Vitamins For A Healthy Brain – Did you know your brain can process information as fast as 268 miles per hour? (That’s faster than a Formula 1 race car.) Because it’s a vital organ, it’s important to replenish it properly. Here are some superfoods for brain health and the benefits they provide.
Like the rest of your body, poor nutritional choices can negatively affect your brain function. Give your brain the right nutrients to improve memory and focus:
Vitamins For A Healthy Brain
When it comes to protein, salmon ranks pretty high for brain health. Fatty fish, such as salmon, are rich in omega-3 fatty acids that are essential for brain development and function. In addition, these fatty acids have been shown to reduce the risk of heart disease, depression and arthritis. Other types of fish that are good sources of omega-3 fatty acids are mackerel, herring, lake trout and tuna.
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Eggs provide a wealth of healthy nutrients. When it comes to brain health, egg yolks are a good source of choline, which is associated with reducing inflammation and boosting brain functions, such as maintaining memory and communication between brain cells. Eggs are also rich in tryptophan, an amino acid that is a building block of serotonin—the “happiness” molecule—a side effect that’s sure to put a smile on your face.
While all berries are good for brain health, the blueberry is crowned queen and can be considered America’s first superfood. Blueberries are packed with antioxidants, especially flavonoids. These antioxidants stimulate the circulation of blood and oxygen in the brain, which leads to an increase in concentration. One study even suggests that they can improve brain function in people with mild cognitive impairment.
Leafy greens, such as spinach, kale and arugula, are rich in nutrients such as vitamins E and K, beta-carotene and folate. Vitamin E protects cells from damage caused by free radicals. These properties have been suggested to prevent or slow cognitive decline in the aging population. Vitamin Kha has been shown to enhance memory. Meanwhile, beta-carotene helps slow cognitive decline. Their antioxidants can also protect the brain from toxic free radicals.
Nuts like almonds, pistachios and macadamias each bring something special to the table. Almonds help improve memory, pistachio oils help preserve fatty acids and prevent inflammation, and macadamia nuts support normal brain function. Still, the award for the best nut is definitely up for grabs. Compared to other nuts, walnuts offer twice the amount of antioxidants, which halt cognitive decline, and they are rich in DHA, an omega-3 fatty acid, which helps fight inflammation.
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Java lovers, rejoice! It turns out that starting in the morning has many additional benefits. Caffeine increases alertness by blocking adenosine, a chemical that makes you tired. Researchers from the National Institute on Aging also found that people who drank more caffeine performed better on memory tests. Since drinking too much can have adverse effects, drink in moderation.
Do you really need another excuse to snack on dark chocolate? Dark chocolate contains powerful antioxidants, flavonoids and caffeine. Flavonoids improve blood flow to the brain, which can improve memory. As for caffeine, it can help improve brain function in the short term.
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Vitamins And Minerals That Boost Brain And Heart Health (infographic)
Read more about What to eat while breastfeeding What to eat while breastfeeding Increase calcium. Limit caffeine. More nutrition advice for the nursing mother. arrow_forward Read more You probably don’t spend much time thinking about your nervous system, but without it, your body parts wouldn’t be able to communicate with each other, whether it’s eating, walking or signaling pain in some part of your body.
The nervous system consists of two components: 1) the central nervous system (brain and spinal cord) 2) the peripheral nervous system or the nerves that run through the body to the spinal cord and later to the brain.
The good news is that there are vitamins and supplements that are beneficial for nerve health. Here are the top six.
What it is: ALA is a powerful fat- and water-soluble antioxidant that neutralizes free radicals. Unlike other antioxidants, which target free radicals in the blood or tissue, ALA is effective at both.
Vitamins For Brain Health
Why it matters: Spikes in blood sugar can generate free radicals and damage nerves and nerve health. ALA supplementation not only fights free radicals, it also supports blood sugar levels that are already in the normal range by helping cells recognize and respond to insulin.
What you need: 50-100mg is the recommended dose for most people. People with blood sugar problems may benefit from up to 600 mg per day
Why it matters: Because it’s essential for serotonin, a neurotransmitter linked to mood, appetite, sleep, learning and more. Some studies show that vitamin B12 can improve your mood. Other research links low levels of B12 to bone health in women over 64 and memory in adults.
What it is: Known for its ability to promote overall comfort, vitamin B6 is found naturally in many foods such as meat, potatoes and starches, as well as fruits other than citrus fruits.
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Why it matters: In addition to supporting healthy nerve function and synthesizing neurotransmitters like serotonin and dopamine, some studies have shown that B6 can support heart health by lowering blood levels of an important amino acid. Low B6 levels have also been linked to certain types of health problems.
What you need: Most people get adequate amounts of vitamin B6 from food or multivitamins alone. But in this case we can abuse a good thing: taken in doses greater than 250 mg per day, vitamin B6 can indeed have a toxic effect on the nervous system. Stick to doses below 100mg per day to be safe.
What it is: From beta-carotene to the vitamin, antioxidants are a supercharged group of compounds that fight free radicals. Antioxidants are typically found in brightly colored fruits and vegetables, as well as spices such as cloves and beverages such as tea.
Why it’s important: Antioxidants are known to support a healthy immune system and healthy aging. And because they target nerve-damaging free radicals, they can reduce trauma.
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What you need: Find a balanced antioxidant formula that includes 400 IU of natural vitamin E, 200 mcg of selenium and at least 500 to 1,000 mg of vitamin C.
What it is: Omega-3 essential fatty acids are found naturally in cold-water fish such as salmon, as well as green leafy vegetables, nuts, flaxseed oil and hemp seed oil.
Why it’s important: Omega-3s play a role in the proper functioning of brain cells and neurotransmitters. They are credited with supporting healthy cholesterol levels and blood pressure that are already in the normal range, as well as brain health.
What you need: Most women will benefit from 250-500 mg of EPA and 500-1000 mg of DHA; men should aim for 360–800 mg of EPA and 100–500 mg of DHA per day.
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What it is: Vitamin D is a fat-soluble vitamin that helps the digestive system absorb and regulate calcium and phosphorus. Most people know that we get vitamin D from sunlight, but it is also found in fatty fish and egg yolks.
Why it matters: Vitamin D can support healthy bones and healthy blood pressure levels that are already in the normal range. It can also be beneficial for those with nerve health issues.
What you need: Most adults should aim for 600 IU per day; people over 70 can increase their intake to 800 IU.
By keeping your nerves healthy, you increase your chances of maintaining a long and active life over the years. Be sure to check out these nutrients today.
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