5 Nutrients You Must Consume To Keep Your Brain Healthy

Your brain is just approximately 3% of your body weight, yet it consumes up to 17% of your energy. This is because your brain is in charge of everything in your body, from keeping your heart beating, allowing you to think, feel and move. That’s why it is crucial to take good care of it. Here are some essential nutrients to get you a healthy brain.

# Vitamin E

The first of the essential nutrients for brain health is Vitamin E which is widely recognized for its ability to combat free radicals and protect cells from harm. Vitamin E is a powerful antioxidant that can help to prevent or slow cognitive decline and improve memory as the brain ages. Several studies have indicated that vitamin E slows the course of mild to severe Alzheimer’s disease.

Not only that, but this vitamin can also be necessary for healthy skin and eyes, thanks to its protection. Researchers discovered that one form of vitamin E, tocotrienol (found naturally in palm oil), may prevent the brain from developing white matter lesions, which have been related to increased stroke risk, in a 2014 study published in the American Heart Association journal Stroke.

# Omega-3 Fatty Acids

Among all the essential nutrients, omega-3 fatty acids are probably the most well-known. For your memory to function correctly and proficiently, your brain cells have to be able to communicate easily and quickly.

Omega-3 fatty acids, particularly docosahexaenoic acid (DHA), have been shown to enhance electrical communication between nerve cells, reduce inflammation, and even appear to boost mental attention and combat memory loss.

The research found that higher amounts of the omega-3 fatty acids EPA and DHA in postmenopausal women’s blood also resulted in more significant brain volumes, equal to maintaining the brain for an extra one to two years.

# B Vitamins

Your B vitamin intake has a significant impact on your mood and mental function. This is another vitamin that has been linked to a decreased risk of dementia because it improves memory. These essential nutrients can also help reduce stress, depression, migraines, anxiety, PMS symptoms, and the risk of heart diseases, not to mention boosting your energy level.

# Flavonoids

According to research, flavonoids are beneficial to the aging brain, doing anything from boosting the number of connections between neurons to preventing the formation of amyloid plaques, which clog the brains of Alzheimer’s patients. In addition, it can also reduce inflammation, eczema symptoms, and the risk of heart disease.

According to research in 2012, older women with high flavonoids intake can delay their memory decline by more than 2 years. It’s simple to include more flavonoids in your diet: The higher the number of flavonoids, the more colorful the food.

# Zinc

These vital nutrients play crucial roles in enhancing cognitive function and memory, strengthening the immune system and cell growth. It is also found to have the potential to improve vision and fertility. However, there is such a thing as too much of something is not good for you; too much zinc can really weaken your immune system and cause fatigue.