The 3 nutrients you need to slow down brain ageing + why

You could argue that the most essential aspect of our health that we need to take care of as we age is our cognitive function.

Our brains, like the rest of our bodies, are very susceptible to the effects of time. However, there are 3 incredible nutrients that can literally help to slow down brain ageing and preserve our mental sharpness.

Let’s take a closer look at them:

 

1. Omega-3 Fatty Acids

Omega-3 fatty acids are essential fats that our bodies cannot produce on their own, making it really important to obtain them through our diet or with high-quality supplements.

These fats, particularly DHA (docosahexaenoic acid), are absolutely vital for your brain’s function and structure.

 

Benefits of omega-3 for brain health

1. Reduces inflammation: Omega-3s have anti-inflammatory properties that help reduce chronic inflammation, a key factor in brain aging and neurodegenerative diseases.
2. Supports synaptic plasticity: DHA plays a significant role in maintaining and enhancing synaptic plasticity, which is vital for learning and memory.
3. Protects against cognitive decline: Regular intake of omega-3s has been linked to a lower risk of Alzheimer's disease and other forms of dementia.

 

How to incorporate more omega-3 into your diet

To boost your omega-3 intake, consider adding fatty fish like salmon, mackerel, and sardines to your meals.

For those who prefer plant-based options, chia seeds, flaxseeds, and walnuts are excellent sources.

However, supplements like fish oil is always the best option to ensure you get enough of these essential fats. Just make sure you’re getting a supplement that is third-party tested since omega-3s are high susceptible to contamination and oxidation.

 

2. Magnesium

Magnesium is a vital mineral involved in over 300 incredible biochemical reactions in your body, including many that support brain health!

 

Benefits of magnesium for brain health

1. Enhances memory and learning: Magnesium plays a crucial role in synaptic plasticity, which is essential for memory formation and learning.
2. Regulates neurotransmitters: It helps regulate neurotransmitters that send signals throughout the brain and nervous system.
3. Reduces stress and anxiety: Magnesium has a calming effect on the brain, helping to reduce stress and anxiety, which can negatively impact cognitive function over time.

 

How to incorporate more magnesium into your diet

Rich sources of magnesium include leafy green vegetables, nuts, seeds, and whole grains.

Foods like spinach, almonds, and black beans are particularly high in this essential mineral.

However, unfortunately foods are not as high in magnesium as they once were, which means that many of us still might not be getting enough magnesium even with a whole food-rich diet.

The best option is to add a high-quality magnesium supplement to your diet such as Jennah Organics Magic Magnesium, which contains 3 highly bioavailable forms of magnesium in one delicious, all-natural berry flavoured powder.

 

3. Vitamin E

Vitamin E is one of the most powerful antioxidants that acts to protects your cells from oxidative stress, a type of damage to cellular membranes, which is a significant contributor to brain ageing over time.

 

Benefits of vitamin E for brain health

1. Fights oxidative stress: Vitamin E neutralizes free radicals, protecting brain cells from damage and slowing down the ageing process.
2. Supports cognitive function: Adequate levels of vitamin E have been linked to better cognitive performance and a reduced risk of Alzheimer's disease.

 

How to incorporate more vitamin E into your diet

To increase your vitamin E intake, include foods like nuts, seeds, spinach, and broccoli in your diet. Almonds, sunflower seeds, and avocados are particularly rich in this nutrient. Vitamin E supplements are also an option, but it's best to get this vitamin from food sources whenever possible.

 

Final Thoughts

Incorporating omega-3 fatty acids, magnesium, and vitamin E into your diet can significantly slow down brain ageing and support cognitive health.

By reducing inflammation, enhancing synaptic health, and protecting against oxidative damage to your brain’s cellular membranes, these nutrients help keep your brain functioning optimally as you age.

Make sure to include a variety of vibrant, nutrient-rich foods in your meals and snacks to give your brain the support it needs to stay young and vibrant!