What your brain needs and where to get them

What your brain needs and where to get them

If you want to maximize your brain power so asto increase your focus, think more clearly and live a happier and longer life, then pay attention because this article will give you the top nutrients you need to maximize your brain power and what foods to include in your diet in order to get them.

Buy HGH in Pasadena

Buy HGH in Pasadena

Magnesium

Magnesium is an essential mineral that is critical for brain activity and has been known to calm the brain and nervous system to the point it has been called “Nature’s Natural Valium.” Magnesium is essential for hundreds of metabolic processes within the body and brain yet it is still the second most common nutritional deficiency in the world.

Magnesium helps the brain by:

• Providing antI-inflammatory benefits
• Lowering stress hormones
• Increasing neuroplasticity
• Relaxing the nervous system
• Helping to lift depression
• Reducing anxiety

Best sources: almonds, spinach, cashews, avocado, black beans.

Vitamin B6

Vitamin B6 is critical for helping to improve your mood to make you feel happier but is also important to combat mental fatigue. B6 is a critical component of building the neurotransmitters serotonin and norepinephrine.

Serotonin is known as your happy neurotransmitter and is vitally important for improving your mood. Norepinephrine helps your brain stay focused and alert.

Symptoms of B6 deficiency include:

• Irritability
• Loss of focus and concentration
• Fatigue
• Memory trouble
• Muscle pains

Best sources: grassfed beef, pistachios, tuna, turkey breast, avocado.

Vitamin B12

B12 is essential for many aspects of our health and wellbeing including building strong bones, hair, skin, nails, immune system and heart health. B12 is also extremely important for your brain and mental wellbeing.

B12 is necessary for many aspects of mental performance including being able to memorize and stay focused. It also plays an important role in producing serotonin and dopamine. Dopamine is your motivation and reward neurotransmitter.

Having low levels of B12 can have some serious consequences including:

• Brain fog
• Memory loss
• Depression
• Anxiety
• Confusion
• Depression
• Hallucinations and Schizophrenia (severe cases)

B12 is commonly found in many animal products and meats, so vegetarians and vegans should pay special attention to their B12 to make sure they are getting enough of it in their diet from plant sources or supplementation.

Best sources: beef liver, sardines, wild salmon, eggs, nutritional yeast.

Vitamin D

The “sunshine” vitamin is arguably one of the most important vitamins that many people miss out on. Vitamin D is usually associated with bone health and heart health but it’s been shown in research that Vitamin D may play a critical role in your brain performance. Several studies have shown that low levels of vitamin D can impair cognitive function and performance.

Fewer people are getting outside in the natural sunlight leading to more cases of vitamin D deficiency than ever before. The best part about Vitamin D is that you can get it for free or extremely cheap. Just a few minutes a day of natural sunlight can make a big difference in your Vitamin D levels.

Best sources: natural sunlight or find a Vitamin D supplement.

Zinc

Zinc is essential for neuron growth and performance. The highest concentration of zinc is located in your brain, particularly in your hippocampus, the area of the brain involved in regulating your limbic system, the region that regulates emotions. Neurons require zinc in order to communicate effectively to one another.

Low levels of zinc are associated with:

• Attention and focus problems
• Lowered immune system
• Acne or rashes
• Diarrhea

Best sources: pumpkin seeds, grass-fed beef, cashews, mushrooms, spinach.

Omega-3’s

Your brain is made up of 60% fat so if you want a healthy and optimally performing brain, you need to ensure you’re giving your brain the right building blocks and fat is one of the most important. Fat has been vilified over the years as being the big villain of health, but in reality, high-quality fat is not only good for you, it’s essential for your brain power and health.

Some of the most important fat to give your brain are Omega-3’s. Omega-3’s such as DHA are the essential nutrients that form the outer layer our brain cells. In fact, not getting enough omega-3’s in your diet can affect normal brain development and cognition. It has also been shown to be implicated in premature brain aging and cognitive decline.

Getting healthy sources of omega-3’s from your diet is critical for optimal brain power.

Best sources: walnuts, chia seeds, sardines, salmon, flaxseed, eggs, fish oil.

Vitamin B1: Thiamine

Many B vitamins are known to be beneficial for brain health and well-being but for this article, let’s focus on some of the critical B vitamins.

B1, also known as thiamine, is needed for a large number of metabolic processes in the body including the processes that manage your energy. Your brain uses tremendous amounts of energy throughout the day. Having low levels of thiamine can rob your brain of the vital energy that it needs.

Thiamine can boost your mood, energy, and alertness by providing the energy your brain cells need to work effectively and keep their strength up.

Low levels of thiamine have been associated with:

• Nerve damage
• Nerve inflammation
• Fatigue
• Loss of short-term memory
• Confusion
• Irritability

Having enough vitamin B1 (thiamine) is essential for optimal brain performance and health by providing your brain the energy is needs to get through the day.

Best sources: seaweed, sunflower seeds, macadamia nuts, lentils, black beans.