Your brain and body need the right nutrients to function at their best. Vitamins and minerals play key roles in energy production, cognitive function, immunity, and more. Incorporating foods rich in these nutrients can help you feel sharper, stronger, and healthier every day.
Let’s explore the Top 4 Vitamins for Brain Health and the Top 4 Minerals your body can’t do without.
Top 4 Vitamins for Brain Health
Vitamin B6
Key Benefits:
Supports neurotransmitter production, including serotonin and dopamine, improving mood and focus.
Reduces brain fog and supports mental clarity.
Aids in the metabolism of amino acids, which are critical for brain health.
AIP Foods High in Vitamin B6:
Chicken: Provides lean protein along with B6 for energy and focus.
Bananas: A quick, natural source of B6 and potassium.
Spinach: Supports brain health with antioxidants and B6.
Sweet Potatoes: High in fiber, vitamins, and minerals to sustain energy.
Kirsten’s Tip: Add spinach to smoothies or sweet potatoes to your lunch for sustained energy and sharper focus.
Vitamin B9 (Folate)
Key Benefits:
Enhances cognitive function and memory.
Reduces symptoms of depression by balancing neurotransmitters.
Supports energy production at the cellular level.
AIP Foods High in Folate:
Spinach: A folate-rich leafy green that boosts mental clarity.
Avocado: Provides healthy fats and folate for brain cell repair.
Asparagus: Packed with vitamins that improve focus and cognition.
Beets: Boost blood flow to the brain, improving focus and performance.
Kirsten’s Tip: Roast beets and asparagus as side dishes or add avocado slices to salads for a brain-boosting meal.
Vitamin B12
Key Benefits:
Boosts energy and combats fatigue.
Maintains nerve health and prevents cognitive decline.
Supports memory retention and focus.
AIP Foods High in Vitamin B12:
Beef Liver: A nutrient-dense superfood for brain and nerve health.
Salmon: Provides B12 and omega-3s for brain cell protection.
Cod: A lean protein rich in B12 to support mental clarity.
Turkey: Delivers protein and B12 for sustained energy.
Kirsten’s Tip: Incorporate wild-caught fish or grass-fed meats into your meals for a natural B12 boost.
Vitamin E
Key Benefits:
Acts as a powerful antioxidant, protecting brain cells from oxidative damage.
Improves memory and reduces the risk of cognitive decline.
Enhances blood flow to the brain, promoting mental alertness.
AIP Foods High in Vitamin E:
Avocado: Provides healthy fats and antioxidants for brain health.
Olive Oil: A heart-healthy fat that nourishes brain cells.
Spinach: Delivers antioxidants and essential vitamins for focus.
Broccoli: Combines vitamin E with fiber for improved digestion and energy.
Kirsten’s Tip: Drizzle olive oil over roasted broccoli or toss spinach into your morning smoothie for a vitamin E boost.
Top 4 Minerals for Overall Health
Calcium
Key Benefits:
Builds and maintains strong bones and teeth.
Supports muscle contraction and movement.
Aids in blood clotting and wound healing.
Foods High in Calcium:
Sardines: Provide calcium and omega-3 fatty acids for bone and heart health.
Bok Choy: A calcium-rich leafy green perfect for stir-fries.
Kale: Boosts bone density and provides antioxidants.
Sesame Seeds: Excellent for calcium and magnesium support.
Kirsten’s Tip: Sprinkle sesame seeds on salads or roast bok choy as a side dish.
Potassium
Key Benefits:
Regulates blood pressure by balancing sodium levels.
Supports muscle contractions and prevents cramps.
Maintains fluid balance and hydration.
Foods High in Potassium:
Bananas: A quick and easy source of potassium.
Sweet Potatoes: Packed with fiber and potassium for heart health.
Coconut Water: Hydrates and replenishes electrolytes naturally.
Avocados: Provides potassium and healthy fats for muscle recovery.
Kirsten’s Tip: Sip coconut water post-workout or enjoy avocado toast for an energizing snack.
Zinc
Key Benefits:
Strengthens the immune system and speeds up wound healing.
Promotes cell growth and repair.
Supports skin health by reducing inflammation and acne.
Foods High in Zinc:
Oysters: One of the richest sources of zinc.
Pumpkin Seeds: Easy to snack on or sprinkle over salads.
Chickpeas: Plant-based protein and zinc source.
Cashews: Provide zinc along with magnesium for energy.
Kirsten’s Tip: Toss pumpkin seeds into soups or snack on cashews for immune support.
Selenium
Key Benefits:
Supports thyroid function and hormone production.
Acts as an antioxidant, reducing inflammation.
Enhances immune response to protect against illness.
Foods High in Selenium:
Brazil Nuts: Just one or two provide your daily selenium needs.
Tuna: Rich in protein and selenium for thyroid health.
Mushrooms: A plant-based source for antioxidant support.
Eggs: High in selenium and protein for metabolism and immunity.
Kirsten’s Tip: Snack on a Brazil nut daily or add mushrooms to stir-fries for a selenium boost.
Kirsten’s Final Thoughts: Feed Your Brain and Body
Your brain and body thrive when fueled by the right vitamins and minerals. By incorporating nutrient-rich foods like leafy greens, nuts, fish, and seeds, you can boost mental clarity, support immunity, and strengthen your bones and muscles.
Kirsten’s Advice: Focus on variety—eat the rainbow, include healthy fats, and balance meals with protein and fiber. Small, consistent changes lead to lasting health!