![]() ![]() The reason: These vitamins help boost the production of neurotransmitters, or brain chemicals, that deliver messages between the brain and body. Agarwal, “and any deficiency in them may increase the risk of memory loss and other forms of cognitive decline.” “These three types of B vitamins are necessary for the brain’s normal functioning,” says Dr. When it comes to brain health, focus on the three B’s : vitamins B6, B12, and B9 ( folate). ![]() ![]() Where to find it: Vitamin E can be found in dark leafy greens, avocado, red bell pepper, asparagus, mango, pumpkin, and nuts and seeds. Vitamin E is also anti-inflammatory, which helps to keep DNA healthy and replicating correctly while maintaining the structure of healthy brain cell membranes, Foroutan adds. ![]() The brain is particularly susceptible to oxidative stress, which increases during aging and is a major contributor to cognitive decline. 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. 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. 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. Agarwal.įoroutan adds there has been some research that indicates high doses of omega-3 fatty acids after a concussion or other traumatic brain injury may have protective effects on lasting damage “Omega-3 fatty acids easily penetrate the blood-brain barrier and are essential for the brain’s structure and functioning,” explains Dr. Omega-3s have also been linked to lower levels of beta-amyloid, a type of protein found in the brains of people with Alzheimer’s-related damage. 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. $32 at Amazon Credit: Nordic Naturals Omega-3 fatty acids So, which vitamins support brain health? And which foods can you find them in? Ahead, experts share everything you need to know. “We all want our brains to be age-resistant, so this is great news.” “Food and nutrients can definitely help support healthy brain function and may even be able to slow age-related decline in brain function,” says Robin Foroutan, M.S., R.D.N., a functional dietitian. When you eat a balanced diet, the combination of vitamins, minerals, healthy fats (and more) helps the body better absorb the nutrients it needs. Supplements for brain health don't work as well, but cant be a helpful option in specific circumstances (more on that later). “A large body of literature 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.Įating whole foods is the best way to get those nutrients. Eating a variety of foods is critical to getting the vitamins and nutrients your brain needs to keep performing at its best. When it comes to keeping your brain healthy as you age, your diet plays a big role. ![]()
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