Foods Rich in Nutrients and Vitamins for Memory – Video

December 20th, 2011 admin

 

Healthy diet is important for brain and memory. Watch the following short video where nutricionist explains the importance of foods rich in nutrients and vitamins for memory improvement.

First of all it is important to keep your cholesterol and blood pressure under control, get enough sleep, stay away from cigarettes, exercise regulary, challenge and also relax your brain. It is also good to know that the foods that are good for your heart are also good for your brain and memory.

Certain foods are more benefitial for brain than others. Research shows the importance of:

  • Fish high in Omega-3 fatty acids (especially EPA and DHA) such as wild salmon – 1 serving of fish per week is better than nothing, but you should try to eat at least 3 servings of fish each week, where the serving size is equal to at least the size of the palm of your hand. Fish supplements are a nice alternative to actual fish.
  • Berries: all berries are rich in anthocyanins and flavonoids, nutrients that protect you from brain cell degeneration. Research show that a cup of blueberries per day can increase your memory capacity and even reverse memory loss.
  • Leafy greens are loaded with folic acid that helps to slow down memory decline. Eat at least one cup a day.

 

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Vitamins For Brain: Vitamin D

October 16th, 2011 admin

 

Vitamin D  is one of the valuable vitamins for brain and a  fat-soluble vitamins that constitutes two major forms: vitamin D2 or ergocalciferol and vitamin D3 or cholecalciferol. Vitamin D2 is synthesised by plants and is sometimes considered vegetarian source of vitamin D, whilst vitamin D3 is synthesised by the body. Vitamin D is naturally present in a number of food sources and dietary supplements, and is also manufactured with the aid of sun exposure. It is produced within the body when ultraviolet-B or UVB rays from sunlight reaches the skin. The liver and the kidney eventually help to convert vitamin D to an active hormone form.

Vitamin D2 Vitamins For Brain: Vitamin D

Functions of Vitamin D

Vitamin D plays several key roles in the maintenance of organ systems. For example:

  • Vitamin D helps regulate calcium concentrations in the blood. Since it works more like a hormone, its active form, calcitriol acts with the parathyroid hormone or PTH. If the calcium level is low, this would trigger the secretion of PTH, which would stimulate the conversion of vitamin D to calcitriol. Calcitriol would then act to increase calcium absorption in the intestines, calcium resorption in the kidneys and stimulate calcium release from the bones.
  • Vitamin D helps maintain blood phosphorus levels. Low levels of vitamin D can result to an overactive parathyroid gland. Also with inadequate phosphorus in the body, bones cannot undergo normal mineralisation.
  • It is also said that vitamin D benefits the immune system since the T-cells or immune cells have receptors for vitamin D. It acts by boosting phagocytosis, the bodily functions to combat tumours, modulate neuromuscular and immune functions and reduce inflammation.
  • Vitamin D is also responsible for maintaining normal cell growth and function. It may be an important element to the prevention and treatment of cancer. It has also been suggested that vitamin D plays a role in regulating the growth and function of brain cells.
  • Research studies suggest that vitamin D, because of its anti-inflammatory effect, plays a role in providing protection against osteoporosis, hypertension, cancer, type 1 diabetes, psoriasis and numerous autoimmune diseases.

Besides that, vitamin D may play a role in prevention or tratment of the following health conditions:

  • Asthma (severe childhood)
  • Atherosclerosis
  • Bladder cancer
  • Breast cancer
  • Chronic fatigue syndrome
  • Colon cancer
  • Congestive heart failure
  • Crohn’s disease
  • Ovarian cancer
  • Depression
  • Epilepsy
  • Fibromyalgia
  • Heart attack
  • Hypertension
  • Inflammatory bowel disease
  • Insulin resistance
  • Kidney disease
  • Leprosy
  • Liver disease
  • Metabolic syndrome
  • Multiple sclerosis
  • Myofascial pain syndrome
  • Osteoporosis
  • Periodontal disease
  • Preeclampsia
  • Psoriasis
  • Rectal cancer
  • Rheumatoid arthritis
  • Senile dementia
  • Stroke
  • Tinnitus
  • Tuberculosis
  • Type 2 diabetes
  • Ulcerative colitis

Deficiency Conditions

There may be certain underlying causes of vitamin D deficiency. It can result from:

  • Inadequate vitamin D intake together with inadequate sun exposure
  • Certain disorders that compromise vitamin D absorption
  • Conditions that can impair the conversion of vitamin D metabolites such as kidney or liver diseases or hereditary disorders.

