B vitamins including B6, B12, and folate boost brain health. They produce neurotransmitters, reduce homocysteine, and burn energy. Whole grains, leafy greens, beans, eggs, and lean meats are sources.
Vitamin D affects mood and cognition. Sunlight provides vitamin D, which the brain needs. Fatty seafood, fortified dairy, and egg yolks are sources.
It regulates neurotransmitters, nerves, and neuroplasticity. Leafy greens, nuts, seeds, and whole grains are sources.
Antioxidant selenium protects the brain. Brain health is supported by thyroid function. Brazil nuts, seafood, beef, and whole grains.
Omega-3 fatty acids, especially DHA, are necessary for brain health. They aid brain development and cognition.
Antioxidant vitamin E protects brain cells. It may reduce age-related cognitive deterioration. Nuts, seeds, vegetable oils, and greens contain vitamin E.
Vitamin C protects brain cells and synthesizes neurotransmitters as an antioxidant. Citrus, berries, kiwi, and bell peppers are vitamin C-rich.
Zinc regulates neurotransmitters and synapses. It aids memory and cognition. Oysters, red meat, poultry, beans, and nuts contain zinc.
Iron transports oxygen to the brain and body. Iron deficiency impairs cognition and attention. Lean meats, shellfish, legumes, and fortified cereals are iron-rich.