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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics

Diet

6 Nutrient Deficiencies That Can Make Your Brain Age Faster

Did you know your brain can age faster if it's missing some nutrients, and small changes in your diet can keep your memory sharp?

Introduction

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Not eating enough omega-3s from fish, flaxseeds or walnuts can make your brain slow and affect your memory.

Omega-3

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If you're low on vitamin B12, your brain might work slowly, and you will feel brain fog, so make sure to eat eggs, dairy or a B12 supplement if needed.

Vitamin B12

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Lack of vitamin D can be caused by staying indoors for longer, which might affect your mood and focus.

Vitamin D

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When iron is low, your brain doesn't get enough oxygen, leaving you tired, unfocused and forgetful, so add foods like lentils, spinach or red meat to your diet.

Iron

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Its deficiency might make you feel anxious and trouble your sleep, so add nuts, seeds and greens to your daily diet.

Magnesium

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It is good for memory and learning, and a lack of it might slow your brain, so include pumpkin seeds and beans in your diet to keep your mind sharp.

Zinc

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Add vitamin C, E and polyphenols in your diet as they fight brain damage, keep your mind active and slow down ageing naturally.

Other Nutrients

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Even if your diet is perfect, things like stress, lack of sleep, smoking or sitting all day can make your brain age faster, so focus on your lifestyle also.

Lifestyle

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By focusing on these changes, like your diet and lifestyle, you can make your brain healthier and stronger.

Conclusion

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