Your brain is a busy organ that works non-stop. In order to perform (and keep performing) its functions optimally, the brain needs a steady supply of oxygen and nutrients. While your blood is responsible for delivering oxygen to your brain, the job of getting all the important nutrients your brain needs falls on you.
This is why following a healthy diet and ensuring proper nutrition are so important. Experts highly recommend eating plenty of organic fruits, vegetables, nuts, seeds and whole grains because they are brimming with essential nutrients. Your brain, in particular, needs a variety of vitamins, minerals, healthy fats and antioxidants to stay healthy and sufficiently energized.
How nutrition affects your brain
We all know that the brain’s favorite fuel is sugar (glucose) which comes from food. Since the brain is home to some 86 billion neurons, or nerve cells, and never rests even when you sleep, it demands large amounts of energy. [1] But this doesn’t mean that you should eat large amounts of sugary foods to keep your brain going. In fact, that’s something you should absolutely avoid.
According to studies, too much sugar is actually toxic to the brain. Not only is the brain incapable of getting rid of excess sugar, but it is also susceptible to oxidative stress, which can be triggered by high blood sugar levels. [2] Oxidative stress can damage neurons, leading to impaired brain function and poor cognitive performance. [3]
Excess sugar in the blood, over time, can also damage your blood vessels, including those supplying oxygen- and nutrient-rich blood to your brain. Without adequate blood supply, your brain cells will die. This can massively impact brain function and lead to problems with memory and thinking. [4]
So instead of a diet rich in ultra-processed foods and junk food, which are high in sugar and other harmful components and devoid of essential brain nutrients, experts recommend you eat a well-balanced diet rich in nutritious foods. After all, glucose is not the only nutrient your brain needs. And studies have shown that nutrition heavily impacts your brain function. [5]
For instance, your brain needs a constant supply of choline to produce a neurotransmitter – chemical messengers that allow neurons to communicate with each other – known as acetylcholine. Acetylcholine is the main neurotransmitter involved in regulating mood, memory and intelligence. [6] Studies have found that being deficient in choline causes profound changes in the brain that lead to poor cognition. [7]
While your liver naturally produces a small amount of choline, this nutrient mainly comes from foods like eggs, beef, chicken, Brussel sprouts, potatoes, broccoli, fish and shiitake mushrooms. But unlike choline, other critical nutrients for brain function cannot be synthesized by your body. These include vitamins B12 and E, zinc, antioxidants and omega-3 fatty acids. [8]
Vitamin B12, also known as cobalamin, is an important nutrient for your nervous system. It plays a huge role in nerve cell metabolism, the synthesis of myelin (a protective layer that insulates nerve cells) and the regeneration of neurons. [9] Low levels of this vitamin, which can be obtained from foods like fish, meat, poultry, eggs and dairy products, have been linked to loss of brain cells, impaired thinking and brain shrinkage. [10]
Vitamin E is a fat-soluble vitamin that can be obtained from fruits like mangoes and avocados; vegetables like beet greens, collard greens and spinach; plant-based oils like wheat germ oil and sunflower oil; nuts like almonds and peanuts; and sunflower seeds. [11] A powerful antioxidant, vitamin E is known for its ability to stop the production of free radicals caused by the oxidation of lipids. [12]
The brain is the second most lipid-rich organ in the human body. [13] While this brings advantages such as better protection for brain cells (the myelin sheath is 70-80% lipids), it unfortunately makes the brain more susceptible to oxidative stress via lipid oxidation. [14] Hence why it needs plenty of vitamin E and other antioxidants – to protect against the oxidative damage caused by excessive free radical production.
Another nutrient that your brain can’t do without is zinc. This essential mineral is needed for the processing of sensory information, the proper transmission of signals between neurons, and the formation of new neurons. [15][16] Studies show that being deficient in zinc is detrimental to the brain, causing the death of neurons which ultimately leads to memory and learning impairments. [17] You can get zinc from meat, fish, oysters, pumpkin seeds, lentils, oats, yogurt and more. [18]
Omega-3 fatty acids are healthy fats that are good for your heart and brain. Two omega-3s, in particular, play important roles in the human brain: DHA, which performs structural functions and is concentrated in areas associated with memory and attention; and EPA, which helps maintain healthy brain DHA levels. [19][20] EPA can be converted to DHA in the liver.
