{"id":13093,"date":"2017-10-09T13:27:48","date_gmt":"2017-10-09T19:27:48","guid":{"rendered":"https:\/\/askthescientists.com\/nutrients-brain-health\/"},"modified":"2020-04-30T12:10:19","modified_gmt":"2020-04-30T18:10:19","slug":"nutrients-brain-health","status":"publish","type":"post","link":"https:\/\/askthescientists.com\/fr\/nutrients-brain-health\/","title":{"rendered":"Mati\u00e8re \u00e0 r\u00e9flexion \u2013 Nutriments pour un cerveau en sant\u00e9"},"content":{"rendered":"<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-47585\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2017\/10\/Brain-food-AdobeStock_163465410.jpeg\" alt=\"\" width=\"835\" height=\"557\" srcset=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2017\/10\/Brain-food-AdobeStock_163465410.jpeg 835w, https:\/\/askthescientists.com\/wp-content\/uploads\/2017\/10\/Brain-food-AdobeStock_163465410-400x267.jpeg 400w, https:\/\/askthescientists.com\/wp-content\/uploads\/2017\/10\/Brain-food-AdobeStock_163465410-768x512.jpeg 768w, https:\/\/askthescientists.com\/wp-content\/uploads\/2017\/10\/Brain-food-AdobeStock_163465410-705x470.jpeg 705w\" sizes=\"(max-width: 835px) 100vw, 835px\" \/><\/p>\n<p>Le cerveau est puissant. On peut m\u00eame s\u2019en servir pour comprendre son propre mode de fonctionnement. Il ne faut pas croire pour autant que ce pouvoir le met \u00e0 l\u2019abri de ce qui affecte le reste du corps. En effet, le style de vie et l\u2019environnement ont un impact sur la sant\u00e9 du cerveau. Heureusement, il existe des nutriments b\u00e9n\u00e9fiques pour le cerveau dont l\u2019efficacit\u00e9 \u00e0 soutenir la fonction cognitive a \u00e9t\u00e9 d\u00e9montr\u00e9e.<\/p>\n<p>D\u00e9couvrez plus bas un quelques-uns des nutriments les plus importants pour le cerveau. Vous trouverez aussi des aliments qui renferment ces composants nutritionnels essentiels pour pr\u00e9server la sant\u00e9 cognitive.<\/p>\n<h2><b>De bons l<\/b><b>ipides<\/b><\/h2>\n<p>Le lien entre les gras alimentaires (lipides) et un cerveau en sant\u00e9 est \u00e9tabli depuis longtemps. Si \u00e0 l\u2019origine, on croyait que ce lien \u00e9tait assur\u00e9 par l\u2019action des lipides sur le syst\u00e8me cardiovasculaire, des recherches r\u00e9centes montrent que les gras alimentaires b\u00e9n\u00e9fiques agissent plus directement sur le cerveau.<\/p>\n<p><a href=\"https:\/\/askthescientists.com\/fr\/qa\/omega-3-fatty-acids\/\">Les acides gras polyinsatur\u00e9s\u00a0om\u00e9ga-3<\/a> (comme le DHA que l\u2019on retrouve dans l\u2019huile de poisson) entrent dans la composition normale de la membrane des cellules de l\u2019organisme. De plus, tout comme d\u2019autres gras insatur\u00e9s, ils sont des composants essentiels des cellules du cerveau. Voil\u00e0 pourquoi on entend souvent dire que le poisson nourrit le cerveau.<\/p>\n<p>Les poissons gras d\u2019eaux froides ne sont pas la seule source alimentaire qui procure des lipides b\u00e9n\u00e9fiques pour la sant\u00e9 c\u00e9r\u00e9brale. Voici d\u2019autres aliments \u00e0 ajouter \u00e0 votre liste d\u2019\u00e9picerie :<\/p>\n<ul>\n<li>Avocats<\/li>\n<li>Noix (de toutes sortes \u00e0 partir des amandes jusqu\u2019aux noix de Grenoble)<\/li>\n<li>Graines<\/li>\n<li>Huiles v\u00e9g\u00e9tales<\/li>\n<li>Soja<\/li>\n<\/ul>\n<h2><b>Flavono\u00efdes<\/b><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter