Fruits, like strawberries, are filled with brain-supporting vitamin C.
While there is no single thing that will keep your mind perfectly sharp, certain things — like diet — can make a huge splash when it comes to having better brainpower.
Specifically, eating the correct type of nutrients can help guard cognitive function well into old age but at the same time, not getting good nutrients can harm your brain health.
Here, we share two brain nutrients you need to make a priority to get the most from your mental capacity.
1. Vitamin D
While vitamin D is widely accepted for its part in keeping strong bones, the vitamin is also crucial for neurological health too.
That’s because vitamin D aids in preserving the integrity and structure of your neurons. In doing this, it guards us from neuroinflammation, which is what usually comes before cognitive decline and neurodegeneration.
For adults, the recommended dose of vitamin D is 20 micrograms, according to the U.S. FDA.
Vitamin D is in foods like salmon, tuna, beef liver, mackerel, and egg yolks, but most of us do not eat enough of these great foods to get an adequate supply.
If this is the case for you, take a vitamin D supplement each. While most adults could benefit from 600 to 2000 IU each day, it’s crucial to talk with your doctor.
Omega-3 fatty acids have been said to be a ‘brain food,’ and for good reason.
Several types of omega-3 fatty acids — including the docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA) — show neuroprotective benefits in aging and neurodegenerative problems.
EPA is a top player in protection against brain cell inflammation and some research suggests it could be connected to beneficial effects on some mood disorders.
Some studies even show that getting more omega-3s is connected to less risk of getting Alzheimer’s disease, dementia or other cognitive-related issues, according to the NIH. Still, more research is required to better know the effects of omega-3s on your brain health.
How to Get More Omega-3s
EPA and DHA go down naturally as we get older, so it is especially crucial for us to ensure we are taking in adequate levels of omega-3s.
There are lots of omega-3 rich foods within your reach, like tofu, salmon, walnuts and kidney beans.
Author: Scott Dowdy