Omega-3s like DHA and EPA can be found in fatty fish like mackerel, salmon and sardines, and fish oils like cod liver oil, while ALA, another type of omega-3, can be found in plant-based sources such as flaxseed, chia seeds, walnuts and soybeans. [21] ALA can naturally be converted by the body into DHA and EPA, albeit at a very slow rate. [22]
If you find it challenging to meet your daily requirements of these important brain nutrients, fear not – you can augment your diet with dietary supplements. Natural supplements are an easy, effective and convenient way of fulfilling your nutritional needs. When paired with a well-balanced diet, supplements can help you achieve and maintain optimal nutrition.
10 Superfoods and Natural Supplements for supporting brain health*
Taking care of your brain requires more than just eating the right foods and taking the right supplements. Studies show that exercising your brain is also a must in order to build and maintain optimal mental fitness. Meditating, doing crossword puzzles, completing jigsaw puzzles and playing chess or sudoku are just some examples of activities that experts say can help boost cognitive performance. [23]
Diet-wise, you can support optimal brain health and function by incorporating these superfoods and natural supplements into your daily routine:
Astaxanthin
Considered one of the most powerful antioxidants on the planet, astaxanthin is a unique carotenoid derived from the freshwater microalga Haematococcus pluvialis. It is known for its outstanding ability to scavenge free radicals and protect against oxidative stress, as reported by numerous studies.
As an antioxidant, astaxanthin is 65 times more powerful than vitamin C, 100 times more effective than a-tocopherol (vitamin E), 54 times stronger than beta-carotene, and 10 times more potent than other carotenoids such as canthaxanthin, zeaxanthin and lutein. [24] These qualities make astaxanthin an exceptional source of antioxidant support for your brain.
If you’re looking for an astaxanthin supplement that you can trust, the Health Ranger Store is offering Health Ranger Select Hawaiian Astaxanthin. Derived from carefully cultivated H. pluvialis microalgae, this premium astaxanthin supplement provides a much more concentrated form of astaxanthin than any seafood. It is also a safer source of astaxanthin since seafood is often contaminated with mercury.
Health Ranger Select Hawaiian Astaxanthin has one of the highest potency levels of astaxanthin per gel cap. Sourced from fresh H. pluvialis microalgae grown in freshwater from the pristine regions of Hawaii, our high-quality Hawaiian astaxanthin supplement is non-irradiated, non-China and carefully lab tested for glyphosate, heavy metals and microbiology.
Chlorella
Chlorella is a unicellular microalga that is known as one of the most nutrient-dense superfoods in the world. Dubbed “Nature’s Perfect Food,” chlorella boasts an abundance of vitamins, minerals and antioxidants. Chlorella also contains all nine essential amino acids the body needs, making it a complete protein source. Protein is also essential for keeping a healthy brain as it serves as a key building block of neurotransmitters. [25]
Aside from protein, chlorella can also provide high amounts of vitamin C, iron and folate (B9), plus decent amounts of other B vitamins, calcium, copper, magnesium, potassium and zinc. Chlorella also contains omega-3 fatty acids, the healthy fats your brain needs in abundance. Its impressive nutrient content makes chlorella an excellent ally for supporting optimal brain health.
Derived from ultra-clean Chlorella vulgaris microalgae grown indoors under tightly controlled conditions, Health Ranger Store Clean ChlorellaTM Tablets provide a well-balanced ratio of highly bioavailable vitamins, minerals and antioxidants. Our Clean Chlorella™ is a "thin cell wall" chlorella with high digestibility, which is amazing in terms of nutrient preservation.
To ensure that you get one of the cleanest commercially available chlorella products on the market, Health Ranger Store Clean ChlorellaTM Tablets are extensively lab tested for glyphosate, heavy metals and microbiology. Simply mix the powder into your favorite smoothies, juices, soups, desserts and other recipes to support good overall health. Our Clean Chlorella™ tablets and powder also come in #10 cans for long-term storage.
Spirulina
Another microalga that boasts a wealth of brain nutrients is spirulina. The world’s most potent green superfood, spirulina is the dried biomass of a blue-green microalgae that contains the perfect balance of essential vitamins, minerals and antioxidants. Like chlorella, spirulina is also a rich source of protein, making it the perfect natural supplement for supporting optimal brain health and nutrition.
According to a study published in the journal Scientific Reports, spirulina is a good source of potassium, calcium, magnesium, iron, copper, selenium and zinc. It also contains B vitamins as well as vitamins C, E and K. But what’s truly impressive about spirulina is its wealth of potent antioxidants, which include enzymatic ones like superoxide dismutase, glutathione peroxidase and catalase, and non-enzymatic ones like beta-carotene, provitamin A, chlorophyll and C-phycocyanin. [26] These antioxidants provide robust protection against oxidative damage.
