Omega 3 Fats
Fats perform essential brain functions and help with chronic inflammation. It is beneficial to get it from a high-quality supplement as well as food. Top food sources are wild-caught fish like salmon, herring, mackerel and tuna, flaxseeds, chia seeds, and walnuts.
Zinc
Zinc is essential for many body functions, including immunity, and is used by enzymes and by other nutrients to perform their own functions. Zinc is also depleted by stress chronic illness. Top food sources that contain zinc are oysters, steak and turkey, sesame seeds, and pumpkin seeds.
Vitamin B12 and B9
Our brain uses these nutrients to protect neurotransmitters, which connect to our moods, pleasure, and energy. There is a linkage between low levels of B vitamins with cognitive problems as we age and weight gain. Top food sources are lentils, chickpeas, Brussels sprouts, spinach, clams, mussels, sardines, crab, trout, wild salmon, and beef liver.
Magnesium
Magnesium is a very important mineral that also stimulates brain growth and nerve function. It helps regulate blood sugar and reduce the risk of diabetes. Magnesium is also known for calming the body to alleviate stress, anxiety, depression, as a muscle relaxant, PMS symptoms, and migraines. Top food sources are almonds, cashews, black beans, spinach, and dark chocolate.
Fiber
Fiber is linked to good gut health and good gut health is linked to mood, anxiety, depression, and immunity. Our gut beneficial bacteria, yeast, and fungi help our bodies draw the nutrients they need from the fiber we eat and keep us healthy. Top food sources are beans, raspberries collards, fermented foods with live cultures.
Proteins
Proteins are referred to as the building blocks of our bodies. The protein breaks down into individual amino acids that are responsible for building new proteins inside our bodies and they create enzymes, stimulating biological reactions, and building cells. There are 20 different amino acids and nine of them can be available through food. Top food sources are meat, seafood, dairy, eggs, legumes, tofu, rice, a create a complete protein combine legumes with rice.