Una balanced diet it is important not only to improve physical appearance and sports performance but, above all, to ensure the proper functioning of our internal organs.
Perhaps not everyone knows that it is the brain the organ with the most high energy requirement. Therefore, ensure adequate doses of glucose (the main source of energy) is priority; a concept already well known to athletes.
However, there are others nutrients that exert a positive action on the brain and on the nervous system, increasing attention , concentration e improving memory. Some are already present in the food, while others must necessarily be integrated separately.
Let's get to know them better.
A "boost" for our brain thanks to the nootropic substances.
The American magazine "Nutrition” compiled a list of natural supplements more effective on the cognitive front, which should never be missing from our nutritional plan.
In technical jargon they are called nootropics, from the Greek noos (mind) and tropein (to oversee). These are:
Index
Acetyl-L-Carnitine
An amino acid derivative (lysine and methionine), present mainly in foods of animal origin (meat, milk and derivatives). It improves the supply of energy to nerve cells by supporting the brain when subjected to more intense efforts.
phosphatidylcholine
A phospholipid present in abundance in our body. It is mainly found in eggs, fish oil, lecithin soy, in peas and wheat. Protects against brain aging.
S-adenosyl Methionine (SAME)
A compound produced in the body by the union of the essential amino acid methionine with adenosine triphosphate (ATP).
It works closely with some B-complex vitamins in methylation reactions, which are important for brain chemistry and detoxification processes. SAME improves mood and cognitive abilities.
Omega 3 fatty acids (EPA - DHA)
Already known for their positive impact on heart health, they also play an important role in the cognitive sphere. In particular the DHA, the most represented long-chain fatty acid in the brain, promotes spatial memory and recovery of memories of the past.
Particularly rich in Omega 3 are the fatty fish such as salmon, herring, anchovies, swordfish and cod. They are also present in crustaceans and algae.
Ginkgo Biloba
A plant native to China that has been known for centuries for its many benefits. It has an antioxidant and anti-inflammatory action. Promotes circulation in the brain, with positive effects on memory and learning.
Vinpocetine
A derivative of vincamine, one of the main components of the Periwinkle plant.
This supplement is highly valued because it would seem to improve attention span and slow memory loss, associated with stress and aging.
Phosphatidylserine
It is the main phospholipid present in the brain and is synthesized by the body. It can also be obtained from food, where it is mainly contained in eggs, soy lecithin, white beans and various fish (mackerel, tuna, eel, herring).
The supplementary intake of phosphatidylserine would seem to improve memorization processes and slow down cognitive decline.