size-medium wp-image-49295\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2017\/10\/AdobeStock_241751025-400x240.jpg\" alt=\"\" width=\"400\" height=\"240\" srcset=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2017\/10\/AdobeStock_241751025-400x240.jpg 400w, https:\/\/askthescientists.com\/wp-content\/uploads\/2017\/10\/AdobeStock_241751025-768x461.jpg 768w, https:\/\/askthescientists.com\/wp-content\/uploads\/2017\/10\/AdobeStock_241751025-705x423.jpg 705w, https:\/\/askthescientists.com\/wp-content\/uploads\/2017\/10\/AdobeStock_241751025.jpg 835w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/p>\n<p><a href=\"https:\/\/askthescientists.com\/fr\/phytonutrients\/\">L\u2019effet antioxydant des flavono\u00efdes<\/a> a \u00e9t\u00e9 bien \u00e9tabli dans une \u00e9prouvette en laboratoire, mais les compos\u00e9s v\u00e9g\u00e9taux comme le cacao, le ginkgo et l\u2019extrait de p\u00e9pins de raisins ont sur l\u2019organisme des effets plus complexes qui font toujours l\u2019objet de recherches.<\/p>\n<p>Des \u00e9tudes portant sur certains flavono\u00efdes pr\u00e9sentent des r\u00e9sultats prometteurs pour la sant\u00e9 c\u00e9r\u00e9brale. Par exemple, la querc\u00e9tine qui est une composante majeure de l\u2019extrait de ginkgo biloba aiderait \u00e0 pr\u00e9server la m\u00e9moire et la capacit\u00e9 d\u2019apprentissage, mais de plus amples recherches sur le sujet sont n\u00e9cessaires.<\/p>\n<p>Comme divers aliments color\u00e9s de source v\u00e9g\u00e9tale procurent des flavono\u00efdes, vous avez une multitude de choix pour en int\u00e9grer \u00e0 votre r\u00e9gime alimentaire, y compris ceux qui suivent :<\/p>\n<ul>\n<li>Baies<\/li>\n<li>Chocolat noir<\/li>\n<li>L\u00e9gumes feuillus vert fonc\u00e9<\/li>\n<li>Raisin<\/li>\n<li>Th\u00e9<\/li>\n<li>Prunes<\/li>\n<li>Brocoli<\/li>\n<\/ul>\n<h2><b>Carot\u00e9no\u00efdes<\/b><\/h2>\n<p>Comme leurs cousins les phytonutriments, les carot\u00e9no\u00efdes sont des pigments qui colorent les fruits et l\u00e9gumes. En fait, ce sont eux qui donnent les couleurs jaune, rouge et orange qui agr\u00e9mentent si joliment notre alimentation.<\/p>\n<p>Certains \u00e9l\u00e9ments puissants de cette famille de phytonutriments \u2013 la lut\u00e9ine et la z\u00e9axanthine \u2013 sont surtout connus pour favoriser la sant\u00e9 oculaire plut\u00f4t que c\u00e9r\u00e9brale.\u00a0Les recherches r\u00e9v\u00e8lent cependant des liens entre carot\u00e9no\u00efdes et pr\u00e9servation d\u2019un fonctionnement cognitif normal.<\/p>\n<p>Le cerveau est aussi friand d\u2019autres carot\u00e9no\u00efdes qui agissent comme antioxydants pour l\u2019aider \u00e0 se prot\u00e9ger contre le stress oxydatif.<\/p>\n<p>Pour aider \u00e0 procurer un surplus de carot\u00e9no\u00efdes \u00e0 votre cerveau, voici de bons choix\u00a0:<\/p>\n<ul>\n<li>Carottes<\/li>\n<li>Citrouille<\/li>\n<li>\u00c9pinards<\/li>\n<li>Patates douces<\/li>\n<li>Poivrons rouges<\/li>\n<li>Tomates (en conserve et fra\u00eeches)<\/li>\n<li>Chou fris\u00e9<\/li>\n<\/ul>\n<h2><b>Le complexe de vitamines B<\/b><\/h2>\n<p>Il est essentiel d\u2019avoir un bon taux de vitamine\u00a0<a href=\"https:\/\/askthescientists.com\/fr\/qa\/acide-folique-vitamine-b9\/\">B9 (folate)<\/a> dans l\u2019organisme pour assurer un bon fonctionnement cognitif. La preuve? Une carence en folate peut occasionner des troubles neurologiques et cognitifs.