Insufficient vitamin D intake can have serious effects on the bones, which can make them thin, brittle or deformed. Vitamin D deficiency often results in conditions like:

  • Rickets which is common in children and is characterised by delayed growth and deformity of long bones.
  • Osteomalacia, which occurs in adults and results in thinning of the bones. Signs of proximal weakness and bone fragility are familiar characteristics.
  • Osteoporosis which is a condition wherein the bone mineral density is reduced and bone fragility is increased.

Lack of vitamin D may also be linked to increased susceptibility of several chronic diseases like high blood pressure, cancer, tuberculosis, periodontal disease, multiple sclerosis, chronic pain, schisophrenia, depression, affective disorders, peripheral arterial disease and a number of autoimmune diseases such as type-1 diabetes.

Deficiency Symptoms in Adults and Infants

Signs of vitamin D deficiency includes muscle aches, myopathy or muscle weakness and bone pain. These symptoms can occur at any age. Pregnant mothers who have vitamin D deficiency can also cause fetal deficiency.

In younger infants, rickets can produce a condition called craniotabes or softening of the skull. In older babies, rickets can impede or delay sitting and crawling and the closure of the fontanels; bossing of the infants’ skull and presence of costochondral thickening or what is referred to as ‘rachitic rosary’. Children with rickets aged 1-4 years old experience epiphyseal cartilage enlargements on the long bones and delayed walking. Older children and adolescents can experience pain upon walking and in worst cases it can result in ‘bowlegs’ or ‘knock-knees’.

Tetany that is caused by hypocalcemia may go along with vitamin D deficiency in infants and adults. This condition can lead to symptoms such as loss of feeling in the lip or tongue areas and the fingers, facial spasms, and at worst, seizures.

Recommended Daily Dose of Vitamin D

Doses or intake of vitamin D is determined according to age groups. These amounts are vital to maintain normal growth and bone health and also normal calcium metabolism in the body. The adequate intakes or AIs for vitamin D indicated are based on the supposition that the vitamin D is not synthesized by sunlight exposure.

From birth to age 13, the recommended AI for children is 5 mcg or 200 IU; for both males and females aged 14-50 years old, 5 mcg or 200 IU is needed; for both males and females aged 51-70 years of age, 10 mcg or 400 IU is required; both males and females reaching the age of 71 and up require 15 mcg or 600 IU of vitamin D. Pregnant and lactating mothers need 5 mcg or 200 IU of the vitamin.

Vitamin D Sources 300x300 Vitamins For Brain: Vitamin D

 

Vitamin D Food Sources

Only a few food sources contain vitamin D. Best sources of vitamin D are fish meat and fish liver oils. There are also small amounts of vitamin D, in the form of vitamin D3, found in dairy products like cheese and egg as well as beef and liver. Some types of mushrooms also contain varying amounts of vitamin D2.

Common sources of vitamin D include the following:

  • Cod liver oil
  • Fish like salmon, mackerel, tuna, sardines
  • Milk including non-fat, reduced fat, whole or vitamin D fortified
  • Margarine
  • Cereals
  • Egg
  • Beef liver
  • Swiss cheese
  • Fortified orange juice
  • Fortified rice or soy beverage

The Best Food Sources of Vitamin D

FoodServing SizeAmount of Vitamin (IU)Daily Value [%]Calories
Salmon, chinook, baked/broiled4 oz-wt411.00102.8261.9
Sardines3.25 oz can250.2462.6191.4
Shrimp, steamed/boiled4 oz-wt162.3940.6112.3
Cow's milk, 2%1 cup97.6024.4121.2
Cod, baked/broiled4 oz-wt63.5015.9119.1
Shiitake Mushrooms, raw1 cup29.007.249.3
Egg, whole, boiled1 egg22.885.768.2

