In India, the focus is often on heart health. But silently, brain-related issues like stroke and dementia are rising—sometimes striking as early as our 40s. Dr. Arun L Naik, a neurosurgeon at AIIMS New Delhi, believes that apart from genetics and lifestyle, a hidden culprit is widespread micronutrient deficiency.
He identifies five essential nutrients that are often missing in Indian diets but can significantly reduce brain decline risks.
1. Magnesium: The Neuroprotective Mineral
Magnesium helps regulate blood pressure, improve nerve signaling, and reduce brain inflammation—a major cause of stroke and dementia. Yet, a 2021 ICMR study revealed that most Indians are magnesium-deficient, thanks to polished rice and low nut intake.
Top Magnesium Sources:
- Spinach sabzi, palak soup
- Roasted almonds and pumpkin seeds
- Brown rice and lentil khichdi
- Avocados and bananas
- Dark chocolate (85% cocoa)
Regular intake can help repair blood vessels and keep neurons functioning efficiently.
2. DHA: The Brain’s Omega-3 Fuel
DHA (Docosahexaenoic Acid) is an essential fat found in brain cell membranes. Low DHA levels are tied to early brain aging, poor memory, and mood disorders. Vegetarian and vegan diets typically lack DHA, putting many Indians at risk.
DHA-Rich Foods:
- Fatty fish (like salmon, mackerel)
- Seaweed, nori sheets, algal oil (plant-based)
- Egg yolks from pasture-raised chickens
Dr. Naik recommends adding fish twice weekly or algal oil supplements to close this nutrition gap, especially in urban, high-stress environments.
3. Creatine: Brain Energy Booster
Often associated with athletes, creatine is also critical for the brain. It supports energy metabolism in neurons, keeping them active and resilient against aging and strokes.
Best Sources of Creatine:
- Red meat (like mutton)
- Chicken
- Eggs and dairy (in small amounts)
Vegetarians and those with low protein intake often lack creatine. A hearty Sunday meal with mutton curry or milk can do more for your brain than you think.
4. Vitamin B Complex: The Brain’s Chemical Shield
Every B vitamin—from B1 to B12—has a role in protecting brain chemistry. They reduce homocysteine, a harmful compound linked to stroke, and preserve the myelin sheath around neurons.
But here’s the problem: Nearly 47% of urban Indians are Vitamin B12 deficient, mainly due to low intake of meat and dairy.
Foods Rich in Vitamin B:
- Dairy, eggs, mushrooms
- Sweet potatoes, spinach, lentils
- Bananas, citrus fruits
- Meat and fish (especially for B12)
Low B vitamin levels don’t show up immediately—but their long-term absence can seriously impair memory and focus.
5. Vitamin D: The Sunshine Brain Hormone
Vitamin D acts as a neurosteroid. It reduces brain inflammation, supports development, and lifts mood. However, over 80% of Indians are deficient, largely due to indoor lifestyles and sunscreen use.
How to Boost Vitamin D:
- Fatty fish
- Egg yolks and mushrooms
- Fortified milk and cereals
- 20 minutes of early morning sun (face and arms exposed)
Getting enough Vitamin D is one of the simplest ways to protect long-term brain health and reduce dementia risk.
Final Thoughts
According to Dr. Naik, these five micronutrients—Magnesium, DHA, Creatine, Vitamin B Complex, and Vitamin D—form the foundation of brain resilience. In a time when mental health and neurological disorders are rising fast, fixing dietary gaps can offer long-term protection.
This article is based on expert insights from Dr. Arun L Naik, MCh (Neurosurgery), AIIMS New Delhi. It serves as educational information, not medical advice.