<\/p>\n<p>Les r\u00e9sultats d\u2019\u00e9tudes cliniques ont pouss\u00e9 plus loin la compr\u00e9hension du r\u00f4le du folate dans la fonction cognitive. Ces \u00e9tudes ont montr\u00e9 que la prise d\u2019un suppl\u00e9ment de folate, seul ou combin\u00e9 \u00e0 d\u2019autres vitamines B (B6 et B12), contribue au maintien d\u2019une fonction c\u00e9r\u00e9brale saine au cours du vieillissement.<\/p>\n<p>Les sources de folate et d\u2019autre vitamines du groupe B ne manquent pas. Vous avez le choix\u00a0:<\/p>\n<ul>\n<li>L\u00e9gumineuses<\/li>\n<li>\u00c9pinards<\/li>\n<li>Brocolis<\/li>\n<li>Asperges<\/li>\n<li>Grains enrichis<\/li>\n<li>B\u0153uf, fruits de mer et \u0153ufs (vitamine B12)<\/li>\n<li>Bananes, pommes de terre et noix (vitamine B6)<\/li>\n<\/ul>\n<h2><b>Vitamine E ou \u03b1-tocoph\u00e9rol<\/b><\/h2>\n<p>En recherchant des aliments b\u00e9n\u00e9fiques pour votre cerveau, vous serez souvent guid\u00e9 vers les noix et le poisson. C&#8217;est en partie \u00e0 cause de leur teneur en bons gras, comme nous l&#8217;avons vu pus haut. Ajoutons cependant que bon nombre de noix assurent aussi un apport vitaminique \u00e9lev\u00e9, notamment l\u2019importante vitamine E.<\/p>\n<p>Des liens entre cet antioxydant puissant et le rendement cognitif ont aussi \u00e9t\u00e9 \u00e9tudi\u00e9s. En effet, on a observ\u00e9 un rapport entre une diminution du taux s\u00e9rique de vitamine E et une m\u00e9moire peu performante chez des personnes \u00e2g\u00e9es.<\/p>\n<p>Rappelez-vous d&#8217;ajouter \u00e0 votre menu ces bonnes sources de vitamine E\u00a0:<\/p>\n<ul>\n<li>Noix<\/li>\n<li>Huiles v\u00e9g\u00e9tales<\/li>\n<li>L\u00e9gumes verts<\/li>\n<li>M\u00fbres<\/li>\n<li>Brocolis<\/li>\n<li>Graines de tournesol<\/li>\n<\/ul>\n<h2><b>Calcium et magn\u00e9sium<\/b><\/h2>\n<p>Le cerveau doit son bon fonctionnement \u00e0 l\u2019interconnexion entre les neurones et leur facult\u00e9 de communiquer. Deux min\u00e9raux \u2212 le calcium et le magn\u00e9sium \u2212 jouent un r\u00f4le important dans le processus de communication.<\/p>\n<p>Mieux connus pour leurs bienfaits pour la sant\u00e9 osseuse, ces min\u00e9raux sont aussi b\u00e9n\u00e9fiques pour le cerveau. Le calcium contribue au bon fonctionnement des cellules nerveuses et aide \u00e0 contr\u00f4ler le flux des neurotransmetteurs. Le magn\u00e9sium intervient dans la transmission des impulsions et aide le cerveau \u00e0 tirer parti de tous les bienfaits des vitamines du groupe B en catalysant leur transition vers des formes actives.<\/p>\n<p>Ces deux min\u00e9raux puissants sont heureusement abondants dans l\u2019alimentation. Produits laitiers, haricots, oranges, chou et chou fris\u00e9 sont des sources de calcium. Les noix, les grains entiers, le lait, la viande et les l\u00e9gumes feuillus verts procurent du magn\u00e9sium.<\/p>\n<h2><b>D\u2019autres nutriments b\u00e9n\u00e9fiques pour la sant\u00e9 c\u00e9r\u00e9brale<\/b><\/h2>\n<p>Voici une liste non exhaustive d\u2019autres nutriments dont l&#8217;apport \u00e0 la sant\u00e9 c\u00e9r\u00e9brale a \u00e9t\u00e9 \u00e9tudi\u00e9\u00a0:<\/p>\n<ul>\n<li><a href=\"https:\/\/askthescientists.com\/fr\/qa\/alpha-lipoic-acid\/\">Il a \u00e9t\u00e9 montr\u00e9 que l\u2019acide alpha-lipo\u00efque<\/a> aide au maintien de la m\u00e9moire et de la fonction cognitive.