We often think of undernutrition as a lean silhouette or an empty belly. But there is a much more sneaky shape of deficiency: the one that directly affects our brain. And there, surprise, eight out of ten people are concerned, according to estimates relayed in particular by ANSES (National Agency for Food Safety).
We eat, yes, but bad. And our gray matter sort.
A full plate, but an empty brain?
Our modern society is full of ultra-transformed foods, rich in calories, low in nutrients. Result: our brain is undernourished, even if our stomach is full.
Dr. Guillaume Fonde, psychiatrist and researcher in psycho-nutrition, sounds the alarm. According to him, “The majority of people with depressive disorders have an essential micronutrient deficiency, including vitamin D.”
And this is not an isolated case. Several French and international studies confirm this. An unbalanced diet alters the production of neurotransmitters, these little chemical messengers who regulate our emotions, our attention and even our memory.
Brainwriting: symptoms that do not deceive
Unlike conventional undernutrition, that of the brain is not seen. But it feels.
These signs can be linked to an omega-3 deficit, iron, vitamins B, D, C or even magnesium, all essential for good brain functioning.
Why 80 % of people have a horny brain?
A too modern lifestyle that plays against us
It is a figure that is cold in the back: 8 out of 10 people would have a brain lacking nutrients. This figure is based on a compilation of data from ANSES, INSERM and studies conducted on nutrition and mental health in France.
How did we get there?
Essential nutrients for a brain in great shape
Brain undernutrition is not inevitable. But some nutritional allies are to be put on your plate:
- Omega-3 DHA: They boost memory, attention and mood. These omega are in fatty fish (salmon, sardine, mackerel), but also in certain oils (linen, rapeseed, nuts).
- Vitamin D: essential to the nervous system, it is also linked to the prevention of depression. It is synthesized with exposure to the sun, but in winter or in case of deficiency, supplementation can be recommended.
- Vitamins B (B6, B9, B12): they participate in the production of dopamine and serotonin, the hormones of happiness. Present in eggs, legumes, dairy products and green vegetables.
- Magnesium: natural anti-stress, it promotes brain relaxation. Present in oilseeds (almonds, nuts), dark chocolate, seafood and whole grains.
- Antioxidants: They protect neurons from oxidative stress. They are found in red fruits, green tea, turmeric or colorful vegetables.
What if it all started on the plate?
The latest neur-nutrition research confirms that food directly influences our mental health. A study published in The Lancet Psychiatry (2015) believes that psychiatric disorders may be prevented, in part, by better food. So no, eating healthy will not solve all mental health problems. But this remains an essential base.
And, to say that 80 % of people have a undernutri brain is not an exaggeration. It is a measured reality, documented, and above all, reversible.
NAMELY
According to an ANSES study, almost 80 % of the weight loss regimes observed in adult women induce iron deficiency. However, this mineral is essential for our brain to work at full speed: it transports oxygen and helps make neurotransmitters. Without him, hello fatigue, memory holes and morale at half mast …