Source: www.whfoods.org

The Need for Increased Amounts

Since obtaining sufficient amounts of vitamin D in the diet can be quite difficult, many people now consume vitamin D fortified foods in order to maintain a healthy dose of the vitamin. There are some groups however who need increased amounts of vitamin D:

  • Breastfed infants because vitamin D cannot be supplied by breast milk alone
  • Older people due to the fact that synthesis of vitamin D decreases with age and the ability of the kidney to convert vitamin D diminishes.
  • People with limited sun exposure especially those living in northern latitudes, those wearing robes or head covers or those with occupations that prevent them from having sun exposure.
  • People with dark skin as more skin pigments like melanin reduces the ability of the skin to produce vitamin D.
  • People with fat malabsorption conditions such as Crohn’s disease, cystic fibrosis, liver and celiac disease or patients who have undergone surgical removal of any part of the stomach or intestine.
  • People who are obese. An increased amount of subcutaneous fat can snatch more of the vitamin D and somehow alter its release in the circulation.

Interaction of Vitamin D with Prescribed Drugs

Vitamin D supplements have the tendency to react with certain types of prescription medications. These include the following:

  • Steroids or corticosteroid medications like prednisone which can cause decreased calcium absorption and also damage the vitamin D metabolism process.
  • Weight-loss medications such as orlistat and cholesterol-lowering drugs like cholestyramine also decrease the absorption of vitamin D and other fat-soluble vitamins.
  • Phenobarbital and phenytoin increases vitamin D metabolism and decreases calcium absorption.

Vitamins Australia

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Vitamins For Brain: Vitamin A

August 1st, 2011 admin

 

Vitamin A is one of the vitamins for brain that are not only beneficial for healthy brain but also have many other positive effects on overall health. Vitamin A is known for enhancing learning abilities and is needed for a proper development of nervous system in a growing embryo. It is also a great antioxitant that protects against the damage done by the free radicals.

Researchers at the Salk Institute for Biological Studies, California have established a link between vitamin A and learning abilities. They have discovered that Vitamin A enhances learning abilities by improving communication between brain cells in the hippocampus- region of the brain associated with learning and memory.

Besides that, vitamin A has other beneficial effects on our health. It is nutrient important for
good vision and prevention of eye problems such as dry eyes, it promotes healthy immune system, is important for cell growth and development, maintains healthy and beautiful skin by helping with health conditions such as acne and atopic dermatitis, helps with ear infections and varicose veins, plays a role in bone metabolism and gene transciption.

You can find it in different food sources such as orange colored vegetables, liver, spinach and orange colored fruits like apricots, mango, papaya, peaches and other.

Orange Fruits and Vegetables 300x193 Vitamins For Brain: Vitamin A

The Best Food Sources of Vitamin A

FoodServing SizeAmount of Vitamin (IU*)Daily Value (DV) [%]Calories
Carrots - raw1 cup3431768653
Liver - calf, broiled4 ounces30485610187
Spinach - broiled1 cup1886637742
Sweet potato - baked1 piece1310826295
Kale - broiled1 cup962019236
Turnip - cooked1 cup791715829
Winter squash - baked1 cup729214680
Collard greens - broiled1 cup594511949
Swiss chard - boiled1 cup549311035
Peppers, red - raw1 cup524410525
Cantaloupe1 cup515810356
Mustard greens 1 cup42438521
Lettuce2 cups29125816
Broccoli - steamed1 cup22814644
Cayenne pepper - dried2 tsp14702911
Tomato1 cup11222238
Brussel sprouts - broiled1 cup11222261
Asparagus - broiled1 cup9701943
Green peas - broiled1 cup95519134
Apricots1 piece 9141817

* International units (IU) ;  Source: www.whfoods.org

Recommendations for vitamin A are provided in the Dietary Reference Intakes developed by the Institute of Medicine. Vitamin A deficiency affects around one third of childen under the age of five around a world and can couse blindness, night blindness and other eye problems like dry eyes, impaired immunity, increased risk of ear and urinary tract  infections and other problems. Sufficient amount of vitamin A is especially for pregnant and breatfeeding women for normal development of a child.

