Our brain is the most powerful organ of the body that uses around twenty percent of calories we consume to function efficiently. If the brain is healthy, our bodies automatically stay healthy too. With age, the capacity and healthiness of the brain start deteriorating, and a host of diseases like Alzheimer’s, Dementia, etc. start overpowering our lives. Apart from age, other factors like the lifestyle we follow, the foods we eat, and the amount of perceived stress also control the healthiness of the brain.
Hence, keeping the brain healthy does lie in our hands. The health factor of the brain can be controlled by us for a large majority of our life duration. To understand how the brain can be kept healthy, scientists have done scores of researches to investigate and conclude which vitamins, and nutrients are required for keeping the brain healthy. If you want to know about the vitamins for a healthy brain and nutrients that boost memory, keep reading this article.
Vitamins for Brain
All of us are aware of the importance of vitamins for our overall health. Vitamins keep our bodies healthy, especially the brain and the heart. If the blood flow through the heart and brain has compromised a variety of health issues come to the forefront.
Scientists have found out the necessary vitamins for the brain that aid in its growth, health, and development. These vitamins for a healthy brain can be obtained through the foods that you consume, generally. People, having an excessive deficiency of the vitamins for the brain can additionally take brain supplements.
Find listed below the needed vitamins for a healthy brain:
After conducting multiple kinds of research, scientists still have not found concrete evidence on the relationship between memory loss and vitamin B12. Taking an increased amount of vitamin B12 than the adequate minimum does not show any significant positive enhancement in memory. Though Vitamin B12 which is also known as cobalamin is known to play an active role in maintaining the health of the nerves of the brain.
Many factors can introduce the deficiency of vitamin B12 in the body. These factors include some drugs like diabetic medications, birth control, anti-inflammatory medications, etc. It is best to fulfill the needs of your body for vitamin B12 through the foods that you consume. Meat, fish, dairy, poultry, fortified cereal are some great sources of vitamin B12.
Before taking any brain supplements for vitamin B12, you must make sure to consult with your doctor. Do not buy or consume any over-the-counter supplements. Additionally, it is important to note that old people may have difficulty in gaining an adequate amount of vitamin B12 as the excessive production of acid in their stomach prevents the absorption of vitamin B12.
As compared to Vitamin B12, Vitamin E aids in better memory and brain health in older people. Research studies have shown that Vitamin E can be helpful in cases of mild to moderate memory loss disorders like Alzheimer’s disease.
The amount of Vitamin E consumed per day should not be more than 400 international units per day as suggested by experts. When it comes to vitamin intake, it is best to consult with your doctor or dietician who can tell you the exact amount of vitamin required by your body. Excessive Vitamin E can be harmful to people suffering from cardiovascular diseases. Vitamin E also poses a vulnerable risk factor for the development of prostate cancer in men.
Except for people who are on low-fat diets, the deficiency of Vitamin E is rarely noticed in people. The foods that are rich sources of Vitamin E include vegetable oils, leafy vegetables like spinach, broccoli, seeds, nuts, etc. Other than the above-mentioned vitamins, listed below are some vitamins that do play a role in maintaining the health of the brain.
Obtained from sunflower seeds, beans, pork, and whole grains, Vitamin B1 helps in the communication of nerves and the brain.
Vitamin B9 which can be easily obtained from leafy vegetables, beans, and orange juice play a vital role in preserving brain health and also helps in boosting mood.
Sources of Vitamin D include fish, cheese, and eggs. It helps in maintaining nerve health.
Other brain supplements
Apart from the different vitamins required to keep the brain healthy and the memory intact, some of the best memory supplements are mentioned below:
Omega 3 fatty acids
Omega 3 fatty acids are known to be essential for good brain health. They also play a significant role in boosting and improving memory. Specific omega 3 fatty acids, like docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) have shown promising results in improving the memory of older adults.
Some of the best sources of these omega 3 fatty acids include seafood, algae, fish oil, seaweed supplements, fatty fishes like salmon, mackerel, tuna, sardines, etc. If you are a vegetarian, then for you some of the rich sources of omega 3 fatty acids include chia seeds, brussels sprouts, hemp seeds, walnuts, flaxseeds, etc.
Magnesium is one of the best memory supplements. It also helps the nervous system function smoothly. Adequate intake of magnesium in the diet prevents the occurrence of anxiety and depression. Magnesium can be obtained from fruits, dark chocolates, beans, nuts, etc.
In conclusion, it can be said that a rich diet will provide you with all the vitamins for a healthy brain and the required nutrients to boost memory. Experts believe that a Mediterranean diet which includes mostly plant-based foods, eating fish, cutting down on meat, using vegetable oils to cook food – helps in improving memory.
Other foods for brain health include berries, whole grains, nuts and seeds, avocados, kale, broccoli, soy products, peanuts, eggs, etc. Additionally, a regular and moderate amount of exercise is needed to take care of your overall health and wellbeing. Though it has been mentioned earlier, it still needs to be emphasized that you must consult with your doctor and dietician before taking any artificial supplements for brain health and memory issues. Not all supplements are suitable for your body.
Some may even show some side effects. To best protect yourself, it is advisable to check in with your health care provider so that they can suggest the best supplements as per the needs and conditions of your health and body.
Also read: Food To Watch Out For Brain