Vitaminas y minerales esenciales para activar las neuronas

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El cerebro es el órgano más complejo y, por ello, seguramente es el más vulnerable a las deficiencias nutricionales.

La escasez de ciertas vitaminas y minerales puede favorecer una degeneración que con el paso de los años puede ser grave. A corto plazo, puedes tener fallos de memoria, dificultad para concentrarte, cansancio o desánimo.

Pero no te preocupes, nada de esto es inevitable. Una serie de estudios científicos señalan los nutrientes que debes asegurarte para mantener tu cerebro en buen estado durante muchos años.

Los vitaminas y minerales que potencian la memoria y la concentración

En el funcionamiento del cerebro participan muchas moléculas. Para su síntesis son necesarios todos los nutrientes esenciales, pero 6 destacan por su importancia y su obtención no está asegurada si se descuida la dieta.

1. Vitamina C: evita la oxidación

La vitamina C no solo fortalece el sistema inmunitario, sino que también previene el deterioro cognitivo.

El doctor Henrique von Gersdorff, coautor de un estudio realizado en la Universidad de Ciencias de la Salud de Oregón (Estados Unidos), asegura que algunos receptores neuronales dejan de funcionar cuando escasea la vitamina C.

Las propiedades antioxidantes del ácido ascórbico (vitamina C) evitan que los receptores de las neuronas que permiten su comunicación se degraden prematuramente.

También es necesaria para sintetizar el neurotransmisor dopamina, que controla el flujo de información desde diferentes áreas del cerebro. Los desórdenes que afectan a la dopamina en los lóbulos frontales del cerebro pueden causar alteraciones de la memoria, la atención y la capacidad para resolver problemas.

La ingesta diaria recomendada de vitamina C se sitúa entre 60 y 100 mg. Puedes satisfacerla con un kiwi o una naranja al día. Otros alimentos ricos en vitamina C son los pimientos rojos crudos, las bayas o las coles.

2. Vitamina B1: protege las neuronas

Si obtienes suficiente tiamina (vitamina B1) estás aumentando la protección sobre tu cerebro. De hecho, un estudio de la Universidad de Oxford muestra que la ingesta de suplementos de tiamina puede mejorar la función cerebral de los pacientes con Alzheimer.

Una de las maneras en que la vitamina B1 protege el cerebro es reduciendo los niveles de homocisteína –un producto metabólico– en el plasma sanguíneo.

La dosis recomendada se sitúa entre los 1.100 y los 1.300 mcg diarios. Entre los alimentos vegetales ricos en tiamina se incluyen la levadura de cerveza, los cacahuetes y otros frutos secos, los garbanzos y las lentejas.

Es importante mencionar que el alcohol interfiere con la absorción de este nutriente. El síndrome de Korsakoff, un trastorno de la memoria y del aprendizaje causado por carencia grave de vitamina B1 es frecuente en las personas alcohólicas.

3. Ácidos grasos omega-3: mejoran las conexiones

Los ácidos grasos esenciales omega-3 son imprescindibles para el buen estado de las membranas neuronales y de las conexiones entre las células cerebrales.

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Varios estudios han relacionado el bajo consumo de omega-3 con un mayor riesgo de deterioro cognitivo relacionado con la edad.

Los mayores beneficios se asocian con los ácidos EPA y DHA. Ambos se encuentran en abundancia en el pescado, pero el organismo puede obtenerlos de la transformación en el hígado y en el propio cerebro del ácido alfalinolénico (ALA), que se halla en alimentos vegetales como las semillas de lino y de chía o las nueces.

La ingesta recomendada es de unos 1,5 g de ALA diarios, que se encuentran en 5 nueces o en una cucharadita de acite de lino.

4. Calcio: los mensajes llegan a las neuronas

Los huesos y los dientes no son los únicos que necesitan calcio. También es esencial para la salud del cerebro, donde participa en la transmisión de las señales entre neuronas. Por lo tanto, la ingesta baja de calcio puede disminuir la función cerebral.

Pero al mismo tiempo, la acumulación de calcio dentro de las neuronas provoca su degeneración y muerte. Para que esto no se produzca es necesario que se den los niveles adecuados de ciertas “proteínas transportadoras” que sacan el calcio de las células, según un estudio de a la Universidad Temple en Filadelfia.

Un exceso de radicales libres puede dañar estas enzimas, así que lo deseable es que gocemos de suficientes niveles de calcio y a la vez de agentes antioxidantes –como la vitamina C– que controlen los radicales libres.

La necesidad de calcio se estima en unos 900-1.000 mg diarios, que se pueden obtener con el consumo diario de alimentos como el tofu (345 mg en 100 g), las coles (95 mg en 200 g), los frutos secos y semillas –especialmente la almendra (80 mg en 30 g) y el sésamo (270 mg en 30 g)– y las alubias.

5. Zinc: fija los recuerdos

Según una investigación realizada en el centro médico de la Universidad de Duke en colaboración con el Instituto de Tecnología de Massachusetts (MIT), aumentar la ingesta de zinc puede mejorar la memoria e, incluso, controlar la aparición de ataques epilépticos en las personas afectadas por esta enfermedad.

El efecto del zinc se debe a que desempeña un papel crucial en la regulación de la comunicación entre neuronas y a que probablemente participa en la fijación de los recuerdos.

Las principales fuentes alimentarias vegetales de zinc son las setas shiitake (7,66 mg en 100 g), las pipas de calabaza (2,21mg en 30g), los guisantes (1,24 mg/100g) o los germinados de soja (1,04 mg/100 g). El objetivo es alcanzar los 15 mg diarios.

6. Magnesio: aumentan las sinapsis

Un estudio realizado por científicos del MIT descubrió que la administración de suplementos de magnesio puede revertir el envejecimiento del cerebro y mejorar la memoria a largo plazo.

Según la investigadora Inna Slutsky, el magnesio aumenta el número de transmisiones sinápticas. También se ha demostrado que el magnesio alivia la depresión y la ansiedad.

Las necesidades diarias de magnesio son de 310 a 420 mg. Lo encontrarás en abundancia en las almendras (270 mg en 100g), los anacardos (292 mg) y las espinacas (79 mg).

 

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Publicado por ➦ CV

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Fuente: MSN

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