Natural Vitamins for the Brain
Foods rich in vitamins can significantly improve brain functioning. They can even help to reverse loss of memory and improve coordination skills. By ensuring that you have plenty of these vitamins in your daily diet, you will also boost your intake of antioxidants that combat free-radical damage.
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Beta-Carotene
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Beta-carotene, the chemical that gives sweet potatoes and carrots their orange color, is rich in antioxidants, and it is a chemical that converts easily to vitamin A. Beta-carotene helps to combat oxidative stress, which is known to damage brain cells. Studies have shown that beta-carotene can reduce the aging of the brain and help to prevent age-related memory loss and impairment. Beta-carotene can be taken in supplement form. The suggested daily dosage is between 15mg and 180mg per day. Foods rich in beta-carotene include broccoli, mango, beef liver, cranberries, currants, grapes, turnips, avocados and beets.
Vitamin C
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Vitamin C is vital for early brain development and neuronal functioning in babies and small children. In adults, vitamin C improves the functioning of neurotransmitters that affect mood. Vitamin C supplements may be taken daily at a suggested dosage of 1000mg to 2000mg. Foods rich in vitamin C include oranges, red and orange peppers, broccoli, papayas, kiwi and potatoes.
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B Vitamins
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There are a number of B vitamins; thiamine (B1), riboflavin (B2), niacin (B3), folic acid (B9) and biotin (B7). Several B vitamins have been shown to have important effects on the brain. B3, for example is known to reduce the effects of mental impairment due to aging, particularly as relates to memory. All of the B vitamins, combined, help to maintain mental agility throughout the senior years and can also help reduce the risk of Alzheimer's disease. You can take a vitamin B complex, which usually contains 100mg each of B1, B2, B3 and 400mg of folic acid.
Vitamin E
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Vitamin E helps to keep your mind as sharp as a razor. Many Americans don't get enough of this vitamin in their diet because they do not eat foods rich in vitamin E, such as nuts and seeds. Boost your diet and your brain power by adding the following foods to your daily intake: sunflower seeds, turnip greens, sunflower oil, peanuts, spinach, hazelnuts and fortified cereal.
Minerals
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The following minerals will also help to improve, restore and maintain brain functions:
Iron -- found in liver, eggs, beans, cruciferous vegetables (such as spinach, cabbage) and dried fruits, iron reduces the risk of age-related memory loss.
Calcium -- found in milk, dried apricots, broccoli and oranges, calcium improves the transmission of nerve impulses.
Magnesium -- found in peanuts, bananas and beans, magnesium has the same benefits as calcium, while also helping to protect the brain from toxic chemicals.
Zinc -- found in marine fish (such as herring, salmon), turkey and bread, zinc helps maintain and improve concentration.
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