A leading psychiatrist reveals the nutrient that stimulates the brain that is overlooked in our diets

    Abdulaziz Sobh

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    When it comes to eating for brain health, the approach tends to focus on omega-3s. While it is true that fatty acids are 100 percent linked to improving cognitive health, member of the Well + Good Wellness Council and the psychiatrist at Columbia University, Drew Ramsey, MD, says that many people are forgetting another nutrient that is very good for the brain: vitamin E.

    "This is one of my absolute favorite nutrients," Dr. Ramsey shared on Instagram. “Vitamin E is a fireman. Every second, thousands of "fires" erupt on the surface of their cells, and the dedicated job of vitamin E is to put out those fires, "he explains." Your brain is particularly vulnerable to fires because it contains high concentrations of omega fats. -3, and these fats are very easy to oxidize. "

    According to Dr. Ramsey, an amazing 96 percent of people do not eat enough foods with vitamin E to reach the recommended 15 milligrams daily. Not getting enough can not only lead to impaired cognitive function but is also related to depression. The good news is that there are many nutrient-filled options.

    What are the main foods with vitamin E?
    1. AVOCADO
    Of course, right? Avocado has a double impact when it comes to eating for brain health because it has healthy fats * and * vitamin E. A cup of sliced ​​avocado has 21 percent of the daily requirements for vitamin E. There is a reason why which healthy eaters are so obsessed with fruit.

    2. SUNFLOWER SEEDS
    Adding only a quarter cup of sunflower seeds to your salad has 7.4 milligrams of vitamin E, 37 percent of what you need for the whole day. Similarly, sunflower seed oil also contains the nutrient, so just cooking it or spraying it on top of your food can increase your intake.

    3. NUTS
    According to the National Institute of Health, almonds, and hazelnuts, in particular, are good sources of vitamin E, with 6.8 milligrams and 4.3 milligrams, respectively. Like avocado, nuts are also a good source of healthy fats, so incorporating them into your diet benefits your brain in more ways than one.

    4. BROCCOLI
    Broccoli is a vegetable rich in vitamin E, with 1.6 milligrams per serving, or 6 percent of the daily value, according to the NIH. Adding a cup of broccoli to your next pasta dish also helps increase fiber intake.

    5. SPINACAS
    A serving of spinach has 3 percent of the recommended DV and can serve as the perfect base for literally all the foods on this list. Great how they all go together, right?

    6. OLIVE OIL
    This staple of the Mediterranean diet is full of vitamin E, in fact, 13 percent of the recommended daily value in one serving. Spray a tablespoon on your salad, fish or eggs for a nutrient-rich meal.

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