Health Ranger Select Hawaiian Spirulina Cold Pressed Tablets are made from Arthrospira platensis microalgae cultivated in open ponds using a combination of 100% fresh potable water from Hawaiian aquifers and ultra-pure, deep ocean water containing all 94 trace minerals and elements. They are then gently dried using our patented Ocean Chill Drying technology and cold-pressed to ensure maximum nutrition.
Grown in a Biosecure Zone, our lab-verified spirulina contains no gluten, pesticides, solvents, herbicides or GMOs. Our premium spirulina cold-pressed tablets are also non-China, non-irradiated, vegan and meticulously lab tested for glyphosate, heavy metals and microbiology. Additionally, every batch of spirulina at the Health Ranger Store is rigorously tested for radiation by a third-party lab and is consistently found to have no detectable levels of radiation.
Our Hawaiian Spirulina Cold Pressed Tablets and Powder are also available in #10 cans for long-term storage. For a more impressive nutritional punch, we also offer Health Ranger Select Pure Microalgae Superfood Blend Powder, a pure and potent combination of lab-verified spirulina and chlorella powders, two of the healthiest and most revered superfoods on the planet.
Extra virgin coconut oil
Derived from the flesh of mature coconuts, extra virgin (unrefined) coconut oil (EVCO) is often described as the best kind of coconut oil because it goes through minimal processing. This means that it contains more nutrients and beneficial compounds than refined coconut oil. EVCO is also naturally rich in antioxidant polyphenols that offer reliable protection against free radical damage. [27]
According to studies, EVCO is good for the brain because it contains medium-chain fatty acids (MCFAs) that can easily be converted into ketones in the liver. In the absence of glucose, the brain uses ketones as an alternative source of energy. [28] Some studies suggest that ketones are better fuel for the brain than glucose not only because they are more energy-efficient, but also because their breakdown generates fewer free radicals that can harm brain cells. [29]
Health Ranger Select Organic Extra Virgin Coconut Oil is a pure coconut oil that is laboratory verified for cleanliness and purity. It is an excellent source of MCFAs that can support healthy energy levels and optimal health. A highly versatile ingredient, our premium organic coconut oil can be used as a delicious and nutritious replacement for cooking and baking oil or added to drinks such as coffee, tea and smoothies.
Health Ranger Select Organic Extra Virgin Coconut Oil is carefully extracted from high-quality coconuts sourced from our trusted growers in the pristine islands of the Philippines. It is non-GMO, non-China, certified Kosher and organic. It is also lab tested for glyphosate, heavy metals and microbiology. Our premium organic coconut oil is also available in long term storable one-gallon buckets.
Goji berries
Also known as "red diamonds" or "wolfberries," goji berries are the small, red berries produced by the Lycium barbarum plant, a shrub native to China. A prominent herb in Traditional Chinese Medicine, goji berries get their signature bright-red hue from their high levels of antioxidant pigments. They are also among the healthiest and most delicious superfoods on the planet.
Despite their humble size, goji berries offer plenty of nutrition. According to data from the U.S. Department of Agriculture, just 5 tablespoons (approx. 28 grams, g) of dried goji berries can provide the following: [30]
· Protein, 8% of the Daily Value (DV)
· Fiber, 13% of the DV
· Carbohydrates, 8% of the DV
· Vitamin A, 42% of the DV
· Vitamin C, 15% of the DV
· Calcium, 4% of the DV
· Iron, 11% of the DV
· Sodium, 4% of the DV
Some studies have also reported that goji berries contain vitamins B1, B2 and B3, and minerals like copper, magnesium, manganese and selenium. Goji berries are also high in bioactive polysaccharides, carotenoids and phenolic compounds that give them their health-supporting properties. [31] A study published in the Journal of Nutritional Biochemistry noted that goji berries’ brain benefits stem from their ability to support healthy neurons. [32]
The Health Ranger Store wants you to experience the incredible health benefits of one of the world's most nutritious superfoods. That's why we're bringing you an ultra-clean new lot of Health Ranger Select Organic Goji Berries. Carefully grown and harvested by trusted suppliers in the pristine regions of the Tibetan plateau, our ultra-clean goji berries undergo a natural drying process to preserve their original taste and nutrient content. This means that they contain no preservatives or artificial flavoring and are just as nutritious as fresh organic goji berries.
Health Ranger Select Organic Goji Berries contain no gluten or GMOs and are extensively lab tested for glyphosate, heavy metals and microbiology. Our premium goji berries are also non-irradiated and certified organic. Enjoy the sweet, tangy flavor of organic goji berries by adding them to pies, sauces, dips, salsas, soups, side dishes, rice congees, meat recipes and more. Our premium goji berries are also available in #10 cans.