On the other hand excess amount of vitamin A can also cause problems such as birth defects, nausea, irritability, vomiting, blurry vision, headaches, anorexia, hair loss, muscle pain and weakness and dry skin. In chronic cases it causes insomnia, fatigue, bone fractures, anemia, fever, diarrhea and drying of mucous membranes. Excess vitamin A toxidity has a significant efects on developing fetuses.

To consume the right daily dosage of vitamin A follow the recommendations listed below to keep your optimal health.

Recommended Dietary Allowances (RDA) of Vitamin A

AgeChildren
AI - UL [μg/day]		Females
AI - UL [μg/day]		Males
AI - UL [μg/day]		Pregnancy
AI - UL [μg/day]		Lactation
AI - UL [μg/day]
0-6 months400 - 600
7-12 months500 - 600
1-3 years300 - 600
4-8 years400 - 900
9-13 years600 - 1700600 -1700
14-18 years700 -2800900 - 2800750 - 28001200 -2800
19+ years700 - 3000900 - 3000770 - 3001300 -3000

*Adequate Intake – Upper Limit ;  Source: www.wikipedia.org

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Top 15 Brain Foods: Packed With Nutrients And Vitamins For Brain

July 10th, 2011 admin

Research has shown that eating the right foods can enhance mental capabilities. Some foods are more beneficial, nutritious and full of vitamins for brain, than others. If you want to improve your memory, concentration, motor skills, defuse stress, enhance your mood, keep your brain healthy and young into old age,  include the following super foods for brain to your diet. They are packed with vitamins for brain, besides that they are also delicious and affordable, so ad them to you shopping list and keep them in mind when preparing your next meal.

1. Blueberries are known as one of the best brain foods. They are rich in antioxidants that help to prevent damage to the brain done by the free radicals. Research also shows that blueberries can improve memory, reverse age related decline in balance and coordination. They are well known for improving motor skills and learning capacity. Other berries are also full of antioxidants and good for the brain.

2. Fish are rich in Omega-3 fatty acids that are important building block of the brain membranes. They help in development of brain tissue and increasing brain power, improve memory and intelligence, provide more oxygen to the brain, protect the brain from inflammation and help to fight Alzheimer’s disease. Salmon, tuna and herring are one of the richest fish in Omega-3 fatty acids so ad them to your menu at least few times per weak.

cooking salmon.s600x600 Top 15 Brain Foods: Packed With Nutrients And Vitamins For Brain

3. Nuts: All the nuts are good for your brain and full of nutrients and vitamins for brain. They are rich in Omega-3 and Omega-6 fatty acids, folates and vitamins for brain such as vitamin E and vitamin B6. These nutrients help to improve mental clarity and have some anti depressive effects. They can help to fight insomnia, improve mental clarity and boost your mood. Walnuts are also rich in Omega-3 fatty acids, one of the most important nutrients for brain.

4. Seeds: Like the nuts, all the seeds are good for you brain. They are a great source of vitamin E that has been proven to improve memory. Like the nuts they are also rich in Omega-3 fatty acids, folates and other vitamins for brain, that help to improve mental clarity. Flax seeds are among the most important seeds for the brain, that help to keep the brain sharp and vital. Sunflower seeds are high in thiamine – B vitamin that improves memory and cognitive functions, and tryptophan- amino acid that relieves mild depression.

5. Whole grains are rich in fiber, vitamins for brain such as vitamin B6, folates and contain some Omega-3 fatty acids. They increase blood flow to the brain, improve brain function and memory. You can ad them to your diet in different forms, from whole grain bread and pasta to brown rice, barley, bran and oatmeal.

6. Dark chocolate is an excellent brain food and for many the most delicious on this list. It is made of cocoa beans that are full of strong antioxidants such as flavanols, that have been proven to increase blood flow to the brain and improve memory, focus, concentration and reaction time. The best chocolate is the one with at least 70% of cocoa, so treat yourself with a piece or two of dark chocolate per day.

chocolate Top 15 Brain Foods: Packed With Nutrients And Vitamins For Brain

7. Avocado is a super food full of healthy fats, antioxidants and amino acids that invigorate blood flow to the brain, keep the brain functions sharp, reduce blood pressure and inflammation. You can ad avocado to salads, put them on a sandwich or sauces. Try to fit in at least a quarter to a half of an avocado per day to your meals.

