What Foods Have the Most Brain
Vitamins for Enhanced Mental Strength
Your brain is the house your mind lives in.
The brain is the most high-powered organ we have and requires the right amount
and type of fuel to work properly. When we don’t give our brain the right fuel,
it slows us down, dampers our focus, makes us more unhappy and unmotivated.
If you want to maximize your brain power so
as to increase your focus,
think more clearly and live a happier and longer life, then pay attention
because this article will give you the top nutrients you need to maximize your
brain power and what foods to include in your diet in order to get them.
Here are what your brain needs and where to
get them:
1.
Omega-3’s
Your brain is made up of 60% fat so if you
want a healthy and optimally performing brain, you need to ensure you’re giving
your brain the right building blocks and fat is one of the most important. Fat
has been vilified over the years as being the big villain of health, but in
reality, high-quality fat is not only good for you, it’s essential for your
brain power and health.
Some of the most important fat to give your
brain are Omega-3’s. Omega-3’s such as DHA are the essential nutrients that
form the outer layer our brain cells. In fact, not getting enough omega-3’s in
your diet can affect normal brain development and cognition. It has also been
shown to be implicated in premature brain aging and cognitive decline.
Getting healthy sources of omega-3’s from
your diet is critical for optimal brain power.
Best
sources:
Walnuts, chia seeds, sardines, salmon,
flaxseed, eggs, fish oil
2.
Magnesium
Magnesium is an essential mineral that is
critical for brain activity and has been known to calm the brain and nervous
system to the point it has been called “Nature’s Natural Valium.” Magnesium is
essential for hundreds of metabolic processes within the body and brain yet it
is still the second most common nutritional deficiency in the world.
Magnesium helps the brain by:
- Providing antI-inflammatory benefits
- Lowering stress hormones
- Increasing neuroplasticity
- Relaxing the nervous system
- Helping to lift depression
- Reducing anxiety
Best
sources:
Almonds, spinach, cashews, avocado, black
beans
3.
Vitamin B1: Thiamine
Many B vitamins are known to be beneficial
for brain health and well-being but for this article, let’s focus on some of
the critical B vitamins.
B1, also known as thiamine, is needed for a
large number of metabolic processes in the body including the processes that
manage your energy. Your brain uses tremendous amounts of energy throughout the
day. Having low levels of thiamine can rob your brain of the vital energy that
it needs.
Thiamine can boost your mood, energy, and
alertness by providing the energy your brain cells need to work effectively and
keep their strength up.
Low levels of thiamine have been associated
with:
- Nerve damage
- Nerve inflammation
- Fatigue
- Loss of short-term memory
- Confusion
- Irritability
Having enough vitamin B1 (thiamine) is
essential for optimal brain performance and health by providing your brain the
energy is needs to get through the day.
Best
sources:
Seaweed, sunflower seeds, macadamia nuts,
lentils, black beans
4.
Vitamin B6
Vitamin B6 is critical for helping to improve
your mood to make you feel happier but is also important to combat mental
fatigue. B6 is a critical component of building the neurotransmitters serotonin
and norepinephrine.
Serotonin is known as your happy
neurotransmitter and is vitally important for improving your mood.
Norepinephrine helps your brain stay focused and alert.
Symptoms of B6 deficiency include:
- Irritability
- Loss of focus and concentration
- Fatigue
- Memory trouble
- Muscle pains
Best
sources:
Grassfed beef, pistachios, tuna, turkey
breast, avocado
5.
Vitamin B9
Vitamin B9 is known as folate. Folate is
especially important for normal brain development. Folate is an important
component in creating many neurotransmitters that the brain uses to communicate
and regulate our immune system. Folate is also a natural antioxidant and
studies have shown that it can help preserve brain function and memory.
Low levels of folate can be detrimental to
the brain. Low levels of folate have shown to lead to increased degeneration in
the cerebral cortex as well as cognitive impairment and decline.
Symptoms of low levels of folate include:
- Lowered immune function
- Chronic fatigue
- Increased irritability or anxiety
- Brain fog
Best
sources:
Spinach, beef liver, broccoli, asparagus,
romaine lettuce.
