We all know the food we eat affects our health and body shape, but did you know it also does the same for our brain? If we don’t give our brain the proper fuel, it will slow us down, hinders our focus, makes us more unhappy and unmotivated.  To maximize brain power, get these key nutrients:

Omega-3s: A fatty acid that is critical for cognitive function and brain development throughout all stages of life.  Best sources are walnuts, chia seeds, sardines, salmon, flaxseed, eggs, and fish oil.

Magnesium: A mineral found in almonds, spinach, cashews, avocado and black beans.  It helps the brain form new neural connections throughout life. Research has shown magnesium may also help to improve memory.

Vitamin B Complex: A dietary supplement combining vitamins B1, B2, B3, B5, B6, B7, B9 and B12. These B vitamins can be found naturally in foods, and are required for optimal neurological performance of our brain by promoting normal function of hormones and neurotransmitters in memory consolidation and other high mental functions:  

• Vitamin B1: Seaweed, sunflower seeds, macadamia nuts, lentils and black beans
• Vitamin B6: Grass-fed beef, pistachios, tuna, turkey breast, avocado
• Vitamin B9: Spinach, beef liver, broccoli, asparagus, romaine lettuce
• Vitamin B12: Beef liver, sardines, wild salmon, eggs, nutritional yeast

Vitamin C Complex: An antioxidant that protects the brain. Vitamin C is also involved in making the neurotransmitters noradrenaline and serotonin, which affect mood. Since our body cannot produce or store vitamin C, we must get our daily intake through food or drink such as, broccoli, citrus fruits, bell peppers, watermelon and spinach.

Vitamin D: A steroid hormone that is naturally sourced from sunlight in is shown to play a critical role in brain performance.  

Vitamin E: A powerful antioxidant that prevents oxidative stress from damaging our brain cells.  Almonds, kale, Swiss chard, parsley, and olives are the best sources of Vitamin E.

 Zinc: A mineral, found in pumpkin seeds, grass-fed beef, cashews, mushrooms, and spinach, is essential for neuron growth and performance.  

By eating a wide variety of food consisting of the top brain vitamin and minerals, you ensure your brain is getting the resources it needs to work efficiently. To get more brain power, give it more brain power foods!