Micronutrients for the brain: vitamins and minerals for mental well-being

We know how much what we eat affects our body. But how much do we think about feeding our brain? Micronutrients as vitamins, Minerals and trace elements are essential for proper functioning of the nervous system. Neglecting them can result in tiredness difficulty concentrating, reduced short-term memory and mood changes, as evidenced by several Research. Let's find out why micronutrients for the brain are real and own allies for mental well-being.

What are micronutrients and why are they important for the brain 

Micronutrients are essential substances that our body needs in small quantities, but which play roles fundamental in many biological functions. At the brain level, contribute to:

• Transmitting signals correctly nervous.
• Ensuring energy metabolism of the brain.
• Protecting neurons oxidative stress.
• Promote the synthesis of neurotransmitters such as dopamine and serotonin.

In short, to eat well and eat healthy, it is useful put the food on the plate which stimulate cognitive functions because they contain nutrients Targeted.

Main micronutrients for the brain and Where to find them

An adequate intake of vitamins and minerals, therefore, improves focus, learning ability and mood stability, making the more efficient and resilient brain. But what are the micronutrients for the brain most useful and in which foods can we find them? Here's an overview:

• Group B (B1, B6, B9, B12): fundamental for the production of energy and neurotransmitters. They are located in whole grains, legumes, eggs, leafy greens and meat.
• Vitamin D: contributes to mood well-being and receptor function Brain. It is obtained through sun exposure, is found in fatty fish and in the egg yolk.
• Magnesium: acts on the nervous system by reducing neuronal hyperactivity, useful for fight anxiety and insomnia. Present in dried fruit, bitter cocoa, cereals whole wheat and green vegetables.
• Zinc: involved in cognitive processes and brain plasticity. Sources main ones: meat, pumpkin seeds, legumes.
• Iron: essential for cerebral oxygenation. It is found in red meat, legumes, spinach and dried fruit.
• Omega-3: fats essential for the structure of neurons and cognitive function. Rich of omega-3 are oily fish, walnuts, flaxseed and algae.

How to integrate vitamins and minerals into the Daily life

Are you wondering if complicated diets or Impossible plans? None of this, just small tricks to make a difference. A few tips:

• variety First of all,. Alternate cereals, proteins, fruit and vegetables.
• Snacks healthy. Walnuts, almonds or fresh fruit instead of snacks ultra-processed.
• Reduce sugars and alcohol, which can hinder nutrient absorption.
• Monitor your needs in moments of stress intense or prolonged mental loads.

Micronutrients for the brain are much more than a nutritional detail: they are the basis for living better and facing challenges with the necessary mental energy. When feeding alone does not because caught up in a thousand commitments, deadlines and intense days, it can be An ally is useful: buy Here is the functional drink for concentration for recharge your mind whenever you want.