When it comes to keeping your brain healthy as you age, your diet plays a big role. Eating a variety of foods is critical to getting the vitamins and nutrients your brain needs to keep performing at its best. But the best vitamins for brain health may help.

Research has found that “certain nutrients, flavonoids, unsaturated fats, and omega-3 fatty acids are associated with slower cognitive decline and reduced risk of dementia,” says Puja Agarwal, Ph.D., a nutritional epidemiologist and assistant professor in the Department of Internal Medicine at Rush Medical College in Chicago.

 

Vitamins for brain health
Omega-3 fatty acids
If you’ve ever wondered why fatty fish like salmon and tuna are always touted as part of a healthy diet, here’s one reason: They’re high in omega-3 fatty acids, a type of unsaturated fat that has a brain-protecting anti-inflammatory effect and is a building block of cell membranes in the brain.

Where to find it: Besides fatty fish, good sources of omega-3s include nuts and seeds and some fortified foods such as eggs and yogurt. If you’re someone who doesn’t eat seafood often, check with your doctor about taking an omega-3 supplement if bloodwork indicates you’re deficient, says Mirella Díaz-Santos, P.h.D., an assistant professor in the Mary S Easton Center for Alzheimer’s Disease Research at UCLA’s Department of Neurology and Women's Alzheimer's Movement partner.

 

Vitamin E
This vitamin functions as an antioxidant in the body, and it protects cells from oxidative stress, a type of damage caused by free radicals (unstable molecules in the body), even in the brains of people with Alzheimer’s disease. The brain is particularly susceptible to oxidative stress, which increases during aging and is a major contributor to cognitive decline.

Vitamin E is also anti-inflammatory, which helps to keep DNA healthy and replicating correctly while maintaining the structure of healthy brain cell membranes, says Robin Foroutan, M.S., R.D.N., a functional dietitian.

Where to find it: Vitamin E can be found in dark leafy greens, avocado, red bell pepper, asparagus, mango, pumpkin, and nuts and seeds.

 

B Vitamins
When it comes to brain health, focus on the three B’s: vitamins B6, B12, and B9 (folate). “These three types of B vitamins are necessary for the brain’s normal functioning,” says Dr. Agarwal, “and any deficiency in them may increase the risk of memory loss and other forms of cognitive decline.”

Increasing your B12 by taking a supplement may also be helpful with memory loss as you age because it’s a very common nutrient for older people to develop a deficiency in, notes Díaz-Santos.

Where to find them: Beans are one of the best sources of B vitamins across the board. You can find B6 in bananas, oranges, papaya, cantaloupe, tuna, salmon, poultry, and dark leafy greens. Folate is found in broccoli, greens, whole grains, eggs, peanuts, and sunflower seeds.

 

Vitamin C
This antioxidant is known for its immunity powers, but vitamin C and other flavonoids also support the brain, potentially by taming brain-damaging inflammation.

In one study, by Rush University researchers including Dr. Agarwal, people who consumed vitamin C-rich strawberries at least once a week were less likely to develop Alzheimer’s over the course of the nearly 20-year study period.

Where to find it: Get vitamin C in abundance from kiwi, red and green bell peppers, citrus, berries, broccoli, cauliflower, brussels sprouts, and tomatoes.

 

 

Resources : Prevention - The Best Vitamins and Nutrients for Your Brain Health, According to Experts
https://www.prevention.com/food-nutrition/healthy-eating/a35981778/vitamins-for-brain-health/

Date of Input: 14/05/2024 | Updated: 22/10/2024 | aslamiah