Superfoods: Nutrients That Improve Our Brain Function

Superfoods: nutrients that develop the function of our brains

We are what we eat. Nutrition is one of the most important parts of managing our health. And diet should be taken seriously as its power in the functioning of your body and brain is significant. Your body needs a variety of nutrients to function properly. Therefore, it is important to know the properties of the foods we eat.

The brain is one of the most important parts of our anatomy. It is the “central command center” where commands are sent to other parts of the body. We need to make sure our diet is healthy, because that’s when we take care of our brains.

In this article, we present some of the nutrients and foods our brains need to function properly.  Deficiency of these nutrients and excess of others can have negative consequences.

children and vegetables

Vitamin B.

Various B vitamins promote energy production as well as the overall growth and division of cells. They also form part of the hormonal process and the production of enzymes and protein. In addition, they are involved in the maintenance of the nervous system and the immune system.

Vitamin B1 (thiamine) is responsible for converting food into energy in the body so that the brain can absorb glucose. Lack of thiamine can cause depression, fatigue, impaired attention, memory problems, or affect mental agility. Examples of thiamine-containing foods:

  • Pork
  • Fish
  • Chicken
  • Cows liver
  • Eggs (especially yolk)
  • Raisins
  • Green beans
  • Flax seeds
  • Tomato
  • Potato

Vitamin B3 (niacin) has energetic functions along with vitamins B2 and B1. Vitamin B3 nourishes the brain, cures anxiety and prevents insomnia. Foods that contain vitamin B3:

  • Dairy products
  • Light fish
  • Peanuts
  • Pumpkin seeds
  • Lenses


Antioxidants can help prevent or delay certain types of cell damage. They are also involved in aging processes. Oxygen is important, but exposure to it causes oxidation. As a result, the chemicals in our body change, producing free radicals. Free radicals contribute to the aging process and the development of diseases such as cancer, diabetes and heart problems.


Antioxidants can fight the effects of free radicals in the body. Antioxidant groups can be found in the following foods:

  • Vitamin A: milk, beef, butter, eggs
  • Vitamin E: hazelnuts, spinach, cabbage
  • Beta-carotene: carrots, apricot, peach, broccoli
  • Vitamin C: papaya, strawberries, orange
  • Lutein: spinach, chard
  • Lycopene: watermelon
  • Selenium: corn, wheat, rice
Oxidative stress also affects neurodegeneration. Thus, it contributes to the onset of Alzheimer’s-type dementia. While not the only cause of illness, an antioxidant-rich diet is a great preventative strategy. This, of course, along with a healthy lifestyle.


Tryptophan is an essential amino acid in the synthesis of neurotransmitters serotonin. It is strongly associated with emotions, depression, heat control and regulation, hunger and sleep. Serotonin also regulates the secretion of melatonin, which in turn is involved in the functioning of the sleep and immune systems.

Tryptophan deficiency can cause a variety of effects in our body, such as a weakened immune system, stress, anxiety, or depression. There are various times when it is appropriate to grow that nutrient. Moments when, for example, we have suffered from insomnia, high stress, or physical or mental burnout.

  • Cheese
  • Fish
  • Milk
  • Pumpkin seeds
  • Soy
  • Tofu
  • Turkey


It is an amino acid that has the ability to inhibit enkephalin-like enzymes. They are responsible for the breakdown of enkephalins and natural endorphins. Endorphins are endogenous analgesics. Therefore, diet has a role as a kind of natural painkiller. In addition, it favors memory and learning processes.


It helps in the formation of some neurohormones that soften the symptoms of certain neurological diseases. It is a congenital disease characterized by the absence of an enzyme that metabolizes phenylalanine. In this case, it is toxic to the nervous system and causes brain damage.

Foods high in phenylalanine:

  • Salmon
  • Lenses
  • Almonds

Today, most of us have little time to eat and cook. The decision of what to buy and eat is often based on impulses. This is without a doubt the best way to give your body “empty calories.”

We should spend time planning meals, and also include the essential nutrients in our meals. We only have one body. So what could be a better investment than managing it?

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