We all know we have to feed our muscles the right food to increase strength and endurance. The power and durability of your brain can also be affected by the vitamins in your food--particularly Vitamin C and Vitamin E. That is because those vitamins are rich in antioxidants, which are essential to warding off the damaging effects of free radicals found in fried food, pollution and other sources. The brain, which processes around 60,000 thoughts a day, uses up a great deal of oxygen, making it particularly susceptible to a free radical onslaught that can lead to cognitive decline and Alzheimer's disease. Vitamins, however, can slow the march of memory loss and keep your mind sharp.
Step 1
Eat eggs. In addition to being a great source of protein, egg yolks also contain choline, a B vitamin that helps memory development. Your body uses choline to produce the neurotransmitter acetylcholine.
Step 2
Munch on nuts. Almonds and macadamia nuts provide Vitamin E and other antioxidants, which protect membranes of brain cells. Peanut butter is not as rich in Vitamin E and can trigger allergic reactions.
Step 3
Go for the whole grain. Whole grains found in breads and rice contain B vitamins, which have been shown to improve brain function. They also provide the slow release of glucose, which can help you avoid getting mentally fatigued the way you can get from heavily processed food.
Step 4
Be choosy about berries. The best fruits are strawberries, blueberries, raspberries, blackberries and cherries, because they contain bountiful amounts of Vitamin C, which not only helps prevent cancer but can also improve your memory. Vitamin C and Vitamin E working together can cut the risk of dementia by more than 60 percent.
Step 5
Add yogurt to your menu. Yogurt provides Vitamin B and Vitamin D, which are vital for the growth of brain tissue and neurotransmitters.
Step 6
Eat a helping of liver. While many people turn their nose up at liver, it is actually an excellent source of a vitamin-like substance called coenzyme Q10, which is believed to increase memory and concentration by increasing oxygen levels to the brain. Coenzyme Q10 is also found in soya beans, spinach and potatoes.
Step 7
Mix it up. B-complex vitamins are responsible for efficient mental health and can improve your memory, energy level and mood. The best source for these are dairy products, liver, fish, eggs, wheat germ and green, leafy vegetables.
Tips and Warnings
- Try to get as many of your vitamins from food as you can. Supplements are fine, but real food contains micronutrients and phytochemicals that are also good for you.
- Do not think vitamins alone will give you the rounded diet you need to keep your brain functioning. They help, but your brain also benefits from such nutrients as the omega-3 fatty acids found in fish.
