The brain is the powerhouse of our body and it’s a complex organ! It requires a list of nutrients to keep the functioning and memory in check. Research has always shown that any deficiency or decrease in the brain vitamins can result in psychic disorders and other brain related diseases.
So, it is extremely crucial to ensure the right dose of vitamins and minerals are taken to get the brain functioning to its optimum.
While there are a lot of food items that can help in the growth and functioning of the brain, there are specific vitamins and minerals which help in keeping the brain healthy. Here is a list of brain vitamins minerals and foods that are extremely important for you!
Brain vitamins
Vitamins in general are very important for the human body and its functioning such as immunity, digestion and metabolism so it can grow and develop in a healthy way including our brains. But all vitamins are not made equal. And some of them are just better for the brain than the others.
Those below are the best brain vitamins and their benefits.
B6 & B12 Vitamins
Brain works on chemical messengers called the neurotransmitters. These neurotransmitters travel through the neurons to transfer the message to the body for function. Vitamin B6 and Vitamin B12 are the ones which help in the production of neurotransmitters in the brain.
While B6 Vitamin is also responsible for binding control of the neurotransmitters when they transfer through neurons, the B12 Vitamin maintains the outer layer and protects the neurotransmitters from damage. Consumption of B6 and B12 vitamin ensures better functioning of the brain.
They are available in food like spinach, kale, dairy, and meat.
Vitamin B9 (Folate or Folic acid)
Folic acids or the compounds called folates are important for brain development. They help the brain function better and improve concentration. Folates are an essential part of the Vitamin B group and thus help in regulating the important brain functions.
Folates are commonly found in spinach, leafy vegetables and lentils.
Vitamin B1 (Thiamine)
Vitamin B1 is a big contributor to brain health. Being one of the important elements of vitamin B group, Thiamine is essential for building up nerve impulses. It keeps the brain cells active and neurons respond better to functions. A deficiency of Vitamin B1 can cause numbness in the brain which is common to the alcoholics. It also causes Korsakoff syndrome that can lead to abrupt problems in brain functioning.
Vitamin B1 is found in rice, legumes, peas, milk, nuts, oats etc.
Vitamin C (Ascorbic acid)
Vitamin C is rich in anti-oxidants and helps remove the toxins from the body. It also helps in preventing from the build-up of toxins in the brain. Vitamin C is responsible for the production of collagen which gives arteries its elasticity to carry blood smoothly to the brain. When the blood circulation is optimum the brain functions well. Thus Vitamin C is an essential brain vitamin.
It is majorly found in citrus fruits, tomatoes, potatoes, and broccoli.
Vitamin D
Vitamin D is crucial for the brain concentration, thinking power and tactical problem-solving. The right dose of vitamin D helps in the development of the brain and prevent it from any form of disorders like brain syndrome, forgetfulness etc.
Easily found in cereals salmon, poultry, oranges, almond milk etc Vitamin D is an essential sunshine vitamin for the brain.
Vitamin E
Crucial for the repairing of the brain tissues, Vitamin E is also responsible for protecting the brain tissues from damaging! Any deficiency in Vitamin E leads to an imbalance in the brain functioning, loss of coordination, loss of thinking power and abnormal behavior too. During the growth years of children, it is extremely essential to provide for Vitamin E for the best development of the brain.
Vitamin E is commonly found in soybean, spinach, nuts, sunflower seeds and oils, maize etc.
Brain minerals
While vitamins are organic compound found in foods and natural sources, minerals in the other hand are inorganic compounds and they assist the body in general and the brain along with vitamins in different ways which will be explained bellow.
Zinc
Zinc is the highly required compound for the brain health. There haven’t been much-attributed benefits linked to the consumption of zinc but the deficiency of it leads to psychological impairments and neurological disorders. For the utmost check on brain health, appropriate amounts of zinc are important.
It is commonly found in chickpeas, pumpkin seeds, beef, and even cacao powders.
Magnesium
Magnesium is indispensable in more than 600 biochemical and enzymatic reactions in the human body, including energy production and protein synthesis. In addition to that this ion is also a key element for our brain health and psychological well-being.
Magnesium benefits the brain in different ways. By including magnesium in your diet, it will help you improve your focus and memory. Beside this and while magnesium is crucial in the production of energy and metabolism, it will give your brain a boost of energy and power to develop neurotransmitters.
Furthermore magnesium will improve your sleep, fight depression and reduce stress level.
Copper
Copper is a necessary trace element present in all body tissues. It is well know for its role in the maintenance of nerve cells and also the creation of red blood cells and the immune system. Some recent researchers shows that copper plays a main role in the health of the brain and improper amount of copper (to much or to little) can lead to some brain diseases such Menkes, Wilson’s, and Alzheimer’s disease.
Brain foods
Vitamins and minerals are essential for the brain development and functioning, it is not just the supplements but also some of the food items too work in making your brain healthy.
There are some foods that are deferred as brain vitamins as they aid better memory, better functioning, and proper focus and concentration. Here is a list of brain vitamins which are consumed as food.
Almonds
Since ages almond has been used as a rich source of fatty acids which help in the development of the brain. It is known that consuming almonds on a daily basis improve memory and brain power.
The seed oil gives the body Omega fatty acids that regulate the production of serotonin i.e. the hormone responsible for sleep, depression, memory and thinking power.
Berries
Berries are available in several variants each having their own set of benefits for the brain development. In particular, berries have Vitamin C and Vitamin A that helps in the repair and protection of brain tissues. The anti-oxidants present in the berries help in keeping the toxins out of the brain.
These vitamins help in improving the blood circulation to the nerve cells making them work better.
Dark chocolate
The brain stimulating effects of chocolate are known to all. Dark chocolates contain about 75-80% cacao which in turn are rich in zinc, folates and Vitamin E.
These vitamins help in the protecting the brain tissues from damage, keep them healthy and development too.
Hemp seed oil
Hemp seed oil is rich in protein and fibers that are brain healthy. It provides the body with omega-3 fatty acids and fibers that help in the brain development and keeping it healthy.
Majorly used in a lot of medicines today, Hemp seed oil when consumed is known to induce better memory power.
Sprouted Grains
Sprouted grains are rich in Vitamin C and promote blood circulation in the body. They help in the production of collagen which improves the artery elasticity and facilitates the blood circulation throughout the body.
Bingeing on sprouts brings about a better brain functioning.
Water
Last but not the least – water! Water is important for the functioning of the brain as much as it is for the functioning of the body. Clean water is known to improve the functioning of the brain on an everyday basis. It helps in waking the brain, improve blood flow and remove toxins too.
Drinking water has the ability to help you fight the brain sluggishness and induces better control of the brain.
Bottom line
Brain Vitamins are known to improve brain power and provide the brain with better memory and concentration. Throughout the years of growth and after – it is important to keep a necessary check on their balance in the body to keep your brain healthy and powerful!
Reference Links:
1.https://www.healthline.com/health/dementia/vitamins-memory-loss
2.https://www.medicaldaily.com/6-vitamins-and-minerals-boost-brain-power-396091
3.https://www.globalhealingcenter.com/natural-health/foods-that-boost-your-brain-power/
4.https://www.livestrong.com/article/289107-the-best-vitamins-to-increase-brain-function/
5.https://www.ncbi.nlm.nih.gov/pubmed/24440710
