Brain Nutrients for Students
Cognitive function: All the mental activities that help us think and process information such as learning, remembering, decision making, problem solving and multitasking. Psychological function: How we use our senses, intuition, thinking and feelings to perceive our surroundings and the world around us. Nervous system: Made up of the brain, spinal cord and nerves, the nervous system regulates everything we do, including thinking, moving, and speaking. The brain is the control centre, processing information and nerves carry messages between the brain and different parts of the body.
Nutrient
Where to find it
Carbohydrates
Bread, pasta, rice, potatoes, noodles, couscous, breakfast cereals, oats
DHA (An omega-3 fat)
Fish, especially oil-rich fish like salmon
Iron
Red meat, eggs, beans, chickpeas, lentils, nuts, seeds, quinoa, wholemeal bread, dried fruit, leafy greens
Zinc
Meat, poultry, shellfish, cheese, nuts, seeds, wholegrain bread and cereals
Iodine
Milk, yogurt, cheese, white fish, eggs, fortified plant milks
Potassium
Potatoes, fruit, vegetables, poultry, meat, fish, milk, yogurt, wholegrain cereals
Magnesium
Nuts, seeds, quinoa, brown rice, wholegrain bread and cereals
Copper
Shellfish, nuts, seeds, wholegrain cereals, soya
Vitamin B1
Bread, fortified cereals, nuts, seeds, meat (especially pork), beans, peas, potatoes
Vitamin B2
Milk, cheese, eggs, fortified cereals, mackerel, sardines, mushrooms, almonds, mycoprotein
Vitamin B3
Meat, poultry, fish, brown rice, wholewheat pasta, fortified cereals, bread, soya, nuts, seeds
Vitamin B6
Meat, poultry, fish, fortified cereals, eggs, sesame seeds, banana, avocado, green pepper, leeks
Vitamin B7
Eggs, white fish, nuts, soya beans, seeds, mushrooms, mycoprotein, oats
Vitamin B12
Meat, fish, shellfish, milk, cheese, eggs, fortified cereals
Folate
Green leafy vegetables, peas, beans, oranges, raspberries, red pepper, eggs, fortified cereals, mycoprotein
Vitamin C
Fruit (especially citrus fruits, berries & kiwi), green vegetables, peppers, tomatoes
The maintenance of normal brain, cognitive & psychological function
Normal function of the nervous system