Raw cashews
Cashews are the kidney-shaped seeds that grow outside the fleshy drupes produced by the Anacardium occidentale tree. More than just a tasty snack, organic raw cashews contain high amounts of antioxidants, protein, monounsaturated fats, vitamins and minerals, making them the perfect brain food. Here’s a list of all the nutrients that you can get from a 1 ounce (28 g) serving of raw cashews: [33]
· Fiber, 3% of the DV
· Protein, 10% of the DV
· Vitamin B1, 10% of the DV
· Vitamin B3, 2% of the DV
· Vitamin B5, 5% of the DV
· Vitamin B6, 7% of the DV
· Vitamin B9, 2% of the DV
· Vitamin E, 2% of the DV
· Vitamin K, 8% of the DV
· Copper, 69% of the DV
· Iron, 10% of the DV
· Magnesium, 20% of the DV
· Manganese, 20% of the DV
· Phosphorus, 13% of the DV
· Potassium, 4% of the DV
· Selenium, 10% of the DV
· Zinc, 15% of the DV
Raw cashews are also packed with healthy unsaturated fats and antioxidant polyphenols and carotenoids that can combat oxidative stress and support good overall health. [34] What’s more, a study published in the International Journal of Developmental Neuroscience reported that consuming cashews as part of a balanced diet helps maintain healthy DHA levels in the brain. [35]
Health Ranger Select Organic Raw Cashews (Whole & Pieces) are one of the most versatile organic products you can find on the market. You can eat them straight out of the bag or combine them with delicious yogurts, granola bars and trail mixes. Snack on our high-quality organic cashews anytime to boost your intake of protein, healthy fats and antioxidants. You can even soak them in water overnight and blend them to create a delicious nut milk.
Health Ranger Select Organic Raw Cashews Whole & Pieces are carefully grown under strict organic standards by trusted growers and are not exposed to radiation, fumigation or toxic chemicals. Our premium raw cashews are completely non-GMO, non-China and certified organic. We also verify their cleanliness and purity with extensive in-house laboratory testing for glyphosate, heavy metals and microbiology.
Maca root
One of the world's most nutritionally dense superfoods, maca (Lepidium meyenii) is a yellow cruciferous root vegetable that grows in harsh terrain, high in the Andean Mountains, at altitudes of 8,000 to 14,000 feet. A staple in Ayurvedic Medicine, maca root powder boasts a robust phytonutrient content and is widely consumed to support good overall health and wellness.
Although widely known for its reproductive benefits and naturally energizing properties, maca root is also an excellent brain food. This superfood is loaded with healthy mono- and polyunsaturated fats, as well as vitamins B1, B2, B3 and C, and minerals like calcium, magnesium, phosphorus, potassium, iodine, copper, manganese, iron, selenium and zinc. [36] A study published in Evidence-based Complementary and Alternative Medicine reported that consuming maca root is a great way to support healthy brain cells. [37]
The Health Ranger Store is committed to bringing you one of the cleanest maca root products on the market. After extensive quality inspections and lab testing, we've finally found a clean source of organic maca root powder. An excellent caffeine-free alternative to coffee, Groovy Bee® Organic Maca Root Powder delivers a variety of vitamins, minerals and antioxidants that can help keep you feeling energized and support good overall health and well-being.
Groovy Bee® Organic Maca Root Powder is derived from ultra-clean maca grown under strict organic standards by our trusted suppliers. It contains no gluten, GMOs or additives and is thoroughly lab tested for glyphosate, heavy metals and microbiology. Our premium maca root powder is also certified Kosher and organic. Supplies are strictly limited, so stock up on ultra-clean maca root powder now while supplies last.
MCT oil
MCT oil is a unique supplement that’s derived from pure coconut oil. MCTs, which stand for medium-chain triglycerides, are healthy fats that are metabolized by your body differently from other fats. Because MCTs go straight to the liver where they are immediately used as an energy source, MCT oil is considered an excellent supplement for supporting healthy energy levels. MCT oil can also be a source of ketones, a more energy-efficient fuel for your brain.
You can load up on healthy fats that are easy for your body to absorb and convert into energy with lab-verified MCT oil from the Health Ranger Store. Derived from premium coconuts, Groovy Bee® Organic MCT Oil (95% C8 MCT Oil) contains at least 95% pure C8 (caprylic acid), the premier and most efficient type of MCT for your body, and other healthy fats that can support optimal health.
Caprylic acid can be found in many food sources, such as coconut oil, palm fruit oil, peanut butter, raw cow’s milk and even human breast milk. But the richest and most efficient source of caprylic acid is MCT oil. A single tablespoon of Groovy Bee® Organic MCT Oil (95% C8 MCT Oil) delivers 14 grams of pure caprylic acid (C8), as well as trace amounts of caproic acid (C6) and capric acid (C10).
