The nutrients we eat on a daily basis undoubtedly influence our cognitive abilities. As a result, the brain is a high-energy organ that consumes roughly 20% of the body’s calories, so it requires enough of nutritious nourishment to stay focused throughout the day.
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While the brain can manufacture some nutrients on its own to maintain and maximize functioning and ensure that we can think, remember, and communicate effectively in our daily lives, there are some brain-boosting nutrients that our bodies require but cannot produce. However , the following are the necessary nutrients that humans need for a healthy brain.
Choline
Choline is a critical nutrient for good brain function since it is a component in the production of acetylcholine, also an important neurotransmitter that supports memory and learning, according to Well+Good. Furthermore, the best sources are nutrient-dense foods including eggs, soybeans, fatty salmon, liver, red potatoes, and fiber-rich quinoa.
Omega-3 fatty acids
Omega-3 is essential for brain function throughout life, from early cognitive development in fetuses to adult learning and memory. Brain cells with high omega-3 levels in their membranes are thought to communicate with other cells more effectively, which is a key mechanism for brain function.
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Electrolytes and vitamin B
Electrolytes and vitamin B are both crucial for keeping the brain and the rest of the body hydrated and electrolyte-balanced. B vitamins and electrolytes can be found in fresh fruits and vegetables, nuts and seeds, and some dairy products like cottage cheese, according to Health Line. Nonetheless, you must drink lots of water at all times.
Proteins
Meat, fish, eggs, soy, milk, beans, lentils, and nuts are just a few examples of protein-rich foods. As a result, eating protein elevates the levels of another amino acid called tyrosine, which causes the brain to produce norepinephrine and dopamine, two different types of chemical messengers.
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Antioxidants
Cocoa, commonly known as cacao, is a form of antioxidant that is found in dark chocolate. Therefore, antioxidants are particularly crucial for brain health, according to Medical News Today, since the brain is particularly vulnerable to oxidative stress, which contributes to age-related cognitive decline and brain illnesses.