Foods that improved my health and cognitive function

Four foods are listed below that improved my health and cognitive function.

1.Omega 3 fatty acids

Our brain is made up of fats in two-thirds of it. The brain needs all types of healthy fats to function properly. Omega-3 fatty acids, however, demand special consideration. Docosahexaenoic acid is one of the important fatty acids for the brain (DHA).

Omega-3 fatty acids are not synthesised by the body. We must thus obtain them from food or supplementation. Omega-3 fatty acids can be found mostly in seafood or fish.

They can also be obtained from plant seeds, such as flaxseed and chia. The conversion rate from ALA to DHA, which comes from plants, appears to be low and slow in the body.

In a post titled Here Are the Reasons to Get Enough Omega-3 Fatty Acids for the Body and Brain, I provided a summary of my study on this nutrient.

2.Creatine

Since the early 1900s, creatine has received the greatest attention in the literature. I found more than 60 thousand scholarly studies when researching this vitamin. Creatine, according to educators, can increase our intelligence. I concur with their statement in light of the consequences it has on the brain.

As part of my study, I largely concentrated on the advantages to cognition. The majority of my research showed that creatine could help those with neurological illnesses including Alzheimer's, Huntington's, and multiple sclerosis who have cognitive dysfunction.

This review paper established that supplementing with creatine can enhance cognitive processing, which is either experimentally or naturally impaired.

Review investigations verified that there is now a lot of evidence showing that taking supplements of creatine can improve a number of clinical ailments. According to the research presented in this publication, two of the conditions were a lack of brain energy and mental tiredness.

The capacity of this nutrient to lower the risk of the neurodegenerative consequences stated in this study was one of the reasons I paid attention to it.

Only animal products contain creatine. So it's common for plant eaters to supplement, especially athletes. However, a lack of creatine is not thought to be a problem because our liver and kidneys can manufacture some of it.

In a post titled Creatine: Remarkable Health Benefits of the Most Researched Fitness Supplement, I compiled my findings on this vitamin.

3. Acetyl-L-Carnitine

My focus is on the cognitive impacts of Acetyl-L-Carnitine (ALCAR), even though the general public recognizes it as a weight reduction supplement and athletes take it for fat metabolism and muscle building.

Numerous studies show how effective ALCAR is at slowing cognitive aging, particularly in cases of neurodegenerative diseases like Alzheimer's.

For instance, a pilot study of Acetyl Levocarnitine in patients with Alzheimer's disease that used a double-blind, parallel design and was published in JAMA Neurology raises the possibility that ALCAR could slow the decline of certain cognitive functions in patients with Alzheimer's disease and stress.

According to an animal study that was reported in the Journal of Behavioral and Brain Science, ALCAR significantly lessened spatial learning and memory impairment on the Morris maze-water behavioral task and, more importantly, lessened basal forebrain cholinergic cell degeneration in terms of size and number.

Carnitine is only present in foods made from animals. It may be produced by the body, like creatine, and is an essential component for energy metabolism. Carnitine is required by our mitochondria to digest fat.

However, the acetyl form of carnitine can cross the blood-brain barrier and help the brain's energy metabolism. As a result of this nootropic's ability to improve my cognitive function, I supplement with it occasionally.

In a post titled Here's Why Acetyl-L-Carnitine Is Considered a Weight Loss, Fitness, & Nootropic Supplement, I provided a summary of my study on this vitamin.

4.Choline

I paid special attention to choline because I suffered from a shortage in it when I was younger and strictly following a plant-based diet. I felt anxious and had brain fog from deficiency.

On those days, supplementation took care of my deficiency issue. I don't, however, experience any inadequacies in diets based on animals. As a result, I am no longer required to supplement it.

Healthy people who consumed a diet low in choline for three weeks showed signs of developing liver malfunction and had their choline levels reduced in their tissues, according to a clinical trial from 1991.

According to the literature, choline serves as a precursor in the synthesis of the neurotransmitter acetylcholine. Choline is a significant source of labile methyl groups, which are essential for the metabolism of fats, carbohydrates, and proteins.

According to NIH, "Choline is converted into acetylcholine by an enzyme in the brain at lower levels in people with Alzheimer's disease. Phosphatidylcholine, which can act as a precursor to phospholipids, may sustain the structural integrity of neurons and so help older adults maintain cognitive function.

In a post titled Here's Why and How to Address Choline Deficiency, I provided a summary of my findings on this nutrient.