Highly-reactive forms of oxygen called free radicals create chemical reactions that damage brain cells. If free radicals get out of control, cells are damaged faster than they can be repaired. Like a biological form of rust, a lifetime of these damaging chemical reactions can lead to diminished brain function.
Micronutrients from food help maintain the oxygen balance in your brain as well as combat the highly-reactive forms of oxygen called free radicals.
The following antioxidants attract and gather the free radicals to protect and benefit your brain:
Lutin found in:
carrots and dark, leafy greens such as spinach and kale, oranges and eggs.
'Blue' foods - some of the most potent plant-derived antioxidants are blue eg blueberries.
Ginkgo Leaves
Turmeric - curcumin is a powerful antioxidant and anti-inflammatory compound found in the curry spice turmeric
Vitamin C
The richest sources are rose hips, guava, black currants, cranberries, kale, parsley, peppers, Brussels sprouts, broccoli, collards, and cabbage. Good sources include citrus fruits, tomatoes, artichokes, Swiss chard, and strawberries.
Vitamin E
Seeds, nuts, and soybeans - and their unrefined pressed oils - have the highest concentrations of vitamin E. Significant quantities are found in brown rice, oats, fresh wheat germ, and in eggs from free-range chickens. Smaller concentrations occur in dark green leafy vegetables, Brussels sprouts, and broccoli.
Vitamin B
It is needed to convert glucose into brain energy, B vitamins are water-soluble and are not retained long in the body, so must be replenished regularly through diet. They are plentiful in whole grains, eggs, beans, and fresh leafy green vegetables, as well as in wheat germ and brewers's or nutritional yeast. High-temperature cooking or commercial food-processing destroy vitamin B.
Vitamins B12 and folic acid (also a B vitamin) are found in many foods. Vitamin B12 occurs primarily in animal foods including fish, meat, and poultry, as well as in dairy products and eggs. Rich food sources of folic acid include leafy greens such as spinach and turnip greens, dry beans and peas, fortified cereals and grain products, and some fruits and vegetables.
Magnesium is found in many foods, but usually in small amounts. A single food will not meet your daily magnesium needs. A variety of fruits, vegetables, and grains can supply your magnesium requirements. Water can also provide magnesium hard water has more magnesium than soft water.
