5 Vitamins and Minerals That Boost Brain Functioning
No organ in the human body is as complex as the brain is. Crossing all disciplinary lines, we unanimously, agree that it’s the most powerful organ that governs all other organs and processes in the body. All studies focused on unveiling the mystery behind the functioning of brain, links the development and performance of brain with vitamins and minerals found in nature. Here is a list of nutrients that are essential for the healthy functioning of our brain.
Image Courtesy: developinghumanbrain.org
Magnesium plays a vital role in over 50 processes that take place in our brain and helps with maintaining a healthy mind with improved focus, memory and sleep. It makes the nerves work better by improving their elasticity. Besides, magnesium helps with converting many of the vitamin B components into their active forms.
A few food items containing magnesium include spinach, banana, alfalfa and beetroot microgreens, dark chocolate, pumpkin seeds, dried, almonds, black beans, avocado and yogurt or kefir.
- Thiamine (B1)
Out of the various causes that lead to psychiatric disorders like dementia, psychosis, anxiety and depression, Vitamin B deficiency is believed to be one. Almost all constituents of Vitamin B complex contribute significantly in improving the mental health, find the role of B1 (Thiamine) as follows.
Thiamine is an important constituent of brain and nerve tissue. It facilitates the transmission of impulses, according to a research published in The Journal of International Medical Research. Its acute deficiency has been linked with Korsakoff syndrome, a chronic memory disorder most often seen in alcoholics and those suffering from AIDS.
A few food items containing thiamine include wheatgrass, peanuts, beans, spinach, kale and blackstrap molasses.
- Folic Acid (B9)
This is also an important constituent of Vitamin B complex. Chemically, folic acid is a category of compounds known as folates, which play an important role in the synthesis of amino acids and the formation of nerve tissue. A deficiency of this and other B-vitamins is linked with the developmental problems in children, and it’s evident that the problems of childhood persist in adulthood also. Hence, it’s important that parents focus on fulfilling the nutritional needs of their kids.
A few food items containing folic acid include dark leafy greens (Spinach, collard greens, turnip greens, mustard greens); broccoli, asparagus, and citrus fruits (papaya, oranges, grapefruit, strawberries, raspberries).
- Ascorbic acid (vitamin C)
The major consumption of Vitamin C happens in our nervous system, especially in the pituitary gland (400mg/kg). Vitamin C is essential for the synthesis of neurotransmitter dopamine. It also protects the brain against oxidative stress. Our body can’t store this vitamin. Hence, it’s important to maintain a regular intake through diets. Around 90mg is required daily, according to Mayo Clinic.
A few Vitamin C-rich foods include broccoli, brussels sprouts, cauliflower, green and red peppers, spinach, cabbage, turnip greens, and other leafy greens.
Most of us relate calcium only with bones. Very few of us know that it also helps maintaining a healthy brain functioning. Calcium regulates neurotransmission and controls nerve excitability, thereby effectively enhancing the learning, memory and reasoning prowess in kids and adults.
A few calcium-rich foods include milk, cheese, broccoli (raw), almonds, okra (raw) and yogurt.
Hope you found our list of 5 brain boosters useful. Around 95% of them are easily accessible from local markets. If you stay in Bangalore, you can order fresh microgreens from us.