What you eat can have a big impact on your memory, focus, and mood. Certain vitamins and minerals play a key role in keeping your brain healthy and working properly, so let’s look at five brain-boosting vitamins and minerals you should know about.
1. Vitamin B5
Vitamin B5, also called pantothenic acid, helps your brain to create energy. It supports the production of a chemical called acetylcholine, which your brain uses to send messages between cells. Without enough B5, your brain might feel tired or slow. You can find this vitamin in foods such as eggs, milk, whole grains, and avocados.
2. Omega-3 fatty acids
Omega-3 fatty acids are a type of healthy fat that is important for building brain cells and may help improve memory and reduce feelings of stress. Omega-3s are found in fatty fish such as salmon and sardines, flaxseeds, chia seeds, and walnuts.
3. Magnesium
Vitamins and minerals play an important role in keeping your brain healthy and sharp. Magnesium is a mineral that helps your nerves and muscles work the way they should. It also helps keep your mood steady and can support better sleep, both of which are important for clear thinking and brain health. Green leafy vegetables, nuts, seeds, and whole grains are good sources of magnesium.
4. Vitamin E
Vitamin E acts like a shield for your brain cells. It protects them from damage caused by free radicals, which can speed up ageing and affect memory. This vitamin is known for supporting long-term brain health. By acting as a powerful antioxidant, vitamin E helps maintain your healthy brain function as you age. You can obtain vitamin E from almonds, sunflower seeds, spinach, and plant-based oils.
5. Vitamin C
Vitamin C is not just for your immune system; in addition, it supports your brain. It helps make key chemicals that control mood and memory, and it may lower the damage caused by stress. Citrus fruits, strawberries, peppers, and broccoli are all full of vitamin C.
