Do you think your diet is the most appropriate for  maintaining an active and healthy brain ? The truth is, you can never really be sure. Sometimes it is easy to make mistakes in choosing your eating habits, and the moment you least expect it, you have to pay the price for it.

Active brain

Poor blood circulation resulting in blood clots or atherosclerosis is definitely a factor to consider. In today’s article we will talk about this topic and tell you about how to keep your  brain active and fresh  by choosing a right diet with the right nutrients  for all parts of your brain’s cortex. Do you want to miss this opportunity? 

The best nutrients for your brain

1. Magnesium

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

Magnesium is therefore an essential element in maintaining an active and healthy brain, so it is a good idea to get between 300 to 350 milligrams of this mineral every day.  As you know, you can always supplement up after any deficit by taking supplements sold at pharmacies. But below we will list the different food options that can also help you achieve this important nutrient:

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

Carbohydrates

Carbohydrates are essential for giving your body energy.  But we have previously emphasized the importance of choosing healthier carbohydrates – that is, those without added fat and sugar. Otherwise, your choices can easily do you more harm than good.

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

What are the healthiest carbohydrates you can choose?

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

Phosphorus

Phosphorus is very important when it comes to maintaining an active and healthy brain. Thanks to this mineral, your cell membranes and neurons remain strong and resistant, it improves memory function and synaptic connections.  

The relationship between brain health and an appropriate amount of phosphorus is supported by a large amount of research and science. 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 phosphorus intake?

• Cheese
• Sardines and seafood
• Dark chocolate
• Greek sugar-free yogurt
• Egg
• Meat and poultry

Vitamins B6 and B12

Did you know that there are two very important vitamins when it comes to maintaining an active and healthy brain? These are B6 and B12 vitamins. They help your brain properly properly form dopamine, serotonin and adrenaline. They also make it possible to metabolize proteins, improve blood flow in the brain and strengthen memory.

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

• Pistachios
• Bananas
• Yolk
• Nuts

• Seafood
• Veal and lamb
• Trout, tuna and sardines
• Yogurt

5. Zinc

Zinc is an important mineral for your overall health – not just your brain. It helps care for the skin, promotes wound healing, fights cancer, and even protects you from colds because it promotes the body’s natural immune system.

You will probably be interested in finding out that zinc is an essential element of memory function and cognitive stability. For example, people who suffer from a deficiency of this mineral often suffer from epilepsy. For these reasons, it is important to always consume sufficient amounts of zinc in your diet. Thanks to it, you will improve the brain’s hippocampus function, improve memory and learning. It’s worth keeping in mind.

Where can you find large amounts of zinc?

• Oyster
• Crabs
• Peanuts
• Dark chocolate
• Pumpkin seeds
• Sesame seeds
• Wheat germ
• Lamb

In conclusion, we would like to remind you that in order to maintain an active and healthy brain, in addition to all these nutrients, it requires that you keep your mind going, do things, ignite your curiosity and live 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. 

Keep an eye on your stress level and do not forget to add the above foods to your diet.