8. Eggs are rich in proteins, vitamin for brain such as A, D, E, B-vitamins and lecithin. They help in development of new brain cells and fight against age related brain shrinkage that is often seen in Alzheimer’s disease. Egg yolks are rich in choline, a nutrient that improves memory. On the other hand, egg yolks are also high in cholesterol, so limit their consumption to a few per week.

9. Leafy green vegetables are full of vitamins for brain such as B6, B12 and folate that help to improve memory. They are also rich in iron that boosts cognitive function, so ad the vegetables such as spinach, cabbage and kale to your menu daily.

10. Broccoli is one of the healthiest vegetables that improves memory, slows down aging process and keeps your brain young.

11. Curry is a spicy dish full of antioxidants that help to fight against aging processes in the brain and maintain cognitive function. It also helps with diabetes and heart disease.

12. Oysters are rich in zinc and iron. Research show that oysters can keep your mind sharp, improve memory, focus and concentration.

13. Sage is known to improve memory. You can ad it to your diet as an elemental oil or fresh.

14. Coffee is a delicious drink full of antioxidants. It helps to fight fatigue and improve alertness. Coffee can also help to reduce the risk some mental disorders like Alzheimer’s disease. Try to make an every day ritual of drinking coffee, that will help you alert and healthy, but do not exaggerate – around three per day are enough.

15. Green tea is full of catechins that are good for keeping your mind fresh and sharp. It helps to fight fatigue and is full of antioxidants that fight free radicals. Try to drink around four cups of green tea per day to get the full health benefits of it.

Other foods such as tomatoes, grapefruits, pomegranate juice, beans and others are also full of nutrients and vitamins for brain and have beneficial effects on the brain.

Not only they are healthy, the foods listed above are also delicious, so include them to your meals as often as possible. The secret to the brain improvement lies in the regular and balanced consumption of all the healthy foods, so you can get the nutrients and vitamins for brain from different sources. With all the super ingredients listed above you can prepare diverse and balanced meals that will keep you healthy on long term.

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Supplements for Brain: Improve Memory, Concentration and Other Brain Functions

June 27th, 2011 admin

 

Besides the essential supplements for brain - Omega-3 Fatty Acids and vitamins that are most frequently recommended by doctors, there is a whole world of supplements for brain that have been proven to help improve memory, concentration, focus and other cognitive functions, fight fatigue and even help with depression.

Other brain supplements that improve brain functions and maintain brain healthy are:

· Acetyl L-Carnitine: Amino acid that is essential for converting fatty acids into energy necessary for optimal brain function.
· Adenosine Triphosphate (ATP) helps body to create energy, increases concentration and focus.
· ALCAR: Amino acid that improves memory, learning and is good for a healthy nervous system.
· Alpha-GPC is a natural choline that boosts memory, attention, mental focus and cognition. It has potential forthe treatment  of Alheimer’s disease.
· Bacopa Monnieri: Herb used in ayurvedic medicine that has been proven to naturally improve memory and concentration.
· Coenzyme Q10 is a chemical that increases tissue oxygenation and is crucial in production of energy in the body cells. Co Q10 supplements increase energy, help with concentration and memory.
· DLPA: Amino acid that improves memory, mood and depression. It also helps with chronic pain.
· DMAE: Is a mild nervous system stimulant that increases mental energy, short-term memory, alertness and concentration. It is a powerful antioxidant that has been proven to fight depression and is also used in a beauty products.
· Ginkgo Biloba: This quite popular brain supplement is actually a herb that has been proven to improve memory. It increases blood flow that delivers oxygen and nutrients to the organs.  

· Gotu Kola is a herb that increases alertness and energizes the brain.
· Guarana has energizing effects, prevents fatigue, increases attention and physical endurance. It is also full of healthy fatty acids.

ginkgo biloba Supplements for Brain: Improve Memory, Concentration and Other Brain Functionsgotu kola Supplements for Brain: Improve Memory, Concentration and Other Brain Functionsguarana 300x3001 Supplements for Brain: Improve Memory, Concentration and Other Brain Functions 

