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Le cerveau aime les omégas 3. Plus de la moitié de la masse du cerveau est constituée de lipides, dont 70% sont des acides gras, les omégas 3. Elles sont essentielles dans l’activité des neurones et jouent un rôle important pour la mémoire. Sardine, maquereau, saumon, mais aussi huile de colza ou de noix vous apportent des omégas 3. A intégrer à vos menus au moins 2 à 3 trois fois par semaine.
Les légumineuses
Le cerveau dépense beaucoup d’énergie pour fonctionner, il est un gros consommateur de sucre.
Mais hors de questions de le nourrir avec des sucres rapides ! On privilégie les sucres lents des légumineuses (lentilles, pois chiche…), et des céréales complètes.
Le chocolat
La cacao riche en flavonoïdes stimule le flux sanguin vers le cerveau et aide donc à stimuler les performances cognitives.
Les fruits rouges
Fraises, framboises, cassis… On fait le plein de fruits rouges pour faire une cure de vitamine C et de bêtacarotène un antioxydant qui s’attaque aux radicaux libres, ces substances toxiques qui endommagent nos cellules.
Les fruits de mer
Le cerveau combat l’anxiété, la fatigue et la nervosité avec les oligo-éléments . Pour en faire le plein, pensez aux fruits de mer qui apporteront aussi de la vitamine B12 et des protéines
Les abats
Notre cerveau est très gourmand en oxygène. Il consomme près de 20% de cette molécule. Mais pour apporter au cerveau cette ressource, notre corps a besoin de fer le fer qui favorise aussi une bonne mémoire et une bonne concentration. Si on en trouve dans les épinards, il est aussi très concentré dans les abats. Le foie a aussi l’avantage d’être riche en vitamines B qui améliorent la fonction cognitive.
On évite
Les graisses saturées sont les ennemis du cerveau. On les trouve surtout dans le beurre, la crème, la charcuterie, les fritures.
Pour protéger son cerveau, on limite donc sa consommation de mauvais gras. Mais pour vraiment prendre soin de son cerveau, on évite le tabac qui peut provoquer des carences en vitamine C, on réduit sa consommation d’alcool qui diminue l’absorption de la vitamine B (B9 et B6). Et on contrôle son stress qui entraîne un manque de magnésium. On n’oublie évidemment pas de stimuler intellectuellement son cerveau et lui faire prendre l’air en pratiquant des activités physiques excellentes pour le développement cognitif.
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