Foods That Are Very Good for Your Brain

Consuming and maintaining a well-balanced, nutrient-rich diet is important for a healthy body and mind. Your brain requires nutrients to function properly. If your brain is deprived of healthy nutrients, you may be unable to concentrate, retain memory or develop a healthy brain function. Certain foods are particularly good for your brain.

FOODS RICH IN FOLATE

Folate, a B vitamin, helps your body produce and maintain new cells, so this vitamin is essential for healthy cell growth during pregnancy. Pregnant women who are deficient in this vitamin have an increased risk of delivering a baby who is premature, has low birth weight or has neural tube defects. Neural tube defects include conditions in which the spinal cord, brain or tissues surrounding the brain fail to develop properly. The National Institutes of Health suggests that you consume 400 micrograms of folate per day. You can obtain this vitamin naturally in foods such as beans, peas, spinach, turnips, oranges and lemons. It is also available in fortified foods such as whole grains or as a supplement.

FOODS RICH IN VITAMIN B-1

Vitamin B-1 can help you form and maintain a healthy brain and nervous system. A deficiency in this vitamin can lead to depression, poor concentration and irritability. To avoid these symptoms, adult males should consume 1.2 mg of vitamin B-1 per day, and adult females should consume 1.1 mg, according to the University of Maryland Medical Center (UMMC). You can find this vitamin in pork, organ meats, whole-grain rice, legumes and blackstrap molasses.

FOODS RICH IN VITAMIN B-6

Vitamin B-6 is necessary for the formation of neurotransmitters in your body, chemicals that deliver brain signals between nerves, so it is essential for a healthy brain development and function. A deficiency in this vitamin can be experienced as reduced concentration and short-term memory loss. Adults should consume 1.3 mg of vitamin B-6 per day to avoid these symptoms, according to the UMMC. Good dietary sources include cheese, milk, salmon, shrimp, chicken, turkey, beef liver, brown rice, lentils, beans and spinach. You can also obtain this vitamin in a supplement.

FOODS RICH IN ESSENTIAL FATTY ACIDS

Omega-3 and omega-6 fats are essential fatty acids that help in the proper growth, development and functioning of your brain. Since your body does not make these fats, you must obtain them in your diet. Good dietary sources of omega-3 fats include salmon, sardines, herring, walnuts, flaxseed and flaxseed oil. Good dietary sources of omega-6 fats include vegetable oils, Brazil nuts and pecans. Consult your doctor if you think a supplement might benefit you.