English researchers completed a meta-analysis of 20 years worth of trials and reviews to identify those nutrients that do the most for regulating brain health. They discovered that vitamin C, B complex vitamins, magnesium, zinc, and calcium have the most considerable relevance for brain health.
Vitamin C found in red peppers, kale and citrus fruit is a powerful antioxidant that plays a crucial role in healthy brain function, reduces the risk of stroke, and serves as a regulator for more than a dozen neurochemicals.
A vitamin B6 deficiency can result in memory loss and depression, get it from fish, beef liver, starchy vegetables, fruits, poultry, and fortified cereals.
Vitamin B12 is responsible for producing the sheath that protects the nerves. Animal foods are the only natural source of vitamin B12, including red meat, poultry, and dairy products.
Vitamin B1is a mood booster, can prevent depression and plays an essential role in creating enzymes and amino acids. Get it from beef, oats, oranges, seeds, legumes, and B1 fortified foods.
Vitamin B2handles the transmission of impulses. A deficiency can result in migraines, epilepsy, MS, and an increased risk of dementia. Good food sources of B2 are lamb, yogurt, milk, spinach, and mushrooms.
Vitamin B9 or folate protects the brain from stress, and helps reduce the risk of dementia, and slow down its progression in those who suffer from it. Foods rich in folate include spinach, greens, asparagus, oranges, broccoli, papaya, grapefruit, grapes, strawberries, and bananas.
WebMD reports that the Mediterranean diet, which is rich in whole grains, olive oil, fish, nuts, and green leafy vegetables not only supports brain health throughout life, but also reduces risks for Alzheimer’s disease.
Numerous bright coloured fruits and vegetables, especially berries, along with herbs and spices such as ginger, cinnamon, and turmeric contain vital antioxidants that help lower levels of harmful inflammation, support brain health, and help reduce oxidative stress that leads to premature ageing.
Coffee and tea offer numerous science-backed benefits for brain health, including lower risks for depression, dementia, and brain cancer, along with an improved mood, focus, concentration, and attention span.
When you eat well, you take care of your brain!
