Brain Nutrients for Students
Nutrient Where to find it
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.
maintenance of normal brain, cognitive & psychological function
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
Normal function of the nervous system