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Boost Your Powers With Brain Food

by Tatiana Plesco
Powers With Brain Food

Research from Stanford University in Los Angeles showed that 10 percent of all dementia is due to vitamin B1 deficiency. Further studies have shown that if a person receives proper nutrition with regular physical activity in the fresh air, the health benefits the most. The brain is the motor of the heart, and vise versa, so give the best fuel possible.

 So-called “brain food,” is known to act directly or indirectly on the communication between nerve cells in the brain and thus on the formation of neurotransmitters. A deficiency of the precursor molecules, such as amino acids or fatty acids or also a lack of a sufficient dose of auxiliary nutrients such as vitamins and minerals, interfere with the formation of these neurotransmitters.


So-called "brain food

So-called “brain food

Vitamins and minerals

Vitamins and minerals are responsible for two things in mind: first, to maintain the practical cooperation of neurotransmitters and fatty acids. On the other hand, to protect the brain against damage caused by free radicals. Free radicals are molecules that attack brain cells and damage them.

Essential vitamins for thinking

Vitamin C is critically involved in the formation of the neurotransmitter dopamine. Vitamin E, which supports the transport of oxygen to the cells and the brain “oils,” and the vitamin B group (especially vitamin B1, B6, B12, folic acid), with their deficiency, leads primarily to memory loss and mental disorders.

Essential minerals

The ability to think are particularly iron, zinc, potassium, magnesium, and chromium.

Fatty acids

However, are crucial nutrients for optimal mental performance, because a large part of the brain is composed of these essential fatty acids (for example, the known omega-3 fatty acids). Effective brain performance requires the proper way and the right amount of fatty acids.

Amino acids or proteins

Amino acids (or proteins), especially the amino acids, should be present in our food in adequate quantities. Namely, amino acids are the precursors for the formation of dopamine and serotonin.

Nuts for brain health

Nuts for brain health

Another five of the essential nutrients in brief:


Responsible for energy production in the mitochondria of brain cells, the brain improves performance in Alzheimer’s patients. Deficiency leads to poor memory.


The provision of energy in the brain cells is vital. Boron stimulates the brain and nerve cells. A deficiency leads to imperfect memory.

Boron is an element found naturally in leafy green vegetables like kale and spinach. It located in grains, prunesraisins, noncitrus fruits, and nuts.

The five most common sources of boron in a person’s daily diet are:

  • Apples.
  • Coffee
  • Dried beans
  • Milk
  • Potatoes


The brain needs sugar. Chromium regulates sugar levels in the brain. If there is chromium deficiency threatens depression and memory loss.

Good sources of chromium include broccoli, green beans, potatoes, apples, bananas, whole grains, peas, cheese, corn, grapes.

Folic acid:

Stimulates the secretion of the hormone serotonin, which makes you think more creatively. A deficiency of folic acid may lead not only to depression but also neurological deficits.


Sugar is the only energy supplier that your brain can implement right away. Make sure you know healthy resources and stay away from processed, refined sugar.

The Glycemic Index of Common Fruits and Vegetables

  • FRUITS Glycemic index (glucose = 100)
  • Banana, ripe 62 
  • Dates dried 42
  • Grapes, average 59 

Please don’t forget regular exercise in the fresh air, if possible, to give your brain a chance to perform at it best.

Sources used



Updated: 20 July 2020

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