Foods for the Brain Based on its Vitamin Content

Several types of nutrients including vitamins can maintain health and improve brainpower. Sufficient food consumption and nutrient intake for the brain is an important part of maintaining brain health. The human body aging with age. One of the effects of aging that can occur is a decrease in brain function and memory ability. To slow down the aging process in the brain and keep it functioning properly, it is important to consume vitamins and healthy food for the brain.

Right Vitamins for the Brain

The following three nutrients are often touted as the main components of vitamins for the brain:

• Vitamin B complex

Vitamin B is very useful in supporting the health of the nervous system and brain function. Vitamin B is needed to produce chemicals in the brain (neurotransmitters) which act as a conduit of signals to the nerves, and helps the body use energy. Vitamin B is found in many animal meats such as chicken, beef and fish, eggs, vitamin B fortified cereals, and milk. Whereas in plants, this vitamin is found in nuts, wheat, vegetables and fruits including green leafy vegetables, papaya and oranges.

• Vitamin C

Vitamin C is known as a good antioxidant, but it also has health benefits for the brain. Research shows that people who regularly consume vitamin C have better cognitive abilities and memory than those who lack vitamin C. Recommended daily intake of vitamin C for adults is around 90 mg per day. Vitamin C can be obtained from vegetables and fruit, including oranges, broccoli, green chilies, strawberries, melons, and tomatoes.

• Vitamin E

The study found that vitamin E in certain doses can help maintain brain health, maintain memory and thinking ability in the elderly, and relieve symptoms of Alzheimer's disease. Not only Alzheimer's disease, other studies reveal that vitamin E can also reduce the risk of Parkinson's disease and stroke. The recommended intake of vitamin E for adults is around 22 IU per day. This dose should not exceed the recommended dosage, because taking high doses of vitamin E (more than 1000 IU per day) is potentially harmful to health. Prioritize consumption of nuts, green leafy vegetables, asparagus, pumpkin, almonds, mango, kiwi, avocado, and seeds to get enough vitamin E. If you want to use vitamin E as an additional supplement, you should consult a doctor to get the right dose.

In addition to vitamins, there are omega-3s which are also classified as food for the brain. Omega-3 fatty acids, consisting of DHA and EPA, are needed to support brain function throughout age, and are very important for the development of a baby's brain in the first six months of life. Further facts reveal that pregnant women who regularly consume fish or omega-3 supplements have the potential to give birth to children with high intelligence. In the brain, omega-3 is used to maintain cell health and support communication between brain cells. Eating foods that contain omega-3s or omega-3 supplements regularly are also known to prevent dementia, which is a disease that can reduce memory.

List of Foods for the Brain

Food intake and vitamins that are good for the brain can be obtained from a variety of healthy foods, namely:

• Fish

As many as 60 percent of the brain's composition is fat, especially omega-3 fats. The brain uses omega-3s to build nerve cells in the brain, these cells play a role in the process of learning and remembering. Omega-3 can also help slow brain aging. Good sources of omega-3s can be obtained from mackerel, salmon, tuna, and sardines.

• Blueberries

Research has found that people who often consume this fruit have good memory and are at less risk for memory loss. The content of antioxidants in it is useful in reducing inflammation and the effects of stress which can reduce brain performance.

• Turmeric

The content of antioxidants and anti-inflammatories in turmeric can improve memory. In addition, turmeric can also help new brain cells to grow. However, the benefits of turmeric as food for the brain, especially to slow down memory loss due to age, still requires further research.

• Green tea

In the right portion, green tea can increase the brain's ability to concentrate and remember. Theanine in tea is believed to help activate the part of the brain whose role is to focus attention. While polyphenols and antioxidants protect the brain from a decrease in thinking power and reduce the risk of Alzheimer's disease and Parkinson's disease

• Nuts

Nuts contain good fat, protein, vitamin E and antioxidants. Based on research, food for the brain can improve cognitive abilities and help reduce the effects of brain damage related to aging.

• Egg

Eggs are good food for the brain because they contain folate, vitamin B6, vitamin B12, and choline. Choline is needed by the body to form brain chemicals that regulate memory and mood. Research shows that consumption of foods containing choline is associated with improved memory and better mental health.

Apart from passing fresh food, nutrition for the brain can indeed be obtained from supplements. But before using it, you should consult a doctor first to ensure the right dose of use. Some types of supplements can actually be dangerous to health if consumed in excess. Not only with supplements, leading a healthy lifestyle with regular exercise and adequate rest also plays an important role for brain health.