2023-07-29 10:00:00
Written by Mervat Rashad Saturday, July 29, 2023 01:00 PM Brain fog is a term used to describe a state characterized by feeling mentally confusedand difficulty concentrating or remembering things. People with brain fog may also feel lethargic, have difficulty finding the right words, and experience decreased cognitive function. According to some studies, lack of eating may have a negative effect on cognitive function and cause symptoms such as brain fog. This is partly because eating less increases your chance of developing a nutritional deficiency. Here is a list of nutrients, the lack of which can cause brain fog.
6 nutrients that can help reduce brain fog:
1. Omega-3 fatty acids
Omega-3s are good for brain health. They are found in oily fish like salmon, mackerel, and sardines. You can also boost your intake by eating chia seeds, flaxseeds, walnuts, and fortified foods like eggs and milk. Alternatively, omega-3 supplements are also available.
2. B vitamins
B vitamins, especially B6, B9 (folic acid) and B12, play an important role in brain function. Foods rich in B vitamins include leafy green vegetables, whole grains, legumes, eggs, dairy products, meat and seafood. In addition, fortified cereals are a good source. If needed, you can also consider taking a B complex supplement.
3. Vitamin D
Low levels of vitamin D have been associated with cognitive decline and brain fog. You can increase your intake by exposing your skin to sunlight for regarding 15 minutes a day, eating fatty fish such as salmon and mackerel, or taking a vitamin D supplement.
4. Magnesium
Adequate magnesium levels are essential for optimal brain function. Magnesium-rich foods include spinach, almonds, cashews, avocados, legumes, whole grains, and dark chocolate. Magnesium supplements are also available if needed.
5. Antioxidants
Antioxidants help protect brain cells from damage caused by free radicals, thus reducing brain fog. Foods that are high in antioxidants include berries (such as blueberries and strawberries), dark chocolate, walnuts, beans, artichokes, and potatoes. Incorporating these foods into your diet will result in To naturally increase your antioxidant intake.
6. Choline
Choline is important for brain health and can boost focus and memory. Good sources of choline include eggs, meat (especially liver), fish, cruciferous vegetables (such as broccoli and cauliflower), and nuts. If needed, choline supplements are also available.
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