#alimentação saudável #vitaminas #cérebro

Foods and Vitamins That Help Your Brain Work Better

28 de outubro de 2025

2 min de leitura

Have you ever struggled to remember a simple word? Do you regularly forget where you put your keys? Is it sometimes difficult to concentrate? These can all happen due to overwork and stress, or it can be a signal that it is time to take care of your brain.

Pontos principais

Have you ever struggled to remember a simple word?
A basic principle
A diet for improved mental performance

Para quem é

Pessoas explorando Vitaminas e minerais através de alimentação saudável, vitaminas.

Por que importa

Este artigo ajuda você a se orientar rapidamente e depois avançar para uma coleção ou série, se quiser continuar.

Autor do artigo

Dra. Kate

Nutricionista

A basic principle

Start simple: more movement, more communication, hobbies that make you think, and, of course, good sleep. Now let's talk about nutrition because it affects our cognitive abilities as much as any of the factors above.

A diet for improved mental performance

Seafood is rich in fat, which is a source of Omega-3.

Berries are an excellent and affordable source of antioxidants. They are used in the national cuisine of many countries. These include blueberries, cranberries, strawberries, and raspberries. It is enough to eat one hundred grams of berries every other day to support your brain with antioxidants.

Green leafy vegetables are a good source of folate, vitamin K, and magnesium. Make it a rule to eat a good serving of green salad with quality olive oil and crispy nuts every day. This will provide you with not only the necessary trace elements but also healthy fats, which improve their digestibility.

Add legumes like beans or chickpeas and whole grains to your diet to provide your body with B vitamins—and your diet will improve performance and brainpower!

Vitamins to take for better concentration

It is quite difficult to consume all the vitamins we need solely through food, which is why many people take supplements.

For example, maybe you don’t like fish. You could opt to take quality Omega-3 supplements. Fish is a source of vitamin D, but it is not always enough. It is better to monitor its level with your doctor and maintain it with additional intake.

Vitamins of the B group improve the blood supply to the brain, increasing the availability of oxygen—one of the main resources of the brain. B1 is a neuroprotective agent responsible for mental clarity and good memory, and B6 helps to achieve concentration.

Other helpful vitamins include vitamin C, which slows down the degenerative processes of the brain, and vitamin K, which speeds up the processing of signals entering the brain. Beta-Carotene protects neurons from premature aging.

Ginkgo biloba herbal extract acts on the blood vessels that feed the brain. Scientists have studied its effectiveness in improving cognitive performance. Short-term use up to 6 weeks can be effective in improving brain function. Reception increases mental performance, strengthens memory, and improves concentration. For maximum effect, it is recommended to take the extract in liquid form.

What if you need a quick brain boost?

Do you have an exam or important negotiations? You need extra concentration! Eat dark chocolate with almonds. Almonds contain vitamin E, a deficiency that is directly related to poor memory. Dark chocolate contains cocoa, which improves blood flow to the brain, and is rich in caffeine to promote concentration.

Green tea is very rich in antioxidants and contains catechin, which improves blood flow and enhances mental performance, memory, and alertness. However, you should start drinking green tea a few days before when you need to feel its effect, as it has not only a tonic effect but also a diuretic one.

Continuar lendo

Vitaminas e minerais#estilo de vida saudável

Multivitamins—To Take or Not To Take?

The popularity of multivitamins has continued to grow in the world over the past 20 years. However, how to take them correctly and not to harm your health remains unclear. There are several reasons why taking multivitamins should be approached as responsibly as possible.

Dra. Ely28 de out. de 2025

Vitaminas e minerais#vitaminas

What Is the Difference Between Synthetic and Natural Vitamins?

The vitamin and supplement market is filled with a variety of products with different price ranges, compositions, and quality. We will help you make the right choice!

Dra. Asya28 de out. de 2025

Estilo de vida saudável#alimentação saudável

Dieta MIND: alimentos para o cérebro

Está provado que os alimentos que contêm certos nutrientes podem melhorar as nossas funções cognitivas e reduzir o risco de doenças cerebrais degenerativas, incluindo a doença de Alzheimer. O que você deve comer para manter sua mente funcionando bem?

Dr. Igor28 de out. de 2025

Trato gastrintestinal#alimentação saudável

8 Tips for a Safe and Healthy Barbecue Party

The flavor of the barbeque, enticing smells, and juicy slices of meat or fish on the grill are common for summer weekends. Being outdoors helps people clear their heads and regulate emotions. At a barbecue, your stomach will be working hard to digest all of that food. How can you enjoy your picnic without suffering from heartburn, cramps, or even something worse afterward? Here are the 8 tips for a safe and healthy barbecue.

Dra. Victoria28 de out. de 2025

Instale o Ornament para não apenas ler estes artigos, mas também acompanhar sua saúde, armazenar resultados de exames e acessar outros recursos úteis

Instalar Ornament