Your mind can be as quick as a bullet, your memory helpful, your IQ high, and your thought as sharp as a razor. It all depends on your brain, and its condition is largely influenced by what you eat. Food is the source of energy for the brain. When it gets the nutrients it needs, it manages to provide speed and sharpness to your mind, which is useful for you in every activity every day.
Eating the right type of foods can help you develop and improve your brain's cognitive functions. This can make your mind razor sharp, helpful and quick in any situation. That's according to nutritionist Amanda Holtzer, quoted by Livestrong.com. Here are the nutrients she believes make the mind sharper and faster.
Vitamin D
Vitamin D is known for its role in immune processes, bone strength, calcium absorption, but it is also crucial for the he alth of the nervous system. Vitamin D supports the structure and integrity of neurons by suppressing inflammation, which is one of the leading causes of chronic and degenerative diseases of the nervous system. Vitamin D may protect the brain from the aging and inflammatory effects of free radicals.
You can get vitamin D from eggs, fish, seafood, meat, liver.
Omega-3 fatty acids
Omega-3 fatty acids have a powerful anti-inflammatory nature. They counteract the influence of free radicals, causing cell aging and neurodegenerative diseases. Omega-3s protect the brain from inflammation of brain cells, which improves all functions of the central nervous system, including cognitive function.
You can get omega-3 from fish, tofu, walnuts, eggs, beans, seeds, avocados.
Magnesium
Magnesium is one of the most abundant minerals in the body. It is involved in multiple processes. It is indispensable in the conduction of nerve impulses from the brain to the muscles. It has a soothing function. Thanks to it, nerve cells preserve their integrity and vital functions, and their life cycle is extended. Sufficient amounts of magnesium in the body can contribute to the prevention of various degenerative changes in the brain, can improve its functions and make your mind clearer and sharper.
You can get magnesium from pumpkin seeds, pumpkin, spinach, brown rice, nuts and seeds, legumes, avocados, fish, whole grains, bananas, dried fruit, dairy products.
Vitamin C
Vitamin C is a powerful antioxidant that fights inflammation in the body. We know about it that it is essential for the immune system, skin, hair. It is also essential for brain he alth, however, because it can contribute to the he alth of the nervous system, making your mind sharper and more helpful as it improves cognitive function. Vitamin C deficiency can cause confusion, difficulty concentrating, memory impairment.
You can get vitamin C from citrus fruits, kiwis, red peppers, broccoli, Brussels sprouts, berries, spinach.
Vitamin B12
Vitamin B12 is a very important vitamin for the human body. It is involved in vital functions, one of which is the reduction of various disorders in the central nervous system, including memory and concentration. Long-term vitamin B12 deficiency is associated with an increased risk of dementia, Dr. Holtzer also says.
You can get vitamin B12 from poultry, fish, eggs, milk, dairy products, grains, tofu, soy.
