Vitamins and minerals for the brain

They improve mental performance, increase memory and keep fatigue away.

They improve mental performance, increase memory and keep fatigue away.

Students know it very well: after a school year spent studying, between questions, exams and class assignments, the brain is tired.

First of all we need rest and recreation, real cure-alls for the neurons. To give them a hand to recharge, and to get fit at the beginning of September, we must also guarantee them the right amount of nutrients.

The warm season offers a large variety of fruit and vegetables, which contain high levels of antioxidant molecules , i.e. vitamins and mineral salts.

By enriching the diet with these foods we help the body detoxify from what it has accumulated during the winter, when fatty foods generally abound .

The effect of fruit and vegetables on the health of the nervous system is all-round: in addition to improving memory and cognitive abilities, they increase neuromotor function.

Blueberry, for example, contains numerous antioxidants that counteract brain aging.

Grape juice, on the other hand, also helps improve short-term memory.

A concentrate of vitamins and flavonoids

Without precious micronutrients such as vitamins and mineral salts, no metabolic process in our body could work.

Here, then, is how to choose the ingredients for a diet that gives us the necessary sprint. The rules to follow are always those of freshness, seasonality and variety. 

Even in autumn, fruit and vegetables must occupy a privileged place on the table because, if eaten raw and freshly purchased, they allow you to fill up on precious vitamins such as A, C and E, anthocyanins and flavonoids. 

All compounds characterized by a strong antioxidant activity that help the brain to function better and the whole body to counteract fatigue and stress. 

In addition, some substances contained in specific fruits have demonstrated the ability to improve memory (for example, grape juice) or to prevent brain aging (blueberry and other red-purple fruits). 

Further help comes from dried fruit, rich in vitamin E , magnesium , zinc and essential fatty acids of the omega-3 and omega-6 series, which are useful not only on the cardiovascular front but also to support memory and brain efficiency. 

Naturally, since these are high-calorie foods, one should not overdo it: two to four walnuts, almonds or hazelnuts a day are enough for an adequate supply of useful elements.

B good for the brain

Vitamin B is particularly valuable for ensuring the vitality of nerve cells, supporting intellectual activity and counteracting irritability and mental stress . B1 , vitamin B2 , vitamin B3 or vitamin PP , vitamin B5 , vitamin B6 , vitamin B9 , vitamin B8 or vitamin H , vitamin B12 ), each of which has specific characteristics

These compounds are widely used in foods, but you may run the risk of running out of them, especially when the need increases. As happens during periods of intense study or work and during pregnancy.

Taken together they are useful for maintaining nervous balance, counteracting stress and avoiding anxiety , nervousness and insomnia.

In fact, B vitamins participate in the synthesis of neurotransmitters (including serotonin , dopamine and acetylcholine), supporting the functionality of the nervous system.

The main source of vitamin B1 is brewer’s yeast. This is followed by red and white meats, hazelnuts, legumes and foods of animal origin in general, such as eggs and dairy products. 

Cereals contain them in abundance only if whole or specifically enriched during industrial processing, which is now commonly the case for flour, pasta and breakfast cereals .

Vitamin B2, better known as riboflavin , is found in practically all plant and animal cells which use it to produce energy in the final stages of nutrient transformation. Few foods, however, guarantee a significant contribution. 

Among those which are richer in it we must mention brewer’s yeast, the liver (main storage organ also in man), milk and dairy products in general, meat, eggs and green leafy vegetables. In the latter case, however, intestinal absorption is decidedly poor. 

Vitamin B6 or pyridoxine is almost always found linked to proteins , especially those of meat, while niacin is the only B group vitamin that can also be partially synthesized by the human body starting from tryptophan, an amino acid contained above all in meat, milk and eggs.

As for folic acid  (vitamin B9), its adequate intake becomes essential especially in pregnancy, because it helps to prevent malformations in the newborn, especially at the level of the brain and spinal cord (spina bifida). 

Although present in almost all foods, diet alone is not enough to satisfy the requirement when it is increased by particular conditions, because the intestine is able to absorb only a modest amount.