Our premium MCT oil is vegan, non-GMO, non-China, certified Kosher and thoroughly lab tested for glyphosate, heavy metals and microbiology. To consume, simply add a tablespoon to your favorite drinks and pre- or post-workout beverage.
Lion's mane mushroom
Functional mushrooms have been used for hundreds of years in Ayurveda and Traditional Chinese Medicine (TCM) to support good overall health and well-being. One of the best functional mushrooms to add to your daily routine is lion's mane. Also known as “pom pom” mushroom and monkey head mushroom, lion's mane (Hericium erinaceus) gets its name from its appearance, which resembles the shaggy mane of a lion.
Lion’s mane is a good source of fiber, protein, vitamins B1, B2, B3, B6, B9 and D, biotin, magnesium and phosphorus. [38] It also contains a compound called ergothioneine, a potent antioxidant that has been shown to not only protect brain cells from oxidative stress but also support their healthy growth and development. [39] A recent study published in the Journal of Neurochemistry also found that lion’s mane contains plenty of other compounds with the same beneficial effects on brain cells. [40]
To help you easily incorporate lion’s mane mushroom into your daily routine, the Health Ranger Store is proud to introduce our NEW Groovy Bee® Organic Spagyric Lion’s Mane Mushroom Liquid Tincture. Made with organic lion’s mane mushroom (Hericium erinaceus), organic cane ethanol and water, our spagyric liquid tincture offers the full nutritional content of organic lion's mane mushrooms in a convenient liquid form.
We use a unique spagyric extraction process that preserves the mushroom's beneficial compounds and nutrients and retains maximum potency. Groovy Bee® Organic Spagyric Lion’s Mane Mushroom Liquid Tincture is convenient to take and provides a high concentration of nutrients that are easy to digest. It is non-GMO, certified organic and thoroughly lab tested for glyphosate, heavy metals and microbiology.
Zinc
Zinc is an essential nutrient that your body needs to maintain optimal overall health. As one of the most abundant trace minerals in the human body, zinc is crucial for the normal functions of over 300 different enzymes. As mentioned above, zinc is also important for the health and proper functioning of brain cells. Since your body can't store zinc or produce it on its own, you need to acquire this essential mineral from the foods that you eat. But a much more efficient way to get your daily dose of zinc is to take lab-verified zinc supplements.
Not all forms of zinc are beneficial. Some zinc supplements are made with synthetic zinc, which may not be easily absorbed by the body. Other low-quality zinc supplements may also be derived from sources that are contaminated with heavy metals. That's why we made sure that our ultra-clean Groovy Bee® Organic Plant-based Zinc comes from natural sources and doesn't contain any toxic additives.
Naturally sourced from organic guava leaf extract and enhanced with Ormus Supercharged Minerals, Groovy Bee® Organic Plant-based Zinc is a convenient liquid dietary supplement that provides a highly bioavailable form of zinc. Each 1 mL-serving provides 7.5 mg of organic zinc (68% of the Daily Value). Take this 1 ml-serving twice daily or as recommended by your healthcare provider. This premium organic liquid plant-based zinc is non-GMO, non-China and meticulously lab tested for glyphosate, heavy metals and microbiology.
*These statements have not been evaluated by the FDA. This product is not intended to treat, cure or diagnose any diseases.
References
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[5] https://www.ncbi.nlm.nih.gov
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[10] https://www.aan.com
[11] https://nutritionsource.hsph.harvard.edu
[13] https://cellandbioscience.biomedcentral.com
[14] https://www.liebertpub.com
[15] https://www.sciencedirect.com
[16] https://www.neurology.org
[17] https://www.mdpi.com
[19] https://www.sciencedirect.com
[20] https://www.sciencedirect.com
[21] https://www.healthline.com
[22] https://lpi.oregonstate.edu
[23] https://www.medicalnewstoday.com
[24] https://onlinelibrary.wiley.com
[25] https://wexnermedical.osu.edu
[27] https://www.tandfonline.com
[28] https://www.medicalnewstoday.com
[29] https://sites.bu.edu
[30] https://www.nutritionvalue.org
[31] https://onlinelibrary.wiley.com
[32] https://www.sciencedirect.com
[33] https://www.nutritionvalue.org
[34] https://www.healthline.com
[35] https://onlinelibrary.wiley.com
[36] https://www.themacateam.com
[37] https://onlinelibrary.wiley.com
[38] https://www.verywellhealth.com
