B Vitamins (B6, B9, B12)
B-vitamins are essential for various brain functions, including the synthesis of neurotransmitters and the maintenance of myelin, the protective covering of nerve fibers. Vitamin B6 is found in bananas, potatoes, and poultry, while vitamin B9 (folate) is abundant in leafy greens, beans, and lentils. Vitamin B12, crucial for neurological health, is primarily found in animal products, and deficiencies can contribute to cognitive decline.
Magnesium
Magnesium is involved in over 300 enzymatic reactions in the body, including those related to brain function. It helps regulate neurotransmitters, promote synaptic plasticity, and enhance cognitive performance. Foods rich in magnesium include nuts, seeds, whole grains, and leafy green vegetables.
Zinc
Zinc is an essential mineral that plays a role in synaptic transmission and contributes to the structure of proteins in the brain. It is found in foods such as meat, dairy, nuts, and legumes. Adequate zinc levels support overall cognitive function and may contribute to neuroprotection.
Curcumin
Curcumin, the active compound in turmeric, has potent anti-inflammatory and antioxidant properties. Research suggests that curcumin may have neuroprotective effects, potentially reducing the risk of age-related cognitive decline. Including turmeric in cooking or taking curcumin supplements may provide cognitive benefits.