Vitamin B12, mainly supplied by foods of animal origin such as meat, fish, eggs and milk, should instead be supplemented above all if one suffers from gastrointestinal diseases which hinder its assimilation or if one is a “strict” vegetarian because the already low quantity of B12 supplied by the diet without foods of animal origin remains trapped in the vegetable fibers and, therefore, absorbed in minimal part.

On the other hand, it is difficult to develop  pantothenic acid deficiencies  (involved in the biosynthesis reactions of hormones, cholesterol , fatty acids, cell membrane phospholipids, antibodies and hemoglobin) and biotin , which are found practically everywhere in nature. 

And in periods of greater physical and mental effort, supplementation can be taken into consideration: today there are formulations suitable for all needs, both for young people and for the elderly.

A little bit of everything

During periods of intense study, the diet must be balanced and include, in addition to the B vitamins, vitamin C and vitamin E. Let’s see which foods are rich in them:

Vitamins food sources
Vitamin C Citrus, green leafy vegetables
Vitamin E Green leafy vegetables, vegetable oils, wheat germ, nuts, seeds, grains

In addition to vitamins, the diet must also include salts which act on memory and the ability to concentrate, in particular calcium , magnesium and iron .

Therefore, the student’s diet should not lack foods rich in these minerals (such as milk and derivatives, eggs, legumes, etc.).

Flavonoids against free radicals

Flavonoids also have strong antioxidant power, which helps the brain protect itself from the aging action of free radicals.

Having them at your disposal is very easy thanks to fruit: they are abundant in blueberries, raspberries, blackberries, apricots, apples, cherries, grapes, grapefruit, lemons, oranges and tea (especially green), but also in dark chocolate and wine red.

The NFI Observatory (Nutrition Foundation of Italy’s Center for Food Studies) has confirmed that a diet rich in flavonoids helps the elderly to maintain good cognitive abilities and to have less loss of lucidity.

In a study that took 10 years and involved 1,640 people over the age of 65, the researchers demonstrated that those who consume more flavonoids (from 13.6 to 36.9 mg per day) have greater cognitive abilities and that a diet low in these precious antioxidants corresponds to a greater decline in intellectual capacity during aging.

If the menu is not enough

Easy said, less easy done. Following a balanced diet that contains all the essential nutrients for those who study is not always easy.

For this reason there are supplements based on vitamins and mineral salts specifically designed for the needs of those who have to ask their brain for maximum performance. Ask your trusted pharmacist which products best meet your needs.

Macronutrients must also not be missing

Simple and complex carbohydrates in the right measure are essential to supply nerve cells and muscles with ready-to-use energy. 

And then proteins, in order not to run out of essential amino acids, support tissue renewal and the biosynthesis of neurotransmitters that mediate communication between neurons.

But also small doses of fats, necessary for the correct metabolism of cell membranes in general and of those of nerve cells in particular, in which they are present in abundance, playing a crucial role in ensuring correct propagation of nervous and neuromuscular stimuli.

A few more tips

In addition to eating, the brain also needs to rest, distract itself and have fun in order to function at its best. Therefore, if we really want to ensure optimal intellectual performance, it is essential:

  • maintain a balanced rhythm of life and sleep a sufficient number of hours a night, on average at least seven to eight. In this way, you will also feel fitter, more reactive and serene during the day, being able to better face commitments and problems and avoiding stress.
  • Even when you feel like you have little time and too many things to memorize or tasks to do, then it’s pointless to overdo it, remaining hunched over books or glued to the computer monitor continuously for whole days. 
  • After two or three hours even the most resistant brain gets tired, attention drops and performance drops. At this point, it’s much better to take a break and resume your study or work after about ten minutes with renewed vitality.

Joycelyn Elders is the author and creator of EmpowerEssence, a health and wellness blog. Elders is a respected public health advocate and pediatrician dedicated to promoting general health and well-being.

The blog covers a wide range of topics related to health and wellness, with articles organized into several categories.

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