The link between nutrition, health, and chronic diseases is fascinating. Since I began my wellness journey I have been able to uncover some truths about this link based on personal experience and hours spent pouring over scientific studies. One of such truths is that our daily nutritional intake determines whether our brain can support us in carrying out simple and complex tasks as well as setting and accomplishing daring goals. 

Today, I’ll be sharing some information about a macronutrient and some micronutrients that have been proven to support and even enhance cognitive functions. 

The B-Vitamins, typically synthesized by plants, underpin various cognitive functions. Vitamin B1, also known as thiamine, supports improved cognitive functions like episodic and working memory, mental alertness, and focus. It also supports the metabolism of brain glucose which the brain needs to carry out all its functions. Other B vitamins like vitamin b2, b6, b12 are also essential for energy production and the formation and repair of DNA, the building block of new brain cells. [1, 2]

Although the brain can also use glycogen, derived from protein, as an energy source, its preferred fuel is glucose. In addition, the brain cells consume 20% of the total glucose-derived energy in the body. This makes carbohydrates a.k.a. carbs, the building block of glucose synthesis, essential for brain functions. Without adequate glucose supply, the brain simply cannot carry out its functions optimally. In addition to fueling brain cells, the glucose produced from carbs also acts as a signaling molecule that supports certain brains in regulating the levels of insulin and glucagon in the blood. [3]

Vitamin e is known as a great antioxidant. You can often find a common form, tocopherol, in skincare and cosmetic products. When it comes to brain health, vitamin e reduces oxidative damage, produced by free radicals, that might damage brain cells. It also supports verbal memory and executive brain functions like impulse control, planning, flexible thinking, self-monitoring, planning, and working memory. Several human studies have shown improved cognitive performance due to vitamin e supplementation even in healthy individuals. A recent large human study also reveals that vitamin e prevents and delays cognitive decline mainly via its antioxidant functions.  [4,5]

Vitamin k enables the synthesis of sphingolipids which are present in the brain in high concentrations and support the structure of the brain. Sphingolipids are also important for brain cell signalings like brain cell interactions differentiation, transformation, and proliferation of brain cells.  Vitamer k2, a type of vitamin k, prevents cell death due to neurotoxicity and reduces inflammation in brain cells. Studies have shown that it is promising in preventing the progression of Alzheimer’s. [6, 7]

Tips on How To Get These Nutrients Daily

Studies have shown that the best way to get these nutrients in ways the body can easily use them is from whole food sources. In fact, vitamin e from food sources is more effective in the prevention of age-related neurodegenerative diseasse than non-food source supplements. This is likely due to bioavailability and the presence of all the forms of vitamin e in food sources.

Some common food sources of vitamin e are leafy greens like moringa and spinach, nuts such as almonds and macadamia, avocado, olive, and vegetable oils. 

Green leafy vegetables like moringa, pumpkin leaf, spinach, amaranth greens, avocado, vegetable oils, pickled vegetables, meat, fish, and egg yolk are excellent sources of vitamin K.

For the B vitamins, look to foods like green leafy vegetables, macadamia nuts, green peas, beans, and sunflower seeds.

Healthy food sources of carbohydrates are plantain, chickpeas, lentils, beans, whole grains like oats, fonio, brown rice and quinoa, whole wheat bread and cereals, fruits like grapes, apples, bananas, oranges, and vegetables like beets and sweet potato. In addition to providing glucose, complex carbs also supply dietary fiber that supports gut health and keeps one full for a long period of time. As such, opt for them instead of simple sugars to fuel your body and brain fuel.

Overall, ensure your daily meals consist of whole foods like dark green vegetables, whole grains, fruits, healthy fats, and protein. It’s understandable that you might not be able to have whole food meals every day due to your busy schedules. Do not fret. Simply opt for whole food powder blends like our Amaranth Daily Greens Superfood Blend to ensure you are getting an adequate amount of micronutrients like vitamins e, k, and b that your brain needs to perform at its optimal capacity.

Conveniently order your Amaranth Daily Greens Blend online today here.