<\/li>\n<li><a href=\"https:\/\/askthescientists.com\/fr\/energy-sources\/\">La caf\u00e9ine<\/a> est non seulement un remontant pour le cerveau, mais sa consommation a aussi \u00e9t\u00e9 li\u00e9e aux capacit\u00e9s c\u00e9r\u00e9brales de traitement de l\u2019information.<\/li>\n<li><a href=\"https:\/\/askthescientists.com\/fr\/qa\/minerals\/\">Le zinc<\/a> est un min\u00e9ral essentiel que l&#8217;on trouve dans la partie avant du cerveau. D\u2019autres \u00e9tudes s&#8217;imposent pour en d\u00e9terminer les m\u00e9canismes, mais on a associ\u00e9 la carence en zinc \u00e0 bon nombre de troubles neurologiques.<\/li>\n<li>La curcumine est un antioxydant puissant qui semble prot\u00e9ger le cerveau contre la peroxydation des lipides et des radicaux \u00e0 base de monoxyde d\u2019azote.<\/li>\n<li><a href=\"https:\/\/askthescientists.com\/fr\/gut-brain\/\">Plusieurs hormones intestinales<\/a> ou peptides, comme la leptine, la ghr\u00e9line, le peptide<\/li>\n<\/ul>\n<p>1 de type glucagon (GLP-1) et l\u2019insuline, favorisent une saine r\u00e9ponse \u00e9motionnelle ainsi que le bon fonctionnement des processus cognitifs.<\/p>\n<h2><b>La production d\u2019\u00e9nergie<\/b><\/h2>\n<p>Le cerveau g\u00e8re le fonctionnement de l\u2019organisme et il faut beaucoup d\u2019\u00e9nergie pour en optimiser le rendement. De bons macronutriments sont n\u00e9cessaires pour le nourrir et lui procurer l\u2019\u00e9nergie dont il a besoin.<\/p>\n<p>Les m\u00e9canismes biologiques qui permettent le transfert d\u2019\u00e9nergie de la nourriture vers les neurones sont susceptibles de jouer un r\u00f4le essentiel dans la r\u00e9gulation de la fonction cognitive. Les processus de gestion d\u2019\u00e9nergie des neurones peuvent influer sur la plasticit\u00e9 c\u00e9r\u00e9brale.<\/p>\n<h2><b>L&#8217;incidence importante d\u2019une bonne nutrition sur le cerveau<\/b><\/h2>\n<p>Le mode de vie et l\u2019alimentation ont des effets \u00e0 long terme sur la sant\u00e9. C&#8217;est dire que leur importance en mati\u00e8re de sant\u00e9 publique est probablement sous-estim\u00e9e, tout particuli\u00e8rement en ce qui concerne le vieillissement en sant\u00e9.<\/p>\n<p>De plus, ils jouent un r\u00f4le de premier plan dans la sant\u00e9 du cerveau.<\/p>\n<p>Les nutriments qui nourrissent le cerveau gr\u00e2ce \u00e0 une alimentation saine peuvent avoir une influence sur le d\u00e9clin cognitif normal et graduel qui caract\u00e9rise le vieillissement. Par cons\u00e9quent, l&#8217;importance de bien nourrir votre cerveau pour accomplir vos t\u00e2ches quotidiennes ne saurait se dissocier de la pr\u00e9servation \u00e0 long terme de vos facult\u00e9s. Comme les choix alimentaires savoureux ne manquent pas, vous devriez arriver sans trop de difficult\u00e9 \u00e0 consommer des aliments b\u00e9n\u00e9fiques pour votre cerveau.