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Vitamins for Brain

  • Author :
  • TATA AIG Team
  • Published on :
  • 23/01/2024
  • 2 min read

Several nutrition experts have a case to make for a balanced and nutritious diet. A large chunk of this nutrition is attributed to getting the right vitamins to prevent any cognitive decline.

However, considering that neurological ailments become more pronounced with age, a common question among many is to know which vitamins for the brain can secure it from the ill effects of ageing.

It is also common for individuals to experience “brain fog”, a condition where one experiences memory trouble, lack of focus, fatigue, and scattered thoughts.

In such instances, individuals may also think of consuming supplements to boost memory. Let’s explore these in detail.

Essential Vitamins for Brain Health

Eating a variety of foods is essential for getting the right nutrients and vitamins for keeping your brain healthy. According to research, certain flavonoids, nutrients, unsaturated fats, and omega-3 fatty acids are associated with a reduced risk of dementia and slower cognitive decline.

With that in mind, let’s take a look at supplements good for the brain:

Anthocyanins

Fruits and vegetables get their vibrant colours from anthocyanins. This nutrient can be found in any plant-based food that is black, red, purple, or blue.

Anthocyanins are powerful antioxidants that protect your brain cells from the toxins exposed in your diet or the environment.

They also have anti-inflammatory effects, support the brain's natural process for developing new neurons and new brain cells, and support neural signalling. So, if you are looking for vitamins for brain development, then you must consider including anthocyanin foods in your meals.

Food sources: Grapes, purple and red berries, apples, plums, cabbage, or foods containing natural colourants

Omega-3 Fats

One of the most prominent nutrients to enhance brain health is omega-3. These essential fatty acids are typically found in tuna, salmon, and other fatty fish.

About one-third of the grey matter in your brain is composed of these fatty acids. This area is responsible for emotions, memory, and decision-making.

So, memory tablets for students may occasionally include omega-3. Supplementing your diet with omega-3 can also assist with focus and concentration issues, so you should check if the vitamins for brain development include omega-3.

According to a study, higher levels of omega-3 also reduce the risk of dementia.

Food sources: Fish and other seafood, nuts and seeds, plant oils, etc.

Vitamin D

It may be one of the most easily available vitamins, yet a majority of individuals are deficient in the sunshine vitamin.

Vitamin D is one of the most important vitamins for brain health as it plays an important role in cell growth and cell differentiation while also regulating the expression of hundreds of genes and supporting one’s mental health.

Studies have also indicated the role of vitamin D in protecting against cognitive decline.

Food sources: oily fish such as salmon and sardines, red meat, egg yolks, fortified foods – such as some fat spreads and breakfast cereals, etc.

Iron

The role of iron is typically forgotten when enlisting vitamins good for the brain as it is generally associated with blood health. However, iron is also important for your brain health.

Studies show that iron enhances the ability of your brain to process information, boosts intellectual performance, and also strengthens cognitive performance. So if you are looking for vitamins good for the brain, then you can consider infusing your diet with iron.

Food sources: dried fruit, nuts and seeds, poultry and fish, beans, peas, lentils, tofu, etc.

Magnesium

Magnesium is an essential nutrient that plays a role in several important body functions, such as enzymatic reactions, energy production, nerve function, and blood pressure regulation.

However, most individuals don’t get enough magnesium in their diet, which negatively affects brain health and causes symptoms of brain fog, such as difficulty concentrating.

So, amongst the list of essential vitamins for the brain, magnesium is an important inclusion.

Food sources: nuts, seeds, dry beans, whole grains, wheat germ, wheat and oat bran, etc.

Selenium

Although it is not a popular nutrient, selenium is an important mineral that is found in trace amounts in foods such as whole wheat, nuts and seeds, and dairy products.

While you need very little, a staggering one billion people in the world are deficient in selenium.

In addition to being a potent antioxidant, selenium improves cognitive function in adults and reduces the risk of age-related cognitive illnesses. This makes selenium a supplement good for the brain.

Food sources: Brazil nuts, seafood, and organ meats

B-complex Vitamins

If you are looking for tablets to help with memory, then you must consider B-complex vitamins - a set of eight nutrients that are powerful for brain health. Each B vitamin plays an important role in the function of your brain and is generally taken together as a supplement for brain health.

In addition to being one of the best supplements to boost memory, B-complex enhances mood and mental health, keeps your endocrine system and cortisol levels balanced, enhances mental energy, helps with brain fog, and minimises symptoms of nerves.

Food sources: peas, fresh fruit, nuts, liver, whole grain breads, etc.

Vitamin Deficiencies that Harm Brain Functioning

It is challenging to blame the deficiency of a single vitamin for harming the function of the brain. All the aforementioned vitamins are important to ensure smooth functionality of the brain. Variety is an important aspect when it comes to the best vitamin for brain health.

In addition to having a balanced and nutritious diet, it is important to be consistent with consuming them regularly to notice a difference. However, whether it is taking memory tablets for students or vitamins for brain health, it is important to first consult your doctor before incorporating these into your routine.

In Conclusion

Several factors influence brain health and its functionality. However, maintaining a healthy lifestyle and consuming a nutritious diet can help strengthen your brain health. In addition to consuming the essential vitamins, it is also advised to secure your health with a comprehensive health insurance plan.

A medical insurance plan can take care of your hospital and medical expenses in the unfortunate event of any medical emergency. You can even fortify your health insurance with additional riders, such as critical illness cover, so you don’t have to empty your savings to pay for the costly treatment of critical ailments.

The benefits of health insurance extend beyond financial assistance to afford the insured member peace of mind.

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