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Last Updated on September 15, 2022
As time passes by, the body and brain start to age. If corrective measures are not taken, it can lead to brain decline and impact how it functions. So adopting appropriate methods to help you keep the brain healthy and in good shape could be a priority. Certain foods contain nutrients that could help keep the brain in good condition and allow it to perform at its best. Whole grain foods contain the nutrients that support brain function. Besides, they have ingredients that help to slow down age-related brain decline. Also, foods rich in omega-3 fatty acids, unsaturated fats, and flavonoids can slow down brain decline and reduce the risks of dementia.
Vitamin B, E, C, and omega-3 fatty acids are among the best supplements you can use to keep the brain healthy. They help support brain function while slowing down age-related decline. They, thus, play a role in making the brain age less rapidly.
Therefore, eating whole grains, vegetables, and fish is a sure way to keep your mind healthy. Besides, you need to stay physically active, get enough sleep each day, and take care of emerging medical conditions. Also, it is necessary to keep your social connections and engage in activities that challenge your mind if you want to keep your brain healthy. Eating a balanced diet is, therefore, the first step to keeping your brain healthy. But if you are unable to eat a balanced diet, there are supplements you can use to help boost brain function.
Note that not all supplements are helpful to the brain. However, some manufacturers use marketing hype to draw the attention of buyers to their products. You will come across all claims, including the fact that 2% of adults above 50 take supplements to keep their brains in good shape. But one of the questions you must persistently ask is whether these products work. Continue reading to find more about best supplements for brain health.
1. Omega 3 fatty acids
Salmon and Tuna are touted to be the best foods to include in your diet. But why is it so? These types of fish are rich in omega-3 fatty acids. Omega 3 fatty acids refer to unsaturated fat with anti-inflammatory effects. They help the brain build a block of new cell membranes. Omega 3 is associated with a low level of beta-amyloid protein, and is common in people suffering from Alzheimer’s. The fatty acid penetrates the blood-brain barrier to help maintain brain structure and functioning. But the best omega-3 fatty acids are those extracted from fatty fish, nuts, and fortified foods like yogurt and eggs.
2. B Vitamins
B vitamins such as B9, B12, and B6 play a critical role in maintaining brain health. If used early, they can help reduce the risk of Alzheimer’s. However, research on boosting supplements using Vitamin B supplements is inconclusive, so seeking advice from a physician should be prioritized before you start using the supplements.
3. Vitamin E
Vitamin E works as an antioxidant and protects cells from free radicals. It combats free radicals to protect the cells from oxidative stress. The oxidative stress level increases as one age and contributes significantly to cognitive decline. Thus, its anti-inflammatory effect helps keep the DNA healthy while allowing it to replicate correctly. It helps to keep the brain cell membrane healthy. Vitamin E supplements extracted from dark leafy greens, nuts, seeds, pumpkin, mango and asparagus, red bell pepper, and avocado are the best when looking for long-term brain health.
4. Ginseng and Ginkgo Biloba
Ginseng is a popular supplement commonly used in Asia. When used alongside ginkgo, it reduces brain decline and boosts its functioning.
5. Vitamin C
Vitamin C is known for its antioxidant properties and immunity powers. Studies suggest that vitamin C tames brain damage and supports brain functioning. Vitamin C supplements extracted from strawberries can significantly help in fighting Alzheimer’s. Other vital vitamin C sources include kiwi, green and red peppers, tomatoes, Brussels sprouts, cauliflower, citrus, and broccoli.
No conclusive evidence supports the fact that supplements reduce brain decline. Also, most supplements are not regulated by the FDA. So, if you decide to use supplements to boost brain functioning and reduce decline, you must work with a medical expert or nutritionist to determine the most suitable supplement. Thus, experts say that although supplements are ideal for the brain, spending money on nutritious foods can give better results than relying on supplements. Combining a balanced diet and the right supplements will, therefore, help you keep your brain healthy and function optimally.