When it comes to nourishing our bodies, the brain often gets left out of the conversation. However, what we consume directly affects our cognitive functions. In this article, Evoke Neuroscience will delve into the specific nutrients that are essential for maintaining excellent brain health.
Omega-3 Fatty Acids
Omega-3 fatty acids are one of the most significant nutrients for optimum brain health. They help support synaptic plasticity and cognition, resulting in improved memory and learning. Other than that, these fatty acids can also help in reducing symptoms of depression and anxiety. Lastly, good sources of Omega-3 fatty acids include fatty fish (like salmon and trout), chia seeds, flaxseeds, and walnuts.
Antioxidants
Antioxidants are vital to protecting the brain from oxidative stress. These can slow down brain aging by neutralizing harmful free radicals. Antioxidants such as vitamins C and E are found in citrus fruits, berries, dark chocolate, and nuts.
B Vitamins
Certain B vitamins play a critical role in brain health. B vitamins (especially B6, B9, and B12) help control homocysteine levels, which promotes brain health. They also contribute to better brain function by aiding in neurotransmitter function and maintaining nerve health. Rich sources include lean meat, seafood, eggs, dairy products, leafy green vegetables, and whole grains.
Vitamin D
Often overlooked, Vitamin D is essential for brain health, as it protects neurons and reduces inflammation. Vitamin D also plays a crucial role in regulating mood and warding off depression. Your body naturally produces Vitamin D when exposed to sunlight. This vitamin can also be found in fatty fish, fortified dairy products, and egg yolks.
Iron
Lastly, Iron is essential for cognitive health, Evoke Neuroscience since it helps in transporting oxygen throughout the body, including the brain, promoting overall function. It also plays a role in the synthesis of neurotransmitters like dopamine, norepinephrine, and serotonin. Iron is abundant in lean meat, poultry, seafood, beans, and leafy green vegetables.
