Best Brain Nutrients

Your brain is the house your mind lives in. The brain is the most high-powered organ we have and therefore requires the right amount and types of food to work properly. When we don’t give our brain the right food, it slows us down, dampers our focus, make us more unhappy and unmotivated.

If you want to maximize your brain power so as to increase your focus, think more clearly and live a happier and longer life, then pay attention to the top nutrients you need to maximize your brain power and what kind of food to include in your diet in order to get them.

Here are some of the food your brain needs and where you can get them;

Omega – 3s

Your brain is made up of 60% fat, so if you want a healthy and optimally performing brain, you need to ensure you’re giving your brain the right building blocks and fat is one of the most important. Fat has been a villain of health when consumed inappropriately but in reality, high quality fat is not only good for you, it is essential for your brain power and health. Some of the most important fat to give your brain are omega – 3s and the best sources of omega 3s include the following

  • Walnuts
  • Chia seed
  • Sardines
  • Salmon
  • Flaxseed
  • Eggs
  • Fish oil

Magnesium is an essential mineral that is critical for brain activity and has been known to calm the brain and nervous system to the points it has been called “Natures Natural Valium”. Magnesium is essential for hundreds of metabolic processes within the body and brain, yet it is still the second most common nutritional deficiency in the world. Magnesium helps the brain through the following ways:

  • Providing anti-inflammatory benefits
  • Increasing neuroplasticity.
  • Relaxing the nervous system.
  • Helping to lift depression.
Vitamin B1 (Thiamine)

Many B vitamins are known to be beneficial for brain health and well-being, but for this article, let’s focus on some of the critical B vitamins. Vitamin B1, also known as thiamine, is needed for a large number of metabolic processes in the body including the processes that manage your energy.

Your brain uses tremendous amounts of energy throughout the day. Having low levels of thiamine can rob your brain off the vital energy that is needed. Thiamine can boost your mood energy, and alertness by providing the energy your brain cells need to work effectively and keep their strength up. Low levels of thiamine have been associated with the following

  • Nerve damage
  • Nerve inflammation
  • Fatigue
  • Loss of short term memory
  • Confusion
  • Irritability

Having enough vitamin B1 (thiamine) is essential for optimal brain performance and health by providing your brain the energy is need to see throughout the day. Best sources of thiamine include macadamia nuts, lentils, black beans, seaweed. Etc

Vitamin B9

Vitamin B9 is also known as folate. Folate is especially important for normal brain development. Folate is an important component in creating many neurotransmitters that the brain uses to communicate and regulate our immune system.

Folate is also a natural antioxidant and studies have shown that it can help preserve brain function and memory. Low levels of folate have been shown to lead to increased degenerative impairment and decline. Symptoms of low levels of folate include:

  • Lowered immune function
  • Chronic fatigue
  • Increased irritability or anxiety
  • Brain fog

Best sources of vitamin B9 include the following: Spinach, beef liver, broccoli, asparagus, and romaine lettuce.


Zinc is essential for neuron growth and performance. The highest concentration of zinc is located in your brain particularly in your hippocampus, the area of the brain involved in regulating your limbic system, which regulates emotions. Neurons require zinc in order to communicate effectively with one another and  low levels of zinc are associated with:

  • Attention and focus problems
  • Lowered immune system
  • Acne or rashes
  • Diarrhea

Best sources of zinc include pumpkin seed, grass-fed beef, cashews, mushrooms and spinach.

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