Important nutrition for brain health
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Nowadays people ignore the health of the mind to keep the body fit. But increasing stress, lack of sleep, screen time and unhealthy eating habits have a negative impact on our brain function. As a result, memory becomes weak, problems like lack of concentration, getting tired quickly, mood swings become common. People add essential nutrients to their diet to keep the body fit. But there are some nutrients which are very important for brain health.
Scientists have revealed that nutrients play an important role in keeping the brain active and healthy. So, in this article we are going to tell you about 8 such nutrients, whose consumption is very important for brain health. Besides, scientists have also declared these nutrients beneficial for the brain.
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What does the research say?
Generally people believe that the process of brain aging starts with increasing age. But it is not so at all. Lack of some nutrition in your diet can also cause brain aging and that too at an early age. According to the research of Scientific Direct in 2024, the process of brain aging starts between the age of 40 to 50. Research has shown that in middle age, structural and metabolic changes start appearing in the brain, which have a direct impact on memory, concentration and emotional balance. At this time, taking care of the brain is most important.
What is brain aging?
According to the National Institute on Aging (NIA), as we age, brain structure, blood flow and communication between nerve cells begin to change. This process affects our thinking process. Like taking time to remember a word, taking time to process new information or difficulty in doing many things simultaneously. This entire process is called brain aging. There can be many reasons for brain aging. Like unhealthy eating habits, not exercising, smoking or alcohol consumption.
8 nutrients that keep the brain healthy
1. Omega-3 Fatty Acids
Omega-3 fatty acids are essential for the formation and communication of brain cells. It strengthens memory and reduces neuro-inflammation. According to research, it is also helpful in reducing the brain aging process. For Omega 3, you can include fishes like salmon, mackerel, sardine in your diet. Apart from this, flaxseeds, chia seeds and walnuts are also good sources.
2. Vitamin B12
Vitamin B12 is very important for cognitive function. Due to its deficiency in the body, problems like changes in brain structure, damage to myelin and increase in homeocysteine level can occur. To overcome its deficiency, you can eat things like salmon, eggs, chicken, beef liver, fortified plant milk, soya products, nutritional yeast.
3. Folate
Folate is also an essential nutrient for brain health. Together with Vitamin B12, it controls homocysteine level and helps in myelin formation. According to research, folic acid supplementation can improve cognitive performance. Green leafy vegetables, lentils, gram dal, avocado, fortified cereals and whole grain bread are its best options.
4. Vitamin D
Vitamin D is not only important for strengthening bones but also for brain health. According to a study by NIH, people who have low levels of Vitamin D have a higher risk of cognitive impairment and dementia. It is helpful in controlling inflammation and repairing brain cells. To overcome Vitamin D deficiency, you can walk in the sun for 10-20 minutes or consume dairy products.
5. Vitamin E
Vitamin E is a powerful antioxidant that protects brain cells from free radicals. According to NIH study, it promotes healthy brain aging and reduces the risk of diseases like Alzheimer’s. For this, you can include almonds, hazelnuts, sunflower seeds, olive oil, spinach and broccoli in your diet.
6. Choline
Choline helps in the formation of a neurotransmitter called acetylcholine, which is essential for memory and learning processes. It also supports neuron structure and signaling. Egg yolk, chicken/beef liver, soybean, quinoa, cauliflower are its best sources.
7. Magnesium
Magnesium is one of the essential nutrients for brain health. It controls neurological behavior and neuroplasticity. It also calms the nervous system and reduces inflammation. To overcome magnesium deficiency, you can eat almonds, pumpkin seeds, spinach, pulses and quinoa.
8. Polyphenols
By the way, polyphenols are a compound found in plants. But it helps in reducing inflammation. It also protects brain cells from oxidative stress and improves blood flow. This compound is found in things like blueberries, strawberries, grapes, pomegranate, apple, olive oil, turmeric, green tea, dark chocolate.
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