Our top 10 nutrients for brain health
1. DHA | 2. EPA | 3. Iron | 4. Iodine | 5. Folate | 6. Vitamin B12 | 7. Vitamin C | 8. Vitamin D | 9. Vitamin E | 10. Vitamin P
1. DHA
DHA, also known as Docosahexaenoic, is a long chain polyunsaturated omega-3 fatty acid. DHA is a major component of nerve and retinal membranes, which enables rapid communication between them.
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DHA supports brain development, including memory, learning, behaviour, neural repair, vision and emotions. It can help to alleviate anxiety, depression, mood changes and aggression.
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Key foods:
- Oily fish, like mackerel, sardines, salmon, anchovies, herring
Other good foods:
(Contain ALA, a precursor of DHA and EPA)
- Certain nuts, like walnuts
- Seeds, like pumpkin or flax seeds
- Green leafy vegetables, like kale
- Algae, such as spirulina
- Oils from flax and rape seeds
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We recommend eating at least two portions of oily fish a week. DHA is suitable for everyone, including pregnant women.
2. EPA
EPA, also known as Eicosapentaenoic Acid, is a long chain polyunsaturated omega-3 fatty acid. EPA is a major anti-inflammatory agent. It helps to regulate and reduce cellular inflammation and encourages blood flow.
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EPA helps to support brain functioning and memory and probably lowers the risk of development of mental health issues and degenerative diseases.
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Key foods:
- Oily fish, like mackerel, sardines, salmon, anchovis, herring
Other good foods:
(Contain ALA, a precursor of DHA and EPA)
- Certain nuts, like walnuts
- Seeds, like pumpkin or flax seeds
- Green leafy vegetables, like kale
- Algae, such as spirulina
- Oils containing flaxseed and rapeseed
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We recommend eating at least two portions of oily fish a week. EPA is suitable for everyone, including pregnant women.
3. IRON
Iron is an essential constituent of haemoglobin in red blood cells that carries oxygen to the brain for generating its huge energy needs.
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Iron is essential for normal neurological function. Lack of iron causes anaemia, weakness and low resistance to infection.
During pregnancy, iron deficiency can negatively impact a baby's brain function, including their social and emotional processing, language skills and fine motor skills.
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Key foods:
- Red meat
- Liver
Other good foods:
- Lentils
- Chickpeas
- Green leafy vegetables
- Occasionally, breads and cereals
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We recommend Including the suggested foods in a healthy, balanced diet. Iron is suitable for everyone, especially people at risk of anaemia and pregnant women.
4. IODINE
Iodine is a key constituent of thyroid hormones that are essential for brain development and adult brain function.
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Significant lack of iodine causes hypothyroidism, which can lead to cretinism, a serious impairment of brain development.
But even mild iodine deficiency during pregnancy can limit a baby's brain development, leading to lower intelligence and poorer social interactions as it grows.
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Key foods:
- Seafood
- Meat
Other good foods:
- Milk
- Some fortified cereals
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We recommend including the suggested foods in a healthy, balanced diet. Iodine is suitable for young women and pregnant women.
5. FOLATE
Folate, also known as Vitamin b9, works with Vitamin B12 and is essential for production of red blood cells and for the development of the brain and spinal cord, particularly the insulation (‘myelin’) that surrounds many nerve fibres.
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For women planning to become pregnant and during pregnancy, lack of folate can cause a baby to develop spinal cord defects and increase risk of brain damage.
Folate deficiency can also contribute to age-related hearing loss and increased risk of dementia.
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Key foods:
- Green leafy vegetables
- Citrus fruits
- Bananas
- Beans
Other good foods:
- Fortified cereals
- Bread
- Brown rice
- Marmite
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We recommend:
- Including the suggested foods in a healthy, balanced diet
- In pregnancy taking folic acid supplements in combination with Vitamin B12 if there’s any risk of B12 deficiency
Folate is suitable for pregnant women, women planning pregnancy, and, with B12, older people.
6. VITAMIN B12
Vitamin B12, also known as Cobalamin, is essential for the production of red blood cells and for the myelination of the brain and spinal cord.
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Vitamin B12 helps to prevent anaemia and preserve myelination in old age.
For older people, it can prevent ‘pernicious’ anaemia, peripheral neuropathy and may help to prevent cognitive deficits.
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Key foods:
- Liver
- Meat
- Fish
Other good foods:
- Cheese
- Fortified cereals
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We recommend Including the suggested foods in a healthy, balanced diet. Vitamin B12 is suitable for pregnant women and older people.
7. VITAMIN C
Vitamin C, also known as Ascorbic acid, is a potent antioxidant. Build up of oxidants causes immune failure and brain damage leading to fatigue and mental disorders.
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In severe cases, lack of Vitamin C can lead to lethal scurvy. Milder deficiency is common and can cause tiredness, mental disorders and may be linked to Alzheimer’s disease.
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Key foods:
- Citrus fruits
- Potatoes
Other good foods:
- Non-citrus fruits
- A range of vegetables
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We recommend including the suggested foods in a healthy, balanced diet. Vitamin C is suitable for everyone.
8. VITAMIN D
Vitamin D, otherwise known as Ergocalciferol or Cholecalciferol, controls calcium levels in the blood, making sure the brain, bones and immune system receive consistent levels.
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In growing children, severe lack of Vitamin D can lead to rickets. But milder deficiency is very common in Northern countries with less sunlight. It can increase risk of diseases such as colon and breast cancer, and may lead to cognitive changes and low mood.
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Key foods:
- Oily fish, like mackerel, sardines, salmon and tuna
- Liver
- Eggs
Other good foods:
- Fortified cereals
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We recommend:
- Including the suggested foods in a healthy, balanced diet
- Safely spending some time in the sun
Vitamin D is suitable for everyone, especially people in countries with limited sun exposure.
9. VITAMIN E
Vitamin E, known as Tocopherols or tocotrienols, are potent antioxidants, and are important for neurological function. Build up of oxidants causes immune failure and brain damage leading to fatigue & mental and cognitive disorders.
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Vitamin E helps keep the brain healthy and strengthens the body's natural defence against illness and infection.
A lack of Vitamin E has been linked to infertility and to haemolytic anaemia, in which red blood cells break down faster than usual.
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Key foods:
- Oily fish, like mackerel, sardines, salmon and tuna
- Olive oil
- Nuts
- Seeds
Other good foods:
- Wheatgerm, like cereals
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We recommend including the suggested foods in a healthy, balanced diet. Vitamin E is suitable for everyone, especially men and women who want to conceive.
10. VITAMIN P
Vitamin P substances, also known as Polyphenols or Flavonoids, are antioxidants and anti-inflammatory agents and have cardio-protective, neuro-protective and anti-cancer properties.
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Flavonoids protect the heart and the nervous system, and are anti-cancer.
A low deficiency of flavonoids is common, but severe deficiency is rare. When it occurs, it is linked to an increased risk of chronic inflammation, and degenerative disease.
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Key foods:
- Almost all fruits and vegetables
Other good foods:
- Nuts
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We recommend including the suggested foods in a healthy, balanced diet. Vitamin P is suitable for everyone.