We all know that eating well affects how we feel and function. Did you know that the right balance of vitamins and minerals will help your brain work optimally? Here are six vitamins and minerals that are extremely important.
Vitamin B6
Vitamin B6, AKA pyridoxine, is one of the 8 B complex vitamins that help convert carbohydrates to glucose which your body uses for fuel. B6 helps make some of the chemical neurotransmitters that carry signals between nerve cells. It is also important in making serotonin and norepinephrine. These are responsible for your mood and level of alertness. Get this naturally in dark green leafy vegetables, cauliflower, garlic, tuna, cranberries and bell peppers. You need B6 to make red blood cells, immune system cells and to absorb vitamin B12.
Vitamin B12
Vitamin B12 or cobalamin is important for making red blood cells. It also needed to form myelin, which insulates nerves. B12 helps to keep your memory sharp and your mood positive. B12 also contributes to clarity of thought and the ability to think swiftly through a situation and make decisions. It is found in meat, fish and dairy.
Vitamin C
Vitamin C, ascorbic acid, is an antioxidant preventing damage caused by free radicals, toxic chemicals and pollutants. These age your body and brain. It may reduce effects of skin aging like wrinkles, and lower the risks of cancer and cardiovascular disease. Studies show that it may slow the amyloid plaque formation associated with Alzheimer’s disease. Vitamin C is found in many foods, especially fruits and vegetables and most of us can easily get enough through a healthy well-balanced diet.
Vitamin E
Another antioxidant, Vitamin E also protects the brain from the damage caused by free radicals. It also seems to have a protective affect against vascular dementia and may delay memory deficits. Adequate levels of Vitamin E in your diet can prevent damage caused by aging, making it essential for brain health. A few good sources of vitamin E are olive oil, canola oil, red bell peppers, almonds, peanuts and peanut butter and avocado. Say yes to guacamole! (And by the way, avocado also provides vitamin C and contains more potassium than bananas.)
Folate
Folate is vitamin B9 and is also called folic acid. It is found in many fruits and vegetables, as well as in beans. It’s another member of the “B” family, important for a high-functioning memory and mood. Folate also protects your brain cells from damage so be sure to eat an adequate amount in your diet. Eat your peas, broccoli, Brussels sprouts, leafy green vegetables such as cabbage, kale and spinach. Many breakfast cereals are fortified with folic acid.
Magnesium
Magnesium is one of the great protectors against neurotoxins in the brain. You can find it in black beans, spinach, grains, nuts and soy products like edamame. Unfortunately, magnesium is lost from food when it’s cooked. Have your level checked and ask your doctor if you would benefit from a supplement.
By paying attention to what you eat and drink including supplements, herbal products, etc., you can significantly change your brain and body. You can think more clearly, remember more and protect your brain against the effects of aging. Make sure your diet is balanced. It can change your world.
