Nutrients that are good for the brain

Certain factors such as diet can have a positive impact on mental health. Some specific nutrients can protect cognitive function, help the brain stay sharp and remember easily.

Vitamin D

Vitamin D helps absorb calcium for strong bones, but it is also important for nerve health. Vitamin D helps preserve the structure and integrity of nerve cells, resisting the effects of aging. It also prevents neuroinflammation, which leads to cognitive decline and neurodegeneration. Deficiency of this vitamin is associated with mood changes and risk of depression.

According to the US Food and Drug Administration (FDA), the recommended amount of vitamin D for adults is 20 mcg. This vitamin is found in some foods such as tuna, salmon, mackerel, beef liver and egg yolks. The body can also produce vitamin D when exposed to sunlight.

Omega-3

Omega-3 fatty acids are very good for the brain. Several types of omega-3 fatty acids, including eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and docosapentaenoic acid (DPA), have neuroprotective effects during aging and prevent neurodegenerative disorders. terrible.

EPA has a powerful role in protecting against brain cell inflammation, which is beneficial for people with mental disorders. DHA is the most important form of omega-3 in the brain, a major component of many membrane structures and brain cell functions.

According to the US National Institutes of Health (NIH), eating more foods with omega-3 is associated with a reduced risk of developing Alzheimer’s disease, dementia and other cognitive problems. Many familiar omega-3-rich foods include salmon, tofu, walnuts and kidney beans.

Magnesium

Magnesium plays an important role in nerve transmission and prevents nerve cell death. Magnesium is involved in the neuroendocrine system, also known as the system that combats feelings of stress and anxiety. According to the NIH, adults need 310-420 mg of magnesium per day, depending on gender. Supplement your body with foods rich in magnesium such as spinach, beans and brown rice or functional foods as directed by your doctor.

Vitamin C

In addition to its ability to support immunity, vitamin C also has antioxidant properties that help protect the brain. In the brain, vitamin C protects against excitotoxicity or cell death. This may explain why vitamin C deficiency contributes to cognitive decline, confusion, and difficulty concentrating. This vitamin is also necessary for the conversion of dopamine to serotonin (commonly known as the happy hormone). People with vitamin C deficiency may have symptoms of depression.

Adult women need 75 mg of vitamin C per day while men need 90 mg. Eat kiwis, bell peppers, citrus fruits, broccoli, brussels sprouts, berries, and guavas to increase your body’s vitamin C intake.

Vitamin B12

B12 is necessary for normal brain development and function. This essential vitamin also helps prevent certain central nervous system problems, mood disorders, and dementia. In pregnant women, adequate B12 supplementation may reduce the risk of fetal neurodevelopmental disorders.

Adults need 2.4 mcg of B12 per day while the recommended intake for pregnant and lactating women is 2.6 mcg and 2.8 mcg, respectively. Vitamin B12 is found in a variety of animal products (fish, meat, poultry, eggs, milk), fortified plant foods (fortified cereals, soy milk).