Choline, antioxidants, vitamins B12 and D can protect cells, balance emotions and improve memory.
The brain aging process often begins in middle age, affecting memory and concentration. Some nutrients in food can support brain function, recovery and slow down brain aging.
Folic acid
Folic acid supplementation is associated with improved cognition in people with small vessel disease and cognitive impairment. Combining folic acid and vitamin B12 helps regulate homocysteine, indirectly supporting the process of myelin formation, helping to speed up signal transmission in the brain. Spinach, kale, lentils, and wholemeal bread are rich in folic acid.
Choline
Choline is needed to create acetylcholine, an important neurotransmitter for memory, learning ability, and supporting nerve cell structure. Supplementing this nutrient contributes to increased cognition and concentration, and better memory. Egg yolks, beef liver, lean meat, soybeans, and cauliflower provide choline for the body.
Polyphenol
Polyphenols are plant compounds that reduce inflammation, oxidative stress, protect brain cells, and support blood circulation to the brain. Dietary polyphenols can reduce inflammation by affecting important signaling pathways in the brain, supporting nerve cell recovery, and enhancing memory. This nutrient is found in blueberries, strawberries, grapes, pomegranates, apples, extra virgin olive oil, turmeric, and green tea.
Vitamin E
This is a nutrient that promotes healthy aging and slows down the functional decline associated with Alzheimer’s disease. Vitamins also protect brain cells from damage caused by free radicals. This vitamin is found in sunflower seeds, almonds, olive oil, avocado, broccoli…
Vitamin D
In addition to its role in bone health, low vitamin D levels are linked to cognitive decline and dementia. Each person should spend 10-30 minutes a day exposed to gentle sunlight. Milk, fatty fish, egg yolks, and mushrooms also provide vitamin D. Building healthy habits early such as balanced nutrition and an active lifestyle helps maintain the brain’s ability to adapt, recover, and maintain endurance over time.
Lack of sleep, lack of exercise, eating a lot of sugar, saturated fat, salt or processed foods, smoking, and drinking a lot of alcohol are harmful to the brain. The habit of wearing high volume headphones also affects this organ. Limit prolonged stress, don’t spend too much time on phone screens before bed, and drink plenty of water to prevent brain function decline.