11 Vitamins and Minerals to Support Cognitive Function and Performance

If mental stress and stress have become your everyday companions, it’s time to pay attention to the health of your body. Maintaining cognitive functions and overall performance is impossible without proper nutrition and sufficient amounts of essential vitamins and minerals. In this article, we’ll look at 11 key nutrients to help you stay productive and mentally active.
1. Vitamin B6 (pyridoxine)
Vitamin B6 plays an important role in the production of neurotransmitters that are responsible for signaling in the brain. It helps to improve memory and concentration.
Sources: Chicken, fish, potatoes, bananas, nuts.

2. Vitamin B12 (Cobalamin)
It is necessary for the normal functioning of the nervous system and the production of DNA. B12 deficiency can lead to fatigue and cognitive decline.
Sources: Meat, fish, dairy, eggs.

3. Vitamin D
Vitamin D helps protect the brain from neurodegenerative diseases and improves mood. It is also important for maintaining the immune system.
Sources: Sunlight, fatty fish, fortified foods.

4. Vitamin C
An antioxidant that protects the brain from oxidative stress. Vitamin C is also involved in the synthesis of neurotransmitters and improves cognitive function.
Sources: Citrus, strawberries, broccoli, red pepper.

5. Vitamin E
Another powerful antioxidant that protects brain cells from damage. Vitamin E also improves memory and cognitive function.
Sources: Nuts, seeds, vegetable oils, spinach.

6. Omega-3 fatty acids
Omega-3s are important for building cell membranes in the brain and maintaining its functionality. They help improve memory and concentration.
Sources: Fatty fish (salmon, sardines), flaxseed, walnuts.

7. Magnesium
Magnesium is involved in more than 300 biochemical reactions in the body, including those responsible for the transmission of nerve impulses. It helps reduce stress levels and improve cognitive function.
Sources: Green leafy vegetables, nuts, seeds, whole grains.

8. Iron
Iron is needed to transport oxygen to the brain. A lack of iron can lead to fatigue and cognitive decline.
Sources: Red meat, liver, legumes, spinach.

9. zinc
Zinc plays a key role in brain development and maintaining its health. It is involved in the synthesis of neurotransmitters and improves memory.
Sources: Meat, shellfish, nuts, seeds.

10. potassium
Potassium is needed to maintain electrical balance in brain cells. It helps to improve concentration and reduce fatigue.
Sources: Bananas, avocados, potatoes, beans.

11. Folic acid (Vitamin B9)
Folic acid is important for DNA synthesis and brain cell repair. It helps improve cognitive function and reduce stress levels.
Sources: Green leafy vegetables, legumes, citrus fruits, nuts.

Conclusion: Maintaining cognitive function and performance requires an integrated approach that includes proper nutrition and adequate intake of vitamins and minerals. Including the aforementioned nutrients in your diet will help you cope with mental stress and stress, maintaining health and high productivity. Don’t forget the importance of a balanced diet, physical activity and adequate rest for overall well-being.

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