Ginkgo Biloba, Gotu Kola, Guarana

· Hericium Erinaceus also known as a Lion’s Mane Mushroom stimulates production of brain cells, increases mental performance and shows some medical promise in treatment of dementia. It has been used in Asia for centuries.
· Hyperzine A (Club Moss): This brain supplement improves memory and learning abilities.

lionsmsanemushroom Supplements for Brain: Improve Memory, Concentration and Other Brain Functions45inLtGreenClubMoss Supplements for Brain: Improve Memory, Concentration and Other Brain Functions

Lion’s Mane Mushroom (Hericium Erinaceus), Club Moss (Hyperzine A)

· L-Glutamine: It converts to glutamic acid and GABA (an important neurotransmitter), that increase concentration, mental sharpness and is used as an energy source by the brain.
· Phosphatidylcholine is a nutrient good for brain and liver found in soy products and lecithin. It converts to the acetylcholine- memory neurotransmitter in the brain.
· Phosphatidylserine is a popular brain supplement that is an important building block of the brain membranes. It has been proven to boost energy in the brain, it helps to reverse age-related memory problems and mood changes.
· Serine: Important amino acid that helps with concentration, cognition and provides a brain boost.
· Vinpocetine is an extract of the periwinkle, that increases blood flow, metabolism of the brain and energy production in the brain cells, improves memory and concentration.

lecithin Supplements for Brain: Improve Memory, Concentration and Other Brain Functionsperiwinkle Supplements for Brain: Improve Memory, Concentration and Other Brain Functions

Lecithin (Phosphatidylcholine), Periwinkle (Vinpocetine)

Carefully read this list of supplements for brain and consult your doctor to choose the best supplement that would work for you.

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Top Supplements and Vitamins for Brain

June 13th, 2011 admin

Supplements and vitamins for brain are important for maintaining healthy brain, good memory and other cognitive functions. Unbalanced diet, poor lifestyle, stress, smoking, alcohol, pharmaceutical drugs and polluted environment can harm brain cells and cause memory loss, problems with concentration, learning difficulties, bad mood and other problems. There is also correlation between aging process and memory decline that has been proven in different studies. Some people can start to notice signs of diminished cognitive functions in their 30′s, while for many problems become noticeable in their 40′s. And they worsen with age. That is why people under stress, older people and those with a poor lifestyle and diet habits should consider taking brain supplements.

The best supplements and vitamins for brain are:

Omega-3 Fatty Acids: Fatty acids are crucial building blocks of brain cells. That is why Omega-3 fatty acids are one of the best and most frequently recommended brain supplements. They protect brain against inflammation, improve memory and brain functions. Bisides that, they protect against high cholesterol and are good for a healthy heart. DHA (one of the Omega-3s) is a structural element in the brain that promotes communication between brain cells, helps to monitor mood, improves memory and enhances intelligence in children. If your diet does not contain fish at least 3 times per week and foods such as walnuts and flax-seed oil, there is a good chance you do not get enough of these important fats and you should consider taking Omega-3 supplements.

0911 omega 3 fatty acid foods Top Supplements and Vitamins for Brain

Vitamins for brain: B-complex vitamins, vitamins C, E and carotenoids are essential vitamins for brain, that protect against damage done by the free radicals and improve brain functions. They also protect against heart disease, cancer and aging process. If you do not have a balanced diet or you live a stressful life, consider taking vitamin supplements that can be taken as separate vitamins or as a multivitamin supplement.

  • B-complex vitamins: They improve brain health and immune system. B vitamins protect brain tissue against oxidation and preserve aging brain, they help body in production of neurotransmitters and have a significant effect on the memory improvement. They also help in brain development and protect against some brain related diseases. B vitamins are especially important for people under stress who should consider taking a B-complex supplement.
  • Vitamin E is important antioxidant and vitamin for brain that prevents damage done by the free radicals, inhibits the aging process and is believed to delay the progress of the Alzheimer’s disease.
  • Vitamin C is another antioxidant and an important vitamin for brain that protects against free radicals that cause oxidation in brain.

Brain is known as a hungry organ that needs a lot of nutrients and energy to function well. A healthy diet and supplements for brain can help to improve intelligence, memory, emotional well-being and other brain functions. To get the best results also consult your doctor about taking brain supplements.

