Essential Nutrients for Optimal Brain Health

Have you ever considered why your brain needs particular nutrients to operate at its best? Did you know that your brain is responsible for all of your actions, thoughts, and feelings? Have you ever noticed how your mood and mental health might be affected by the food you eat? Have you ever pondered how specific foods can improve your cognitive function? Your brain needs specific nutrients to perform at its peak, much like a car needs the appropriate fuel to run efficiently. This article will discuss the vital brain health nutrients to be included in the diet that are important for maintaining a healthy, sharp mind.

Also check : 15 HEALTHY BRAIN FOODS TO BOOST YOUR BRAIN

Why Your Brain Needs Good Nutrition?

Our brains are in charge of everything we do, think, and feel; they function as the control centre of our bodies. The appropriate nutrients are essential for keeping the brain healthy, just like any other organ. The nutrients we eat give our brain cells the building blocks they need to function properly, enhancing our memory, focus, and other cognitive abilities.

Also check : 8 COMMON NUTRITIONAL DEFICIENCIES IN CHILDREN

The Mighty Nutrients to be added for Brain Health in diet:

1. Omega-3 Fatty Acids:

For your brain, omega-3 fatty acids are like superpowers. These beneficial fats, which may be found in almonds, flaxseeds, and fish like salmon, preserve your brain cells while also enhancing memory and lowering inflammation. Additionally, they are crucial for brain health, making them especially critical for developing children.

Also check ;10 REASONS TO GIVE YOUR KIDS FOODS WITH OMEGA 3

2. Antioxidant-Rich Foods:

 Think of antioxidants as shields preventing damage to your brain. Consuming foods high in antioxidants, such as blueberries, spinach, and dark chocolate, can help prevent oxidative stress and maintain the health of your brain cells.

Also check :  10 FOODS WITH ANTIOXIDANTS YOUR KID MUST START EATING TODAY

3. Vitamins and Minerals:

Vitamins like B-complex vitamins (B6, B12, and folic acid) and minerals like zinc and magnesium play a vital role in brain health. They help with nerve signalling, energy production, and even mood regulation. You can find these nutrients in whole grains, lean meats, and leafy greens.

Also check : NUTRIENTS AND FOOD FOR DEVELOPMENT OF BRAIN IN KIDS

4. Protein-Packed Foods:

Proteins are like the builders of your brain. They ensure correct communication between brain cells by aiding in their growth and repair. For a cognitive boost, include sources like lean meats, eggs, dairy products, and legumes in your diet.

5. Hydration:

Water is crucial for maintaining brain function even though it is not a nutrient. Headaches, exhaustion, and difficulty concentrating are all symptoms of dehydration. To keep your brain functioning at its best, keep drinking water throughout the day.

Also check: DAILY PRACTICES FOR MAINTAINING HEALTHY GUT FUNCTIONING

7 BRAIN BOOSTING foods that you can add to diet

ASHWAGANDHA:

Ashwagandha has a strong affinity for GABA receptors. As a result, Ashwagandha can be used to treat Autism symptoms such as eye contact, memory loss, anxiety, and attention deficit.

BRAHMI:

Brahmi is a brain superfood that is believed to sharpen the brain by protecting cells and increasing chemicals involved in learning and memory. It acts on the CNS, where it improves grasping power, eye contact, memory, intellect, and speech, as well as correcting emotional, mood, and personality aberrations in an individual.

Also, check BENEFITS OF BRAHMI IN BRAIN DEVELOPMENT.

SHANKHAPUSHPI:

In order to improve brain functioning, shankhapushpi is an old remedy. The powerful antioxidants and flavonoids present in it improve the memory capacity, focus, concentration, calmness, alertness of an individual. Since it is a brain tonic and stimulator, people taking shankhapushpi have improved autism features like eye contact, memory, reasoning, problem-solving, and other cognitive abilities.

PROTEIN: 

Protein is an essential component of a healthy diet. It helps to build, maintain, and repair body tissues. It is also necessary for brain health and plays an important role in neurotransmitter production (brain chemical). G protein also regulates cellular signalling and is essential for retinoid receptor function, laying the groundwork for healthy visual processing.

OMEGA 3 FATTY ACIDS:

There is a link between omega 3 fatty acids and early childhood brain development, according to research. These healthy fats have incredible brain-boosting properties and play an important role in improving autism features like eye contact, memory, and attention span. Fish and walnuts are excellent sources of omega 3.

Also, check Omega-3 rich foods for kids

MAGNESIUM:

Magnesium is responsible for nerve transmission and nerve-muscle coordination in our bodies. In other words, it guards against a child’s excessive excitement (which can be traumatic). It also increases the effectiveness of vitamin B, which is important in the production of enzymes required by the brain. It  may improve eye contact and reduce behavioral issues.

ZINC: 

Zinc is a mineral that our bodies require in trace amounts. Because our bodies do not store zinc, we must consume small amounts of it on a regular basis to maintain our health. It is required for proper brain development and function, immune function, protein synthesis, and wound healing.

NUTS:

All nuts, including almonds, walnuts, cashews, peanuts, and hazelnuts, are high in vitamin E and aid in memory enhancement. They are also antioxidants that protect cells from damage. Walnuts are high in omega 3 fatty acids and are beneficial to eye contact, brain function, memory, and cognitive abilities. This fatty acid is also beneficial to cognitive functions.

Also check, Other benefits of nuts and seeds.

SEEDS:

Aside from nuts, seeds such as flax, chia, melon, sesame, and pumpkins contain potent antioxidants such as vitamin E, which protect the brain from free radical damage. Sunflower seeds have an effect on overall mood and mental processing abilities, so they are regarded as a brain-boosting snack. Pumpkin seeds contain more magnesium, copper, and zinc than other seeds, which aid in eye contact, concentration, and memory. One of the simplest brain-boosting foods for children to consume.

Also check, Health benefits of pumpkin seeds.

COCOA POWDER:

Pure cocoa powder (unsweetened) contains brain boosting components as it is packed with a large number of antioxidants molecules, the main is epicatechin helpful to improve cognition in studies. Hence cocoa powder is also an important brain development food for children. 

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