Brain Foods Micro Nutrients

B Vitamins, Magnesium, Potassium, Calcium, Anti oxidants, Choline, Water, and oxygen

Vitamin B1: Helps maintain healthy brain and nerve cells.
Food source:  Whole grain products: Roti, Naan, Brown Rice, Pasta, and Pork.

Vitamin B5: Helps in transmission of nerve impulses.
Food Source: Meat, Poultry, Fish, Whole-grains, Legumes/beans, Dairy products, Vegetables, and Fruits.

Vitamin B6: Helps create Serotonin from Tryptophan.
Food sources: Chicken, Turkey, Fish, Pork, Organs (Liver, Kidney), as well as whole grains , nuts, and legumes/beans.

Vitamin B12: Helps maintain nerve tissue.
Food sources: Eggs, Beef, Lamb, Fish, Chicken, and Dairy products.

Vitamin B9: Helps metabolize fatty acids in the brain.
Food sources: Bananas, Oranges, Lemons, Strawberry, Cantaloupe, Leafy vegetables, Legumes/beans.

Choline: This is relatively a new member of B vitamin family. In 1998, National Academy of Sciences set Adequate Intake levels (AI). Choline along with Vitamin C and vitamin B5 produces. Choline is added to some of the infant formulas.
Acetylcholine . Acetylcholine helps maintain the flexibility of the brain cells and membranes. This helps with memory, muscle contractions, and feeling pleasure.
Foods sources are Fish, Algae, Wheat germ, vegetables (Broccoli, Cabbage, and cauliflower), and egg yolk.

Magnesium: Foods sources: Whole grains, Legumes/beans, nuts, and green vegetables.

Potassium: Foods sources: Apricots, Avocados, Bananas, Cantaloupe, Grapefruit, Honeydew, Kiwi, Oranges, Prunes, Strawberries, Potatoes, Meats, and Fish.

Calcium: Foods sources: Dairy products, Fish

Water: Water transports nutrients via blood into the brain. It is essential that a person drinks adequate amount of water per day (minimum 8 cups per day) for this part of the chemistry to work efficiently.

Oxygen: Oxygen is needed to keep alert. Lack of oxygen makes us feel sleepy. That's what happens when we over eat. After eating a big meal, the body uses up a lot of oxygen depriving the brain with enough quantity making us drowsy.

Antioxidants:

Antioxidands have been found to help with memory cells

Anthocyanins found in Blueberries

Curcumin found in Turmeric

Isoflavones found in Soy