<\/p>\n<div  class='togglecontainer av-10b7lw0-b878cbcf578c5f050482301cce7f7105  avia-builder-el-0  avia-builder-el-no-sibling  toggle_close_all' >\n<section class='av_toggle_section av-uf9aj4-3474d0a8fd8e652aa3d0e49ddec68952'  itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div role=\"tablist\" class=\"single_toggle\" data-tags=\"{All} \"  ><p id='toggle-toggle-id-1' data-fake-id='#toggle-id-1' class='toggler  av-title-above '  itemprop=\"headline\"  role='tab' tabindex='0' aria-controls='toggle-id-1' data-slide-speed=\"200\" data-title=\"R\u00e9f\u00e9rences\" data-title-open=\"\" data-aria_collapsed=\"Click to expand: R\u00e9f\u00e9rences\" data-aria_expanded=\"Click to collapse: R\u00e9f\u00e9rences\">R\u00e9f\u00e9rences<span class=\"toggle_icon\"><span class=\"vert_icon\"><\/span><span class=\"hor_icon\"><\/span><\/span><\/p><div id='toggle-id-1' aria-labelledby='toggle-toggle-id-1' role='region' class='toggle_wrap  av-title-above'  ><div class='toggle_content invers-color '  itemprop=\"text\" ><p><a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2805706\/\">http:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2805706\/<\/a><\/p>\n<p><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/improve-brain-health-with-the-mind-diet\/art-20454746\">https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/improve-brain-health-with-the-mind-diet\/art-20454746<\/a><\/p>\n<p><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/324044\">https:\/\/www.medicalnewstoday.com\/articles\/324044<\/a><\/p>\n<p><a href=\"https:\/\/www.health.harvard.edu\/mind-and-mood\/foods-linked-to-better-brainpower\">https:\/\/www.health.harvard.edu\/mind-and-mood\/foods-linked-to-better-brainpower<\/a><\/p>\n<p><a href=\"https:\/\/my.clevelandclinic.org\/ccf\/media\/files\/Neurological_Institute\/Cleveland-Clinic-Food-for-Brain-Health-Michael-Roizen.pdf\">https:\/\/my.clevelandclinic.org\/ccf\/media\/files\/Neurological_Institute\/Cleveland-Clinic-Food-for-Brain-Health-Michael-Roizen.pdf<\/a><\/p>\n<p><a href=\"https:\/\/www.newsweek.com\/feed-brain-top-vitamins-minerals-cognition-495099\">https:\/\/www.newsweek.com\/feed-brain-top-vitamins-minerals-cognition-495099<\/a><\/p>\n<p><a href=\"https:\/\/lpi.oregonstate.edu\/mic\/dietary-factors\/phytochemicals\/flavonoids\">https:\/\/lpi.oregonstate.edu\/mic\/dietary-factors\/phytochemicals\/flavonoids<\/a><\/p>\n<p><a href=\"https:\/\/lpi.oregonstate.edu\/mic\/dietary-factors\/phytochemicals\/carotenoids\">https:\/\/lpi.oregonstate.edu\/mic\/dietary-factors\/phytochemicals\/carotenoids<\/a><\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5224555\/\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5224555\/<\/a><\/p>\n<\/div><\/div><\/div><\/section>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Le cerveau est puissant. On peut m\u00eame s\u2019en servir pour comprendre son propre mode de fonctionnement. Il ne faut pas croire pour autant que ce pouvoir le met \u00e0 l\u2019abri de ce qui affecte le reste du corps. En effet, le style de vie et l\u2019environnement ont un impact sur la sant\u00e9 du cerveau. Heureusement, [&hellip;]<\/p>\n","protected":false},"author":4638,"featured_media":47588,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[284],"tags":[20735,20755],"class_list":["post-13093","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition_spotlight-fr","tag-brain-and-nerve-health-fr","tag-essential-nutrients-fr"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Mati\u00e8re \u00e0 r\u00e9flexion \u2013 Nutriments pour un cerveau en sant\u00e9 - Ask The Scientists<\/title>\n<meta name=\"description\" content=\"En donnant au cerveau la nutrition qu\u2019il lui faut, vous aidez \u00e0 le garder en sant\u00e9 et \u00e0 assurer sa fonction cognitive. 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