Achieving optimum brain-activity depends on a lot of different factors. Only one of which is nutrition. While it is important to support your mental health with proper nutrients, it is just as important to reduce your exposure to environmental factors that may wreck havoc on your mental health. As a general rule of thumb, it is wise to eat a variety of fresh organic fruits and vegetables every day in order to support health and well-being.
[Note] Although nutrition may help support your mental health, it is not advisable to rely on it entirely. Please seek medical help before following any of the advice below.
The vitamins and minerals listed below, with some of their food sources, may help contribute to improved brain activity.
B vitamins (B1, B3, B5, B9, B12):
[Note]While the above mentioned B vitamins are great to support your nervous system, it is recommended that you take them in a B-complex and not just the selected few, to avoid creating further imbalances in your system. B vitamins from food sources do not pose the same risk.
B vitamins, especially choline which is considered to be an “unofficial B” vitamin, are important for the maintenance of myelin sheath that envelops the nerves and act as insulation.
Sources – Whole grains, dark leafy vegetables and eggs.
Vitamin C:
It is a very powerful antioxidant that contributes to the reduction of free radical damage in the brain and other parts of the body. It may also contribute to reduced inflammation in your nervous system and to improved mood.
Sources – Citrus fruits, berries, broccoli, avocado, asparagus and spinach
Calcium & Magnesium:
Cal-Mag are important minerals for nerve conductivity in the nervous system.
Sources – (Calcium) Almonds, dark leafy greens, broccoli, sesame seeds and yogurt. (Magnesium) Whole grains, figs, seafood, nuts, seeds and bananas.
Manganese:
This mineral aids enzyme activity as well as the synthesis of fatty acids which is necessary for brain development as brains are made up of approximately 60% fat.
Sources – Whole grains, egg yolks, leafy greens, nuts, seeds, avocados and blueberries.
Zinc:
Zinc is also a known powerful antioxidant which is also necessary for the tissue and cell formation.
Sources – Organ meats, seafood, milk, poultry, eggs, mushrooms, and pumpkin seeds.
Essential Fatty Acids:
Dietary fats are important for the nourishment of the brain cells which are involved in processing thoughts and emotions.
Sources – flaxseeds, fish and coconut oil
Leave a Reply