Nutrition For Optimal Cognitive Function

Our brain is the most important, complex, and fascinating organ in our body. It is responsible for regulation of your mood, behavior, thoughts, and emotions. With increasing age as well as several health conditions, your cognitive ability tends to decline. It may also lead to certain chronic disorders like Parkinson’s or Alzheimer’s. There are some nutrients and herbs that you should include in your diet in order to maintain optimal cognitive function. Some of these nutrients and herbs may include:

1. Ashwagandha

Ashwagandha, also known as Indian Ginseng, has been used as a traditional Indian Ayurvedic medicine because of the cognitive and overall benefits it offers. Consuming healthy amounts of Ashwagandha as part of your diet may help enhance cognitive function, improve attention, and boost information processing speed in adults. It may also help improve memory function for some individuals. 

There are multiple forms in which you can consume ashwagandha. These include dietary aid (in the form of capsules, tablets, and liquid extracts), powder (with water, smoothies, or juices), tea, and spice for various culinary dishes. Moreover, the ashwagandha powder price as well as that of other forms of the same.

2. Omega 3 Fatty Acids

Omega 3 is a type of healthy polyunsaturated fatty acids that provide multiple health benefits. One of these is enhancement of your cognitive health. The EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) content present in the healthy fat can help improve memory as well as attention in individuals facing cognitive impairment. The anti-inflammatory properties of the nutrient also help reduce the risk of chronic disorders like Alzheimer’s.

To avail omega 3, you can consume certain fish like salmon, tuna, sardines, trout, mackerel, and so on. You can also rely on walnuts, flaxseeds, chia seeds, and other natural foods. If you are unable to meet your body’s omega 3 requirements, choose omega 3 capsules to bridge the nutritional gap.

3. Vitamin B Complex

Vitamin B complex is a group of 8 different types of B vitamins that are beneficial for different functions of your body. B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), and B6 (pyridoxine) are important for the production of energy for the functioning of the brain. B6, B9 (folate), and B12 aid the production of neurotransmitters like dopamine, serotonin, and norepinephrine that play an important role in the regulation of your memory, cognitive function, and mood. They also help regulate homocysteine levels, thereby helping with the prevention of Alzheimer’s as well as cognitive decline.

Essentially, a diet that consists of whole foods can help you get enough amounts of the eight vitamins that constitute vitamin B complex. Meat and nuts & seeds are also a good source of  a majority of B vitamins. 

4. Curcumin

 Curcumin, a compound found in turmeric, is a commonly used spice in the Indian subcontinent. Its anti-inflammatory properties can help reduce the risk of age-related cognitive decline as well as chronic conditions related to the same. Curcumin also promotes neurogenesis, the process of growth of new brain cells. 

The amounts of curcumin present in turmeric are relatively low. Therefore, in addition to turmeric, you can rely on supplementation to get the required quantity of curcumin. You can also consider consuming black pepper when consuming any source of curcumin. This is because piperine present in black pepper can help enhance the absorption of curcumin.

5. Ginkgo Biloba 

The flavonoids and terpenoids present in ginkgo biloba have antioxidant properties that help fight against the effect of free radicals in the body and maintain oxidative balance. They also possess anti-inflammatory properties that, when combined with the former, help reduce the risk of developing certain neurodegenerative disorders. The consumption of ginkgo biloba can help improve blood flow to the brain, and also enhance memory.

You can consume ginkgo biloba in the form of tablets, capsules, and extracts. You can speak to your healthcare provider for the right dosage, suitability, ingredients as well as nutritional value to avoid any adverse effects. You can choose the products that have minimum 24% flavonoids and 6% terpenoids.

Conclusion

So, these were some of the nutrients as well as herbs that can help maintain optimal cognitive function. These can improve your memory, attention, focus, and overall health of your brain. However,you should also focus on getting proper exercise, reducing stress, improving sleep, and giving yourself mental challenges as well.

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