2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
We all know that some of the things that can help us achieve our ideal state are our food choices. A varied diet, rich in whole grains, plant proteins, healthy fats and fruits and vegetables, is the key to good health, as well as the secret to being able to take advantage of a constant source of energy.
In addition to nourishing their bodies with macronutrients, plant foods also provide vitamins and minerals, which are essential for maintaining our cognitive functions and metabolism.
Below we list the vitamins and minerals that you must get, if you are on a plant-based diet:
1. Magnesium
As the fourth most abundant mineral found in our body, magnesium is essential for our overall health. It plays a role in over 300 enzymatic reactions, including the metabolism of adenosine triphosphate (ATP), which is key to energy production. Magnesium is also needed for protein synthesis, neuromuscular conduction and regulation of muscle contraction.
Including sources of magnesium in our diet such as beans, legumes, whole grains, nuts and seeds, dark leafy vegetables and bananas is a good way to prevent headaches and fatigue that can stop our productivity. The role of magnesium in the production of neurotransmitters in our brain also means that it is essential for our cognitive functions and can help us achieve better focus throughout the day.
2. Vitamin B6
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Part of the B-complex, vitamin B6 plays a role in the metabolism of proteins and carbohydrates, which is obviously essential to maintain ourselves. Vitamin B6 is also directly involved in brain processes, and its deficiency is associated with seizures, migraines, depression and cognitive impairment.
Making sure you get this B-complex vitamin daily will help your thinking stay fresh, as it is important for regulating brain glucose and is key to the synthesis of neurotransmitters such as dopamine and GABA, which are neurochemical. substances related to attention, alertness and mood regulation.
Good sources of vitamin B6 include whole grains, fortified cereals, beans, lentils, soy products, and nuts and seeds.
3. Calcium
Calcium can be good for our bones, but it turns out that it is also essential for our brain and productivity. The mineral plays an important role in synaptic plasticity, the cellular process through which we learn and remember. Its involvement in neural activity means that calcium deficiency can potentially slow our thinking and affect our attention.
If you are not sure how much calcium you need or how to get it get on a plant-based diet, then, the inclusion of dark leafy vegetables, fortified vegetable milk, soy products and nuts and seeds in your daily diet will cover your needs.
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