What nutrients help improve brain health?
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Ashley Koff answered:How much smarts you get from your food is as much about what you choose not to eat as what you choose to eat. Nutrients our brain loves include:
- Docosahexaenoic acid (DHA) (an essential omega 3 fatty acid) and its precursor alpha-Linolenic acid (ALA), choline, and phytonutrients (plant compounds) with antioxidant properties. DHA and ALA sources include: cold water fish, walnuts, soy beans, flax seed oil, and chia and hemp seeds
- Choline is found in: Peanuts, cauliflower, eggs (especially the yolk), pinto/navy/kidney beans, cod, shrimp, Brussels sprouts and broccoli
- Antioxidants include: Berries, green tea, spinach, apples, kale, tomatoes, sweet potato, Swiss chard, parsley and many more
How much smarts you get from your food is as much about what you choose not to eat as what you choose to eat. Nutrients our brain loves include: Docosahexaenoic acid (DHA) (an essential omega 3 fatty acid) and its precursor alpha-Linolenic... More -
Dr. Vonda Wright answered:Socked away from the rest of the body in its high and mighty position, the brain is in charge of everything we do. It deserves all the special attention we can give it. Just as exercise can improve brain function and growth, nutrition is key for both brains and bliss! The following nutrients help improve brain health:
- Water: The brain is about 80 percent water, so keep it tanked up with water. Dehydration increases the brain's stress levels and affects thinking.
- Fish oil: Our brains are also made of fat -- fatty acids, that is. DHA, one form of Omega 3 fatty acids, makes up much of the brains' gray manner and neurons. Dietary Omega 3 from fish or plants is vital for optimal thinking.
- Antioxidants: Dietary antioxidants -- such as green tea, dark chocolate, resveratrol, fruits, and dark green leafy vegetables -- counter the development of toxic ions in the brain called free-radicals, which contribute to cognitive deterioration with age. The best antioxidant fruits and veggies include blueberries, blackberries, cranberries, strawberries, spinach, raspberries, brussels sprouts, plums, broccoli, beets, avocados, oranges, red grapes, red bell peppers, cherries, and kiwis. Vitamins A and C are also powerful antioxidants.
- Vitamin B: Many B vitamins are vital to normal brain and nerve function. Most of the B vitamins, as well as folic acid, have specific advantages for your brain and nervous system:
- Vitamin B1 (Thiamine): Essential for healthy brain and nerve cells.
- Vitamin B5 (Pantothenic acid): Forms a coenzyme that helps in transmission of nerve impulses.
- Vitamin B6 (Pyridoxine): Helps convert tryptophan into serotonin, a brain chemical.
- Vitamin B12 (Cyanocobalamin): Helps maintain healthy nervous tissue. It is found in eggs, meat, fish, and poultry, as well as milk and dairy products.
- Folic acid: Essential for metabolism of long-chain fatty acids in the brain. It is found in bananas, orange juice, fortified cereals, lemons, strawberries, cantaloupe, leafy vegetables, dried beans, and peas. It is especially important for pregnant women because low levels increase the risk of neural tube defects in newborns.
Find out more about this book: Dr. Vonda Wright's Guide to Thrive: Four Steps to Body, Brains, and Bliss
Socked away from the rest of the body in its high and mighty position, the brain is in charge of everything we do. It deserves all the special attention we can give it. Just as exercise can improve brain function and growth, nutrition is key... More -
Dairy foods are packed with protein and B vitamins, both are essential for growth of brain tissue, neurotransmitters, and enzymes. Milk and yogurt also provide a bigger punch with both protein and carbohydrates, which are the preferred source of energy for the brain.
Recent research suggests that children and teens need 10 times more than the recommended dose of vitamin D, a vitamin that benefits the neuromuscular system and the overall life cycle of human cells.
Dairy foods are packed with protein and B vitamins, both are essential for growth of brain tissue, neurotransmitters, and enzymes. Milk and yogurt also provide a bigger punch with both protein and carbohydrates, which are the preferred source of... More
