10 Best Nutrients for Brain, Memory & Cognition
Are you also from one of those who find it difficult
to remember things for long, or find it difficult to concentrate? It can be
tricky to remember what you want to remember. This is mostly happened during
the busy periods, such as at the time of exams, under pressure, or when you are
feeling stressed and overwhelmed.
However, the key lies in understanding the role of
minerals and vitamins in supporting brain health and enhancing cognitive
function.
Keeping this in mind, we’ll discover the ten best
nutrients for brain that help fuel your mental prowess.
The Demand of Modern Life
The brain memory keeps the permanent and lifelong
record of incidents of external world. This may contain storing the details
about the different events and concepts transform into long-term and short-term
memory. Out brain need to function all the time due to the demanding nature of
modern life. It has to remember, concentrate, do multitask and articulate the
things.
With the exposure to constant TV, smartphones,
computers, has stimulated the brain from all directions. However, there are
plethora of benefits of social media, but excessive use can have a negative
effect on cognitive functioning. This is due to the overloading of information,
reduction in face-to-face interactions, multitasking and distraction. Moreover,
constantly checking social media updated may lead to an enhanced state of
arousal that effects concentration and memory power.
The
Role of Neurotransmitters in Supporting Brain Power
Neurotransmitters let brain to provide a variety of
functions by the process of chemical synaptic transmission. These chemicals are
integral part that helps shaping everyday life & functions.
For the brain to function efficiently, the
neurotransmitters needs to be working properly. Any type of imbalance may
contribute to memory disorders, cognitive dysfunction, or even ADHD. However,
ADHD is a condition that mainly affects children but according to a report less 10% adults have experienced it.
There are more than 90 types of neurotransmitters in
human body, and all of them plays a vital role to maintain a healthy body. There are mainly 5 types of neurotransmitters, including acetylcholine,
glutamate, dopamine, serotonin, and Gamma-Aminobutyric Acid (GABA) that are
essential for memory, stimulation and motivation. Both acetylcholine and
glutamate are essential for learning and memory processes. Dopamine is the
crucial neurotransmitter that is involved in regulating attention, focus and also
responsible for a behaviour, motivation and punishment. Dopamine is highly
linked to memory, and emotions. People may find it easier to concentrate on
things and encode the information into memory easily, when its level is
optimal. On the other hand, low dopamine can relate to ADHD. The primary
inhibitory neurotransmitter present in the brain is GABA, that is pretty
similar to serotonin is responsible for mood swings, learning, and memory
processes.
Fortunately, there are lot of nutrients, lifestyle
habits, and dietary approaches that helps nourishes our brain and also offers
better support and protection.
Best
Nutrients that Enhance Brain Power
Eating a balanced and nutrients rich diet that
supports brain power may help your concentration, and memory healthy. These
foods are listed below:
Omega-3 Fatty Acids
The development and health of the brain depend on omega-3 fatty acids, especially EPA and DHA. These lipids are essential for maintaining memory, enhancing cognitive function, and fostering general brain health. To nourish the brain and maximize cognitive capacities, one must consume an adequate amount of omega-3 fatty acids.
Vitamin B12
By preserving the health of red blood cells and nerve cells, vitamin B12 for the brain function and balanced psychological health. Important for memory and cognitive function, this vitamin is involved in the synthesis of neurotransmitters and the creation of energy.
Vitamin D3+K2
Known as the "sunshine vitamin," vitamin D is crucial for maintaining a healthy brain, controlling mood, and enhancing cognitive function. It works in tandem with vitamin K2 to promote blood vessel health and enhance the transport of nutrients to the brain.
Magnesium
Magnesium is a necessary mineral that is involved in more than 300 bodily metabolic activities, some of which are critical to brain function. It helps support memory, balance neurotransmitters, and lessen the negative effects of stress. To optimize the effects of magnesium on the brain, think about using foods or Mag Taurate supplement that is high in magnesium in your daily routine.
Zinc
Learning, memory, cognitive function, and appropriate brain development are all significantly impacted by zinc, a trace mineral that is critical to brain health. Making sure you consume enough foods high in zinc will help maintain and improve the health of your brain, which can lead to improved cognitive functions. Moreover, whole grains, nuts, cereals are some of the best food for brain recovery.
Vitamin E
Vitamin E is essential strong antioxidant and one of the best nutrients for brain that shields brain tissue from oxidative damage and enhance cognitive performance in general. Incorporating brain-boosting foods high in vitamin E into your diet will help maintain brain function and reap the benefits of its all-encompassing defense against free radical damage.
Iron
For the brain to function at its best and to maintain mental alertness, memory, and focus, iron is necessary for the transportation of oxygen to the brain. Iron absorption and efficacy can be increased by taking it along with vitamin C and B vitamins. Together, these benefits oxygenate your gray matter and support long-term concentration and mental clarity.
Vitamin C
An important antioxidant and necessary vitamin, vitamin C is vital for preventing oxidative brain damage. Additionally, it promotes the synthesis of neurotransmitters that are important for mood and cognition. To strengthen overall cognitive health and offer a powerful defense for your brain, think about including foods high in vitamin C in your diet.
Phosphatidylserine
Memory, attention, and general cognitive function are all greatly aided by phosphatidylserine, an important phospholipid that is necessary for all brain cell health. To promote brain health and help you achieve memory mastery, think about include foods high in phosphatidylserine in your diet.
Biotin
Biotin is important for brain function in addition to helping with energy metabolism. To protect nerve fibres and enable effective communication between brain cells, myelin formation is supported. Biotin also helps to synthesize neurotransmitters, which have an impact on mood control, memory, attention, and learning. It is much more crucial for maintaining the best possible functioning of the brain because of its role in the metabolism of brain energy.
Empower your Mind and Unleash your Super Brain
Incorporating these super nutrients for brain into daily routine
can help boosting and support your memory.
So, embark on a journey of self-discovery and overall
well-being from today live a health life.
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