6 nutrient deficiencies that make the brain age faster

The way our brain ages isn’t similar to how the body does. Gray hair and wrinkles are easily spotted, but the changes inside the brain or say, aging of the brain isn’t noticeable until, years later, its symptoms start to show. When the process of brain aging accelerates, it can lead to more than just memory lapses. It also increases the risks of cognitive decline, slower reaction times and dementia, and ultimately impacts independence and overall-quality of life.
The food we eat doesn’t only affect our physical health. Lack of nutrition is a major cause of brain aging. While cognitive decline is a natural part of growing old, research shows that poor nutrition can speed up the process. The good news is, nutrients can be replenished through smart eating and can essentially slow down the brain aging process.

Here we mention 6 common nutrient deficiencies that are making your brain age faster.

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Studies have found low vitamin B12 is associated with Alzheimer's, Parkinson's and cognitive impairment. B12, also known as the memory protector, is crucial for DNA synthesis and keeping homocysteine levels low. B12 is also responsible for myelin formation which is the insulation around nerves.
One can meet their B12 intake by eating eggs and fish. Vegetarians can consider B12 supplements and dairy is always an open option.

Studies found Omega -3s help improve memory and maintain cognitive function in healthy adults and its deficiency can impair memory and accelerate brain aging. Omega-3s also maintain brain cell membranes and studies have linked its deficiency to accelerated brain aging.
Adequate intake of omega-3s can be ensured by eating fatty fish two to three times a week. Dry fruits and seeds like walnuts, flaxseeds, chia seeds are plant based alternatives.

Also considered as the nervous system calmer, magnesium regulates nerve signals and supports memory formation.
A wide scale study conducted on Qatari adults highlighted that Low serum magnesium is associated with higher dementia risk and impaired cognitive performance.
One can consume leafy greens, seeds, whole grains, nuts and even dark chocolate for magnesium intake.

Often called the sunshine nutrient, vitamin-D supports neuron growth and reduces inflammation. Low levels of vitamin-D is associated with the risks of dementia as its deficiency can increase amyloid-beta accumulation.
The best way to consume vitamin-D is to spend 15 to 20 minutes in sunlight daily. Eating habits can include mushroom, fatty fish, eggs and fortified milk.

Vitamin E works as the brain’s antioxidant. It protects neurons from oxidative damage and reduces cognitive decline. Low levels of vitamin E is linked to faster brain aging and higher Alzheimer’s risk. A study found that high vitamin E intake slowed cognitive decline.
To reduce vitamin E deficiency, one can eat spinach, avocado, sunflower seeds, hazelnuts and almonds. Also, overcooking vegetables reduces vitamin E. Avoid overcooking vegetables.

Also known as nature’s brain shield, Anthocyanins improve cognitive functions. These nutrients act as an antioxidant and reduce oxidative stress. Anthocyanins are found in berries and purple vegetables, and are best used to enhance blood flow to the brain.
To ensure adequate intake of Anthocyanins, one can consume blueberries, blackberries, cherries, eggplant or purple cabbage. Adding berries in smoothies and oatmeal also helps.

Nutrient deficiencies can silently accelerate brain aging. Correcting these deficiencies through diet, supported by healthy lifestyle choices can protect memory and reduce the risk of neurodegenerative disease.