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The Best Vitamins For Brain

June 4th, 2011 admin

 

Health is the most important thing in life. This includes health of our brain – one of the vital organs in our body that is crucial for our optimal daily performance. Vitamins for brain are necessary to maintain a healthy brain.

 

What to do if you notice your brain is not functioning properly? Maybe the problem hides in your diet. Diet of an average person that consists mostly of precessed foods, does not meet daily requirements for the vitamins that body needs. One of the studies even showed that 40 – 60 percent of adults are not getting enough vitamins trough their diet.   

 

 balance of good health The Best Vitamins For Brain 

  

Suboptimal brain functioning from vitamin deficiency is usually subtle and goes undetected for a long time. Changes in a diet can improve the problem, but often just a healthy diet is not enough to supply the brain with all the vitamins it needs. In this case adding supplements for brain is an option that can help to maintain brain healthy, prevent possible damage caused by free radicals or stress and improve memory and cognitive performance.

  

Some of the best vitamins for brain, that can help preserve and improve your intellectual and emotional health are:

  

1. B Vitamins are especially important in preserving aging brains, protecting against memory loss and brain diseases. The most important vitamins for brain from this group are vitamins B6, B12 and B9 (Folic Acid). They protect neurons in brain, improve memory, help in brain development and are very important for people under stress. B vitamins can be found in vegetables such as spinach and other dark leafy green vegetables, broccoli, asparagus, black beans, soybeans, fruits such as strawberries, melons, oranges, meat, fish, cereals, algae such as Spirulina and are often taken as supplements.

  

·        Folic acid improves memory, alertness, cognition and protects brain from excessive amino acid homocystein, that can damage brain cells. Low levels of folic acid can increase risk of depression. It is found in spinach, broccoli, bananas, strawberries, whole wheat bread, asparagus, peas and in supplements. 

·        Vitamin B12 helps maintain health of nerve cells, increases mental alertness, protects against some mental problems such as depression, prevents senility, memory loss and enhances brain power.  

·        Vitamin B6 helps to improve memory.

 

2. Antioxidants protect brain tissue from free radicals that can damage brain structures. Vitamins C and E are one of the most important antioxidants for brain. The best foods rich in antioxidants are prunes, blueberries and other berries, garlic, raisins and spinach. You can also find them in green tea, nuts, seeds and in supplements. Multivitamins that include vitamins C, B complex and E are one of popular choices.

 

·        Vitamin E is an antioxidant that protects brain and nerve cells against damage caused by free radicals. It is a powerful vitamin that can protect against Alzheimer’s disease delay its progress. If boosts blood circulation that influences good brain functioning.You can find it in cereals, vegetable oils, vegetables, nuts, grains and different supplements. 

·        Vitamin C is another antioxidant that protects against free radicals that can damage brain cells. You can find it in fruits such as lemons, oranges, grapefruits, berries or kiwi, vegetables such as legumes, chili and in supplements.

 

 clip image002 The Best Vitamins For Brain

  

 

3. Other vitamins for brain that improve its functioning and vitality are:

 

·        Vitamin D protects pathways in the brain and improves memory. One of the studies also showed that there is a link between vitamin D deficiency and depression in older people. The best way to receive daily dose of vitamin D is by exposure to the sunlight and by taking supplements.

·        Vitamin A enhances the ability to learn by improving communication between brain cells in the hippocampus- part of the brain associated with memory and learning. It is also needed in development of the nervous system in an embryo. You can find it in carrots, spinach, egg yolks, cantaloupe, liver and in supplements. 

 

Brain also requires other nutrients besides vitamins. Omega-3 fatty acids are one of the essential nutrients for brain, found in fish, walnuts, flax seed oil and are often taken as supplements. They protect brain cells from inflammation, improve memory, moodiness, brain functions and even influence IQ in children.

 

These findings show that you have to eat right for the optimal brain performance. Look into your diet to find out if you consume enough of the vitamins for brain and omega-3 fatty acids. If your diet consists mostly of processed foods like white flour, sweets and pre-prepared meals, there is a good chance that you do not get all the nutrients you need. In this case try to include more fruits, vegetables and fish (at least 2-3 times per week) on your menu or consider taking supplements for brain to keep it healthy and fit for a long time. 

 

The Best Vitamins For Brain

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