Nutrition expert Dr. Nuria Dianova points out that the performance of the nervous system depends greatly on nutrition, and a deficiency in essential nutrients mainly affects sleep, mood, memory, and concentration.
According to her, the nervous system needs a specific set of nutrients to ensure its stable performance.
She says: "Perhaps the only nutrient with strong and convincing evidence is omega-3 fatty acids, found in salmon, mackerel, herring, sardines, and flaxseeds. These acids are part of the structure of nerve cell membranes and are directly linked to our ability to resist stress, so it is recommended to eat fish two to three times a week."
The expert points out that magnesium, found in spinach, almonds, pumpkin seeds, buckwheat, bananas, and dark chocolate, contributes to regulating the excitability of the nervous system, and its deficiency is one of the most common causes of irritability, muscle spasms, and insomnia.
The B vitamin complex, found in whole grains, eggs, legumes, and beef liver, provides a stable energy level without a sharp rise in blood sugar. Tryptophan, found in turkey, cottage cheese, legumes, and bananas, is an amino acid from which the body makes serotonin, which is responsible for feelings of calm and psychological well-being.
She says: "The relationship between the gut and the brain deserves separate mention. Gut microbes are actively involved in the production of neurotransmitters, so fermented foods, fermented dairy products, sauerkraut, and fiber affect our psychological and emotional state."
According to her, healthy gut bacteria contribute to the production of up to 90 percent of serotonin in the body, so a bowl of buckwheat with vegetables or a portion of sauerkraut can be considered a natural mood stabilizer.
It indicates that a balanced diet has a compound effect - it improves cognitive functions (memory, concentration, and quick thinking), protects nerves (reduces the risk of developing neurodegenerative diseases in the long term), provides energy (supplies the brain with stable fuel and prevents daytime drowsiness), and calms nerves (promotes deep sleep and improves the recovery of the nervous system during the night).
Nutritional deficiencies arise practically from following strict diets, chronic stress, digestive problems, and a lack of various high-quality seasonal agricultural products. Therefore, the use of nutritional supplements containing magnesium or B vitamins is widespread as a quick solution.
According to her, it's important to understand that no capsule can replace a good meal. Therefore, a balanced diet should be established, and only then should a doctor be consulted about adding nutritional supplements to correct any imbalances.
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