2. Vitamin E:
Vitamin E or alpha-tocopherol is one of the main vitamins with antioxidant properties that enhance brain function as they are lipid-soluble which makes it easy for them to cross the blood-brain barrier and act on the cell membrane directly there is a big study that proved that eating more food with vitamin E content in it helped more than 25% of the participants in this study to lower their chances of developing dementia, it helps in lowering the effects of reactive oxygen and nitrogen species and converting these free radicals into less reactive compounds by that they protect brain cells from damage so it is important for the elderly population to get vitamin E supplements to ameliorate the cognitive decline that naturally occurs with aging and as a treatment to delay the progression of Alzheimer’s disease.
There are also unsaturated forms of vitamin E called tocotrienols that have been shown recently to be more potent than alpha-tocopherol in protecting the brain from stroke-induced injuries and neurodegenerative diseases.
Vitamin E can be found in all types of nuts and seeds, many types of plant-based oils, and fortified cereal, you should be getting about 15 mg of vitamin E daily but make sure to not exceed that since an overdose of vitamin E supplements can lead to serious side effects like increasing your risk of bleeding and increasing the risk of getting prostate cancer and taking supplements should only be after doctor recommendations since it has a lot of interaction with other medications so it best to have it naturally from the diet.
