Top Nutrients For Healthy Brain – And the best way to get them
Preventing dementia doesn’t have a one-size-fits-all solution. However, numerous studies have identified specific nutrients that may help prevent cognitive decline associated with aging, such as attention, perception, and decision-making.
Certain nutrients have been found to play a crucial role in protecting and preserving brain function. Three types of neuroprotective nutrients have gained the most attention: antioxidants, B vitamins, and polyunsaturated fatty acids (PUFAs). Antioxidants are known to combat free radicals that can cause oxidative stress and damage brain cells. B vitamins are essential for proper brain cell function, and their deficiency can lead to memory loss, cognitive decline, and other neurological issues. B vitamins are also crucial for brain health, as they support brain cell function and enhance cognitive function. Finally, PUFAs are vital for the growth and maintenance of brain cells. Together, these three types of nutrients can play a critical role in maintaining brain health, preventing cognitive decline, and improving overall cognitive performance.
Many people turn to supplements to get essential nutrients. While supplements can be helpful, I always recommend starting with real foods, especially when it comes to obtaining healthy fatty acids like omega-3s. Eating whole foods provides the necessary nutrients and additional vitamins, minerals, healthy fats, and protein. This creates a solid foundation upon which to build a healthy eating plan that nourishes the body and supports overall well-being.
Learn here about the specific nutrients that may help prevent cognitive decline associated with aging and how to get them.
Omega-3 fatty acids are considered the most important nutrient for maintaining a healthy brain.
Fatty fish like anchovies, sardines, and salmon are rich in Omega-3s, essential fatty acids crucial for maintaining good health. Among all the varieties of wild-caught fish, Sockeye salmon stands out as a particularly rich source of EPA and DHA, two of the most important Omega-3s known to support brain health and cognitive function.
An average salmon filet in the United States weighs around three to four ounces, and it is recommended that one consume about eight ounces of fish per week. Therefore, it is suggested that you include Omega-3-rich fish in your diet at least twice per week.
If you are a vegetarian or don’t eat seafood, you can still get sufficient omega-3s from plant-based sources such as:
- Chia seeds
- Walnuts
- Flax seeds
- Sesame seeds
If you eat eggs, aim for the pasture-raised kind. Add turmeric with a pinch of black pepper to enhance the impact on brain health.
Check here the top Omega 3 Foods.
In order to prevent health conditions such as dementia, it is essential to adopt a healthy lifestyle plus good nutrition, alongside regular exercise, adequate sleep, mindfulness practices, social connections, effective stress management techniques, and reduced anxiety levels. These factors work together to fend off conditions like dementia.
Check this Best Resource on Old Age Fitness
About the Author: Renu Bakshi, AKA Fitness Buffhq, is an ISSA-certified Elite Trainer. He
passed the Personal Fitness Trainer Course, Nutrition Health Coach Course, and Specialist Exercise Therapy course from ISSA, USA, obtaining +97 % marks. He shares his experience and knowledge about nutrition and effective workouts to get you in the best shape of your life, no matter how old you may be. The author says, “Age is just a number!”
IMPORTANT LEGAL INFO This article is general and for information only because it doesn’t consider your health requirements or existing medical conditions. That means it’s not personalized health advice and shouldn’t be relied upon as if it is. Before making a health-related decision, you should determine if the information is appropriate for your situation and get professional medical advice.
