Vitamins For Better Brain Function – Did you know that your brain can process information as fast as 268 miles per hour? (That’s faster than a Formula 1 race car.) Because it’s such an important organ, it’s important not to burn it properly. Here are the superfoods for brain health and their benefits.
As with other parts of the body, poor dietary choices can negatively affect how your brain functions. Give your brain the nutrients it needs to improve memory and focus:
Vitamins For Better Brain Function
When it comes to protein, salmon is very important for brain health. Fatty fish such as salmon are rich in omega-3 fatty acids, which are important for brain development and function. Additionally, these fatty acids have been found to reduce the risk of heart disease, depression, and arthritis. Other types of fish that are good sources of omega-3 fatty acids include mackerel, herring, trout and tuna.
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Eggs provide many healthy nutrients. When it comes to brain health, egg yolks are a good source of choline, which has been linked to reducing inflammation and boosting brain functions such as memory maintenance and brain cell communication. Eggs are also high in tryptophan, an amino acid that produces serotonin, the “happiness” molecule that can put a smile on your face.
While all berries are good for brain health, blueberries are crowned king and may be considered America’s first superfood. Blueberries contain antioxidants, especially flavonoids. These antioxidants promote the flow of blood and oxygen to the brain, which leads to depression. Astudyeven says they can improve brain function in those with mild cognitive impairment.
Leafy greens like spinach, kale and arugula are packed with nutrients like vitamins E and K, beta-carotene and folic acid. Vitamin E protects cells from damage caused by free radicals. These substances have been recommended to prevent or slow cognitive decline in the elderly. Vitamin Khas has been shown to improve 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 add something special to the table. Almonds help improve memory, pistachio nut oil helps maintain fatty acids and prevent inflammation, and macadamias help support normal brain function. But the top nut prize goes to the walnut. Compared to other nuts, walnuts contain twice as many antioxidants that prevent cognitive decline, and they’re also rich in DHA, omega-3 fatty acids that help fight inflammation.
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Java lovers rejoice! It turns out that starting in the morning has many benefits. Caffeine increases alertness by blocking adenosine, a chemical that causes fatigue. Researchers at the National Institute on Aging also found that people who drink more caffeine perform better on memory tests. Since drinking too much can have serious consequences, drink in moderation.
Do you really need another reason to eat 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 short-term brain function.
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Supplements For Nerve Health
Read more about 6 facts you should know about smoothies 6 facts you should know about smoothies Learn more about smoothies and how they can benefit your health. arrow_forward Read More You probably don’t spend much time thinking about the nervous system, but without it, parts of your body wouldn’t be able to communicate, eat, walk, or report pain elsewhere in the body.
The nervous system consists of two parts: 1) the central nervous system (brain and spinal cord) 2) the peripheral nervous system or the nerves that run from the entire body to the spinal cord and then the brain.
The good news is that there are vitamins and supplements that help with nerve health. Here are six of the best.
What it is: ALA is a powerful and water-soluble antioxidant that neutralizes free radicals. Unlike other antioxidants that target free radicals in the blood or cells, ALA works both ways.
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Why it matters: Elevated blood sugar can lead to free radicals that can damage artery and nerve health. In addition to fighting free radicals, ALA supplementation helps maintain normal blood sugar levels by helping cells sense and respond to insulin.
What you need: For most people, the recommended dose is 50 to 100 mg. People with diabetes may benefit from up to 600 mg per day
Why it’s important: Because it’s important for serotonin, a neurotransmitter involved in mood, appetite, sleep, learning, and more. Some studies show that B12 can support your mood. Some research suggests that low levels of B12 are associated with poor bone health in women over 64 and memory in older adults.
What it is: Known for its ability to promote overall well-being, vitamin B6 is found naturally in many foods such as meat, potatoes and starchy vegetables and non-citrus fruits.
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Why it’s important: In addition to supporting healthy nerve function and the synthesis of neurotransmitters such as serotonin and dopamine, some studies have shown that B6 may support heart health by reducing blood levels of essential amino acids. Low levels of B6 are also associated with certain health problems.
What you need: Most people get enough vitamin B6 from food or multivitamins alone. But you can find something very good here: taking more than 250 mg of vitamin B6 daily can have toxic effects on the nervous system. To be safe, stick to doses below 100 mg per day.
What it is: From beta-carotene to vitamins, antioxidants are a powerful group of compounds that fight free radicals. Antioxidants are commonly found in brightly colored fruits and vegetables, as well as spices such as cloves and beverages such as tea.
Why they matter: Antioxidants are credited with supporting a healthy immune system and healthy aging. And because they target nerve-damaging free radicals, they can reduce inflammation.
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What you need: Find a balanced antioxidant formula that contains 400 IU of natural vitamin E, 200 mcg of selenium and at least 500-1000 mg of vitamin C.
What it is: Omega-3 essential fatty acids are found naturally in cold-water fish like salmon, as well as in green leafy vegetables, walnuts, flaxseed oil, and hemp seed oil.
Why they matter: Omega-3s play a role in healthy brain cells and nerve function. They are credited with supporting healthy cholesterol levels and normal blood pressure, as well as brain health.
What you need: Most women will benefit from 250-500 mg of EPA and 500-1,000 mg of DHA; men should aim for 360-800 mg of EPA and 100-500 mg of DHA daily.
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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 levels. Most people know that we get vitamin D from sunlight, but it is also found in fatty fish and egg yolk.
Why it matters: Vitamin D can support healthy bones and normal blood pressure. It can also be beneficial for those dealing with neurological health issues.
What you need: Most adults should aim for 600 IU per day; those 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.
Best Brain Vitamins
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Foods Linked To Better Brainpower
Throughout your life, your brain works hard to support everything your body does. This requires a lot of energy to keep going. This is why nutrition is important