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Our brain is one of the essential organs in our body. It manages the working of the whole body. Therefore, it is important for us to take care of our brain. Unfortunately, people forget to nourish themselves with the nutrients to sharpen the brain most of the time. There are multiple nutrients for brain power. In order to boost memory and brain function, your diet should promote good blood flow to the brain. Additionally, eating the right foods as part of a healthy lifestyle reduces the risk of neurological problems later in life. Furthermore, give enough attention to your brain just like you give it to other aspects.  

Nutrients for Brain Power

Here are the best nutrients for brain and memory:

1. Zinc

Zinc is known for improving immunity. However, it has also been discovered to benefit brain health. It is one of the Nutrients for brain power efficiency. The hippocampus is where new memories are formed and stored for a long time; zinc allows the creation of new neurons in the hippocampus, which further aids memory formation. A zinc deficiency disrupts this process. Zinc is also necessary for axonal and synaptic transmission and tubulin development, and phosphorylation in the brain. Zinc deficiency has been associated with low cognitive abilities, apathy, and mental retardation in children. Whereas, in adults, it has been connected to schizophrenia and alcoholism. Whole grains, legumes, nuts and seeds, dark chocolate, eggs, chicken, spices, and sauces are all excellent sources of zinc.

2. Omega 3 and Omega 6

Omega 3 and Omega 6 are the nutrients for brain power. They minimize the possibility of memory loss as people age. The omega-3 fatty acids EPA and DHA are essential for neurological development. DHA has been proven to boost blood flow to the brain during cognitive tasks. In recent research, attention deficit hyperactivity disorder (ADHD) in children and adults has been proven to improve when treated with DHA supplements in terms of behavior and attention. DHA has also been reported to help with dyslexia, autism, dyspraxia, and aggressiveness. Fatty fish such as tuna, salmon, sardines, mackerel, oysters, and others are good sources.

Also read: Foods for Brain Health

3. Lycopene

Lycopene is another adequate vitamin that has been shown to protect against dementia, particularly Alzheimer's disease. According to research, lycopene can also be prescribed to treat prostate cancer and prevent breast cancer. Other advantages include maintaining the health of the blood passages surrounding the heart and neck. Lycopene is a carotenoid and carotene pigment found in red fruits and vegetables such as tomatoes, watermelon, bell peppers, and red carrots.

4. Protein

Proteins are one of the necessary nutrients for brain power. It is responsible for the proper functioning of the brain and the generation of neurotransmitters. According to recent research, meal patterns are connected to mood fluctuations since neurotransmitters are dependent on protein intake. Proteins in the diet are broken down into amino acids, which help to control mood and brain problems. For instance, when chicken is ingested and digested, the body produces the amino acid L-Tyrosine, which is converted into the neurotransmitter dopamine. Dopamine levels influence mood and other mental diseases. Pulses and legumes, eggs, chicken, meat, and dairy products are all excellent sources of this nutrient that sharpens the brain.

5. Copper

Copper is necessary for the functioning and maintenance of a healthy brain. It comes under the nutrients for brain power. It is also vital for keeping your bones strong. Copper is required for the respiratory and antioxidant enzymes in neurons and ganglia. It is also needed for the production of neurotransmitters such as dopamine and serotonin. Any irregularity in copper oxidation metabolism will have a direct impact on brain function. Copper hemostasis is critical because copper deficiency and toxicity have been connected to neurologic illnesses such as Alzheimer's, Parkinson's, and Wilson's disease. Organ meat, particularly liver, oysters, spirulina, edible mushrooms, nuts and seeds, lobsters, and chocolates, are good sources of copper.

6. Vitamin E

Nutrients for Brain Power
Nutrients for Brain Power

Vitamin E is full of antioxidants and is one of those nutrients for brain power that can help to prevent or slow cognitive decline and improve memory as the brain ages. Furthermore, vitamin E is essential for healthy eyes and skin since it protects cells from injury. Although vitamin E deficiency is unusual, people who do have it are more prone to suffer from different diseases and may have digestive issues. Nuts, seeds, avocado, and tofu, as well as green, leafy vegetables, are high in vitamin E.

7. Vitamin B

Nutrients for Brain and Memory
Nutrients for Brain and Memory

Your consumption of B vitamins has a significant impact on your mood and mental productivity. This is another vitamin that has been connected to a decreased risk of developing chronic diseases due to its capacity to improve memory. Anxiety, sadness, stress, migraines, PMS symptoms, and the risk of heart disease can all be reduced with vitamin B. It also increases your energy levels! Many people in the United States today are vitamin B deficient and are often unaware of it. B vitamins come in a range of forms and may be found in a variety of meals. Greens like kale and spinach, for example, include folate (B9), while broccoli and cauliflower contain choline, which has been related to brain development.

8. Vitamin D

Vitamin D deficiency is also at pandemic levels. According to reports, one billion individuals globally have insufficient levels. Getting enough vitamin D can help improve memory and mood, as well as help prevent cognitive decline, dementia, and Alzheimer's disease. Inadequate levels lead to the winter blues that many individuals experience throughout the darker, shorter days of the season. 

Also read: Brain Vitamins

Takeaway

Your brain needs your attention as much as other organs do. Do not forget to inculcate some good nutrients for brain power in your diet. Make a habit of eating food with nutrients to sharpen the brain. Include a wide variety of foods so that your brain can work effectively and efficiently. Read about these eight essential nutrients to sharpen your brain and memory. Understand the importance of better brain health, and improve yours as well.