The human brain is certainly small – it only represents 2% of our body mass – but it is greedy because it requires up to 20% of the energy from the food we eat! In fact, our diet has a significant impact on its functioning. Especially when we talk about a daily intake of moringa…
A balanced diet plays an essential role in maintaining effective cognitive functions. We can deduce that what is generally good for the body, is also good for the brain. However, this one has specific needs, which it may be interesting to know.
Slow sugars as fuel
The brain is particularly fond of sugars – it absorbs 40% of the body’s carbohydrate intake. If the quick sugars contained in treats, chocolate bars or honey can give it a fast boost in case of fatigue, they are nevertheless not highly recommended because their effect dulls quickly and they have a high addictive power – beware of nibbles!To fight the blows of pump (often noticeable in the middle of the morning or the afternoon, between two meals), the slow sugars are more effective and therefore to be preferred. Their low glycemic index and their more lasting action over time make them the perfect nutrients for the brain. Starchy foods (wholemeal bread, oatmeal, pasta, rice), fruits like bananas and certain legumes (lentils, white beans, chickpeas, etc.) are good sources of slow sugars.
Proteins for performance
They are found in meat, fish, eggs, legumes, dried fruits and dairy products. Proteins are essential for the neural network because they provide the twenty amino acids – eight of which can’t be manufactured by the human body – which are the basic essential material for the formation of brain cells. These real bricks activate the production of certain neurotransmitters, thus stimulating memory and concentration.
Good fats for morale
Did you know that apart from adipose tissue (fat), the brain is the richest part of lipids in the human body? In fact, myelin, the cell membrane which acts as a conductor of nervous electrical flows, is essentially composed of fatty substances. This time again, we must focus on quality: we therefore limit the absorption of “saturated” (cold meats, butter, cream) and “trans” (pastries, confectionery, industrial dishes …) fats in favor of unsaturated fatty acids as Omega 3, 6 and 9. Those ones also have a proven effect on the mind and act as true natural antidepressants. Oily fish (salmon, tuna, mackerel, sardines, etc.), vegetable oils, avocado, duck, among others, are some of the foods that contain them. Their high caloric content induces moderation in dosages and portions.
Vitamins and minerals against the effects of time
The antioxidants provided by vitamins, minerals and trace elements facilitate the elimination of waste responsible for cell aging. These wastes are called free radicals and their production can be enhanced by harmful factors such as pollution (mercury, aluminum, pesticides), alcohol, drugs or tobacco. Fruits and vegetables are excellent suppliers of antioxidants. With a special mention for apricot, banana, red fruits, avocado and green vegetables such as spinach and broccoli. Green vegetables also have appreciable iron content since it contributes to memory and concentration. Brain function is also boosted by trace elements like zinc, which promotes oxygenation and magnesium, a well-known relaxant. They are found in particular in dried and oleaginous fruits (nuts, hazelnuts, almonds…) or in oysters.
Moringa and brain
Considered to be the richest plant in the vegetal kingdom, moringa is obviously good for brain health, cognitive functions and emotional stability. First, its antioxidant power and its rich content of vitamins A, C and E combat cell degeneration, thus limiting the development of certain diseases such as Parkinson or Alzheimer’s. Then, because it contains all the eight essential amino acids (rare for a plant!), it allows the synthesis of neurotransmitters such as dopamine, serotonin, adrenaline, melatonin, and noradrenaline… All are chemical messengers of attention, mood, sleep, appetite, pleasure, etc. Finally, moringa is a precious supplier of zinc, an essential mineral that is very important for memory (but not only!) and which is not stored by the body.