Brain Health: Necessary Vitamins & Food You Must Eat

We are often ignorant of the fact -- much like building body muscles, we can build our brain muscles & make it more efficient. While genetic transmissions are one of the reasons for how you think -- yet there are many other ways you can boost the strength of your brain. There are certain vitamins and minerals that are essential for the smooth functioning of your brain. 

A healthy brain is what gives us the lucidity to think clearly! That is why it is very important that we are taking good care of our brains. For optimum cognitive functioning, healthy aging & improved cognitive strength -- it is essential that we are keeping a check on our brain health. 

Cognitive impairment can result in a number of problems impacting different areas of your life including memory loss, language recognition issues, issues in making judgments & more. While certain problems like brain injury are something that is not in our control, we can very much control our eating habits & bring about some lifestyle changes to create that balance that our brain survives healthy & hearty.

The dietary habits that we are following can have a great impact on the health of our brain. Eating foods that are packed with vitamins & minerals necessary for our brain can enhance the strength of our brain to a great extent. 

Your brain uses around 20 percent of the total calories stored in the body. Therefore, it is evident that you need a lot of nutrients to keep it charged throughout the day. Like various other parts of the body, your brain also needs certain nutrients -- for instance, your brain requires omega-3 fatty acids to support the rebuilding of the brain cells. In a similar manner, the antioxidant is helpful in the reduction of inflammation & cellular stress. 

In this article, we’ll talk about vitamins that are necessary for your brain functioning & the foods you must include in your daily diet for better cognitive strength. Read the full article to discover more. Let’s get started:

Vitamins required for the bettering the health of your brain:

  1. Vitamin B for brain functioning.

The water-soluble eight B vitamins are all essential for the various cellular functions throughout the different parts of the body. These vitamins support various reactions responsible for energy production in the body, synthesis, and repair of DNA & RNA, and the production of different chemicals that the nervous system uses for its healthy functioning. 

  1. Vitamin K for brain functioning.

Vitamin K, the fat-soluble vitamin is present in the body in the form of phylloquinone (K1) & various other menaquinones (forms of K2). Various cognitive & behavioral issues have been associated with a deficiency of vitamin K. Vitamin K helps in the activation of different proteins helpful in the functioning of the nervous system. 

  1. Vitamin A & β-carotene (beta-carotene) for brain functioning.

A study that was conducted on centenarians and octogenarians found that the serum levels of β-carotene are associated with brain health. It helps in the enhancement of your brain strength, verbal memory & also 

  1. Vitamin C for your brain health.

Your body does not produce Vitamin C, the water-soluble vitamin and therefore, you need to obtain this important nutrient from dietary sources. From supporting the functioning of angiogenesis to neurodevelopment, antioxidant function & neurotransmitter function -- vitamin C has been found to be one of the most important nutrients for the proper functioning of the brain. In addition to that, vitamin C is also essential as it is helpful in regenerating antioxidants like vitamin E & glutathione. 

  1. Vitamin E for your Brain Functioning.

Vitamin E is very essential for improved brain health! Vitamin E consists of eight of the natural compounds, which also include tocotrienols & tocopherols. This fat-soluble is essentially helpful in protecting us against various chronic conditions that could be caused because of the free radicals present. Various studies have found that deficiency of vitamin E can cause cognitive conditions like Alzheimer’s disease (AD) & mild cognitive impairment (MCI). 

Other important things you need to look into for improved brain health:

But, vitamins are not the only things that you need to take care of when you are talking about your brain health, there are other things. One of the most significant parts of keeping every part of the body sturdy & healthy. 

Your dietary habits are very essential to your brain health the same as the health of your body. 

The best thing to start with keeping a check on your cognitive health is by looking at all those things that could cause a decline in your cognitive health. There could be several reasons, the key factors including:


Dietary habits

Vitamin Deficiency

Disturbed Sleep pattern

You can find out if all of these areas of your everyday life are being carried out in an ideal way. If you must challenge yourself to correct everything that is affecting your cognitive health. A stimulating career, leisure activities & ongoing education can also help with building a healthy cognitive strength. 

Here’s a list of top Foods for Cognitive health:

Vitamin A: carrots, sweet potatoes, winter squash, cantaloupe, apricots, spinach, kale, and collard greens.

Vitamin B: meat, poultry, and fish, seafood, including mussels and oysters, eggs, milk

Vitamin C: papaya, citrus fruits, strawberries, bell peppers, broccoli, Brussels sprouts, dark leafy greens, such as kale, mustard greens, and chard

Vitamin E: sunflower seeds and almonds, spinach, Swiss chard, and turnip greens, bell peppers, asparagus

Vitamin K: kale, spinach, collard greens, Swiss chard, turnip greens, and mustard greens, romaine lettuce, parsley, Brussels sprouts, broccoli, asparagus

The bottom line:

Unlike the traditional assumptions that you cannot enhance your cognitive strength -- it can be done with some lifestyle & dietary changes. Irrespective of your age, it is important to take care of your cognitive health, and anything that looks in a bad condition could be undone. Various studies have shown that your brain health is related directly to various vitamins & nutrients. So, you have to take care of whether you are having enough of these vitamins & nutrients in your diet or not. 

Take care of your brain, it is where you manifest everything else in life!

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