Maintaining brain health is very important for everyone. As we age, the body and brain go through a natural aging process. Therefore, it is normal to experience memory changes, learning difficulties, processing new information in the brain, and changes in many other cognitive activities.

But did you know that certain foods can improve cognitive abilities, improve concentration and memory?

What we eat has effects on both the way we age and on brain function. Each food has its own nutritional values ​​(vitamins and minerals). Of course, every mineral and vitamin is necessary for a healthy aging process. However, vitamins and minerals from some foods are extremely important for brain health.

6 Foods That Affect Brain Health

Choline

Choline, often referred to as vitamin J, is an essential nutrient for brain development and is found in foods such as liver, meat, fish, nuts, beans, peas, spinach, potatoes and eggs. Choline is also vital for the production of various components of the brain, including acetylcholine, a neurotransmitter essential for memory and learning.

Lutein

Lutein is a plant antioxidant found mainly in vegetables and has the ability to keep the brain young.

The antioxidant and anti-inflammatory effects of lutein make it particularly beneficial for eye and brain health. The best sources of lutein are spinach, kale, corn, zucchini, avocado and egg yolks.

Omega 3

Omega 3 fatty acids are of three types: docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA), and alpha-linolenic acid (ALA). The first two (DHA and EPA) improve learning ability and cognitive efficiency, while DHA deficiencies are associated with learning difficulties.

Omega 3s are mostly found in foods like walnuts, chia seeds, and fatty fish like salmon or mackerel.

Group B Vitamins

B vitamins play an important role in maintaining healthy brain function. They improve the production of neurotransmitters and help prevent dementia.

Major sources of B vitamins include lean meat, chicken, fish, dairy products, whole grains, fruits and vegetables.

Proteins

Proteins are essential for brain health as the amino acids they contain are used to produce neurotransmitters and contribute to the development of cognitive abilities.

Therefore, any protein deficiency can result in low energy and lack of mental acuity. It is very important to get protein from foods such as fish, chicken, eggs, yogurt, beans, lentils, nuts and oilseeds.

Electrolytes

Electrolytes such as sodium, potassium, calcium, and magnesium are essential minerals for brain and body health in general, and ensure the proper functioning of neurons.

Deficiency of these minerals causes mental and physical drowsiness, muscle cramps, confusion and decreased concentration.