactly these minerals.
Iodine and iron
Iodine plays an important role in nerve function. Iodine and iron contribute to normal memory, normal concentration, normal intelligence and normal learning ability. In addition, iron and iodine also support energy levels. Adequate energy levels are a prerequisite for the proper functioning of brain metabolism. The best sources of iodine are fish, eggs and seafood.
Copper and zinc
Copper helps to ensure the proper functioning of the nervous system. Copper and zinc help protect cells, including brain cells, from oxidative damage. Zinc, like iodine and iron, contributes to normal memory function, normal concentration, normal intelligence and normal learning ability. Copper and zinc are found in significant amounts, especially in nuts and shellfish.
Selenium
Selenium is an antioxidant. Selenium, like copper and zinc, helps protect cells, including brain cells, from oxidative damage. Selenium helps protect the body's cells from external influences. The best sources of selenium are fish and shellfish.
Magnesium
Magnesium, like iodine, iron and copper, is important for the nervous system. In addition, magnesium contributes to brain and nerve functions involved in learning and normal psychological function. It is also good for mood, learning performance, concentration and memory and, like copper and iron, promotes energy metabolism in the body, including the brain. The main sources of magnesium are dark green leafy vegetables, apples, seeds, nuts, figs and lemons. It is also found in seafood.
Knowledge in practice
Which diet provides the best selective nutrients for the brain? Seafood seems to be the easiest source of all brain-related nutrients, and in addition to seafood, fish and eggs also provide a good base. Like seafood, nuts also provide plenty of iron, copper and zinc, as well as good fats and protein. In today's diet, therefore, a combination of nuts, eggs, fish and seafood in our diet is a wise choice to get enough brain-relevant nutrients. If necessary, the diet can be supplemented with specific food supplements.
Libertad Digital - 8 February 2021
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