Dopamine which promotes motivation, norepinephrine for self-esteem and serotonin for serenity. These three neurotransmitters are in some way guarantors of our good mental health. A good diet promotes their production.
Magnesium
This is truly a vicious circle: in the presence of stress, particularly chronic stress, magnesium, under the effect of cortisol, tends to be eliminated through urine.
The problem also being that a lack of magnesium can result in psychological disorders: stress, nervousness, anxiety or even depression, with also a potential impact on the quality of sleep.
This is why it is important to stock up on magnesium! You will find it in good quantities in fruits (bananas, etc.), fresh and dried fruits (apricots, grapes, figs, etc.), oilseeds (almonds, walnuts, hazelnuts, etc.) and even dark chocolate.
B vitamins
Vitamins B1, B6, B9 and B12 participate in the synthesis of neurotransmitters: the famous dopamine, norepinephrine and serotonin. So on the menu: green leafy vegetables (chard, spinach, etc.), dried vegetables (lentils, chickpeas, etc.), seafood, liver and wheat germ, which you can add to your salads.
The iron
It is necessary for the transport and use of oxygen by the blood to the cells. As a result, it constitutes a valuable supplier of energy to our body and thus an ally against fatigue, including mental fatigue.
This trace element is of course found in meats, especially red meats, but also in eggs, dairy products, lentils and dried vegetables.
Selenium
This nutrient is characterized by its anti-oxidant properties. It therefore tends to protect our cells against the attacks and tensions inflicted on our body every day (pollution, unbalanced diet, sun exposure, etc.).
As such, it helps fight against the aging of our cells, including those of our brain. So turn to the ocean and focus on fish, shellfish and crustaceans.
In particular cuttlefish, octopus, anchovy, herring, sardines, mackerel, tuna, salmon and oysters.
Sources: Anses. Nutritional references for vitamins and minerals. April 2021 – Echoes of micronutrition n°50. IEDM 6 The secrets of micronutrition. Dr Bertrand Guérineau. Albin Michel Editor.