6.
Vitamin B12
B12 is essential for many aspects of our
health and wellbeing including building strong bones, hair, skin, nails, immune
system and heart health. B12 is also extremely important for your brain and
mental wellbeing.
B12 is necessary for many aspects of mental
performance including being able to memorize and stay focused. It also plays an
important role in producing serotonin and dopamine. Dopamine is your motivation
and reward neurotransmitter.
Having low levels of B12 can have some
serious consequences including:
- Brain fog
- Memory loss
- Depression[6]
- Anxiety
- Confusion
- Depression
- Hallucinations and Schizophrenia (severe
cases)
B12 is commonly found in many animal products
and meats, so vegetarians and vegans should pay special attention to their B12
to make sure they are getting enough of it in their diet from plant sources or
supplementation.
Best
sources:
Beef liver, sardines, wild salmon, eggs,
nutritional yeast
7.
Vitamin C
Vitamin C is a very powerful and important
antioxidant for your brain. Your brain consumes a lot of energy and oxygen in
order to do its job. Antioxidants like Vitamin C protect the brain from the
wear and tear of doing its job.
Vitamin C is also needed to produce important
neurotransmitters such as dopamine, serotonin, and norepinephrine. These
neurotransmitters are important regulators of your mood, so without Vitamin C
to produce these important neurotransmitters, your mood may suffer.
Best
sources:
BroccolI, citrus fruits, bell peppers,
watermelon, spinach
8.
Vitamin D
The “sunshine” vitamin is arguably one of the
most important vitamins that many people miss out on. Vitamin D is usually
associated with bone health and heart health but it’s been shown in research
that Vitamin D may play a critical role in your brain performance. Several
studies have shown that low levels of vitamin D can impair cognitive function
and performance.
Fewer people are getting outside in the
natural sunlight leading to more cases of vitamin D deficiency than ever
before. The best part about Vitamin D is that you can get it for free or
extremely cheap. Just a few minutes a day of natural sunlight can make a big
difference in your Vitamin D levels.
Best
sources:
Natural sunlight or find a Vitamin D
supplement.
9.
Vitamin E
Vitamin E is a powerful antioxidant.
Antioxidants are critical to help our bodies fight off oxidative stress.
Oxidative stress is a metabolic process that occurs in the body that wears and
tears on our cells. Antioxidants fight against this wear and tear to keep our
cells youthful and optimally functioning.
Vitamin E is an often overlooked vitamin for
brain health. It prevents oxidative stress from damaging an important component
of our brain cells, DHA. DHA forms the outer membrane of our brain cells and
Vitamin E works to prevents oxidative stress from damaging our brain cells to
keep our brain young, energetic and high-performing.
Symptoms of Vitamin E deficiency include:
- Cognitive impairment
- Diarrhea
- Muscle weakness
- Balance issues
Best
sources:
Almonds, kale, Swiss chard, parsley, olives
10.
Zinc
Zinc is essential for neuron growth and performance.
The highest concentration of zinc is located in your brain, particularly in
your hippocampus, the area of the brain involved in regulating your limbic
system, the region that regulates emotions. Neurons require zinc in order to
communicate effectively to one another.
Low levels of zinc are associated with:
- Attention and focus problems
- Lowered immune system
- Acne or rashes
- Diarrhea
Best sources:
Pumpkin seeds, grass-fed beef, cashews,
mushrooms, spinach
Keep
your brain sharp with brain power foods
Your brain works hard and it takes plenty of
nutrients and fuel to keep it working well. Getting the amount and type of
vitamins, minerals and nutrients can make the difference in feeling energized
or feeling sluggish throughout the day.
How would you fuel a Ferrari? You wouldn’t
put the cheap gas in a Ferrari. It’s a high-performance machine, so you need to
put in high-octane fuel to ensure optimal performance.
Eat a wide variety of foods that include a
vast array of the top brain nutrients to ensure your brain is getting plenty of
the resources it needs to work efficiently. If you want more brain power, make
sure you give it brain power foods.
Dr Brady Salcido
https://www.lifehack.org/781749/brain-vitamins-foods
