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Nuts and seeds provide essential nutrients for brain health from "summary" of Brain Food by Lorraine Perretta,Oona van den Berg
Nuts and seeds are powerhouses of nutrients that are vital for maintaining optimal brain health. These tiny packages are packed with essential fatty acids, vitamins, minerals, and antioxidants that play a crucial role in supporting cognitive function and overall brain health. Omega-3 fatty acids, such as alpha-linolenic acid (ALA), found in walnuts and flaxseeds, are important for brain health as they help reduce inflammation and support the structure and function of brain cells. These fatty acids are also known to improve memory and cognitive performance. In addition to omega-3 fatty acids, nuts and seeds are rich in vitamin E, a potent antioxidant that helps protect brain cells from oxidative damage. Vitamin E is particularly important for cognitive function and has been linked to a reduced risk of developing neurodegenerative diseases such as Alzheimer's. Furthermore, nuts and seeds are excellent sources of B vitamins, such as folate, niacin, and riboflavin, which are essential for the production of neurotransmitters that regulate mood, memory, and cognitive function. These vitamins also play a key role in maintaining healthy brain cells and promoting overall brain health. Minerals like magnesium, zinc, and iron found in nuts and seeds are crucial for neurotransmitter function, nerve signaling, and oxygen transport in the brain. These minerals help improve cognitive function, enhance memory, and support overall brain health. Finally, nuts and seeds are rich in antioxidants such as vitamin C, selenium, and flavonoids, which help protect brain cells from damage caused by free radicals and oxidative stress. By including a variety of nuts and seeds in your diet, you can ensure that your brain receives the essential nutrients it needs to function optimally and stay healthy in the long run.
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