Vitamins and Minerals for Brain

Researchers have long known that sufficient intake of folate, a water-soluble B-vitamin, by pregnant women can help prevent some brain and spinal cord birth defects. But new research shows that folate may benefit everyone else, too.

Elderly people deficient in B-vitamins can suffer cognitive decline, including memory loss. On the other hand, people who consume higher levels of B-vitamins (folate, B12 and B6) may reduce their risk of developing Alzheimer's disease.

Folate also seems to play a role in decreasing homocysteine levels in the blood, which may improve cardiovasular health. And that means good blood flow to all organs, including the brain

Nutrition for brain development: whole grains, green-leafy vegetables, and legumes such as dried beans, lentils and peas.

Minerals for better concentration

A lot of research has linked decreased iron and zinc levels with poorer mental performance in children, but new studies on adults suggest these same elements help keep grown-ups' minds sharp as well.

Marginally low iron reserves reduced adults' ability to concentrate and lower levels of zinc slowed test  participants' ability to recall words.

Nutrition for better concentration: Good source of iron including red meat (lean), fortified cereals, pumpkin seeds, pistachio nuts and tofu. For zinc, chooses red meat, pumpkin seeds, soy nuts and wheat germ.