What you eat today determines your long-term health, and if you want to work on brain longevity, health scientist Ollie Whitby shared eight nutrients that help you achieve that, especially in midlife.
A well-functioning brain, even as you age, is a blessing that you wouldn’t want to let go of. And so, Ollie shared, “The way we live — and the nutrients we consume — shape how our brain cells function, repair, and protect themselves over time.”
He added that research shows these eight nutrients listed below are crucial for cognitive longevity. Moreover, he included sources from which they can be obtained. Take a look...
Omega-3s (DHA + EPA): They are important for brain cell structure and communication, help support memory, and lower neuroinflammation. Sources include fatty fish (salmon, sardines, mackerel) and algae oil.
Vitamin B12: One of the key nutrients that supports energy production, nerve protection, and brain function. It also helps break down homocysteine, high levels of which can damage blood vessels and reduce blood flow to the brain. It can be found in beef liver, eggs, dairy, beef, and fish.
Folate: Folate is important for DNA repair and brain cell maintenance (especially important as neurons don’t divide). It works with B12 to regulate homocysteine and indirectly supports myelin formation. Spinach, kale, lentils, chickpeas, and asparagus are rich in folate.
Choline: It helps produce acetylcholine, a neurotransmitter vital for memory and learning, and supports healthy, flexible nerve cell membranes. Some excellent sources are eggs (yolks), beef liver, soybeans, and quinoa.
Magnesium: This nutrient regulates the nervous system, supports neuroplasticity, and helps calm the stress response. It’s found in nuts and seeds (pumpkin, almonds), spinach, and dark chocolate. Magnesium supplements have also gained popularity in recent years.
Vitamin E: It’s a powerful antioxidant that protects brain cells from damage caused by free radicals and may help slow brain ageing. Sources include almonds, sunflower seeds, hazelnuts, and olive oil.
Vitamin D: It regulates thousands of genes tied to inflammation, repair, and brain health. Vitamin D also enhances clearance of amyloid-β plaques linked to Alzheimer’s. Sunlight, fatty fish, egg yolks, and fortified foods are a rich source of vitamin D.
Also Read: Brain health and ageing: How emotional regulation can protect against memory decline
Polyphenols: Plant compounds that lower inflammation and oxidative stress, protecting brain cells and supporting blood flow to the brain. Rich sources include berries, olive oil, green tea, coffee, and colourful vegetables.
FAQs on Key Nutrients to Boost Brain Longevity
Q: Why are Omega-3s important for brain health?
Omega-3s are essential for brain cell structure and communication, helping support memory and reducing neuroinflammation.
Q: How does Vitamin B12 support brain function?
Vitamin B12 aids energy production, nerve protection, and brain function, while also helping to break down homocysteine, which can damage blood vessels and affect blood flow to the brain.
Q: What role does Folate play in cognitive longevity?
Folate is crucial for DNA repair and brain cell maintenance, and it works with Vitamin B12 to regulate homocysteine and support myelin formation.
Q: How does Choline benefit brain health?
Choline helps produce acetylcholine, a neurotransmitter vital for memory and learning, and supports healthy nerve cell membranes.
Q: Why is Magnesium important for the brain?
Magnesium regulates the nervous system, supports neuroplasticity, and helps calm the stress response.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
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