Vitamins You Need to Keep Your Brain Flexible. 保持大腦靈活所需的維生素。

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編輯配樂：老編西歪
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2. Foreword
The brain is the most high-powered organ that we have and it requires the right
amount and type of fuel to work properly.
When we don’t give it the right fuel, it slows us down, decreases our focus, and
makes us unhappy and demotivated.
If you want to maximize your brainpower to help increase your focus, think more
clearly, and live a much happier and potentially longer life, then pay close
attention as we’re about to give you the top nutrients that you need to maximize
your brainpower and what foods to include in your diet in order to get them.
前言
大腦是我們最強大的器官，它需要適量和正確類型的「燃料」才能正常工作。
如果沒有供給它正確的「燃料」，它就會減慢速度，降低注意力，讓我們不快樂
並失去動力。
如果你想將腦力發揮到最大效能，以提高注意力、思考更清晰、過著更快樂長壽
的生活，那麼請密切注意，以下為你提供 強大腦力所需的頂級營養素，以及在哪
些食物中可以得到它們。

3. Omega-3 is one of the most important fats to give your
brain. In fact, not getting enough omega-3 in your diet
can affect normal brain development and cognition. It
has also been shown to be implicated in premature
brain aging and cognitive decline.
歐米加 – 3 是提供大腦最重要的脂肪之一。事實上，飲
食中攝入的 歐米加 – 3 脂肪酸不足，會影響大腦正常發
育和認知。它還被證明與大腦 提早老化 和認知力下降
有關。
Omega - 3
歐米加 - 3

4. The brain is 60% fat, and if you want a healthy and optimally functioning brain, you
need to make sure you're getting the right nutrients to make it up, and fat is one of
the most important.
Fat has been vilified for decades, but in reality, high-quality fat is not only good for
you, it’s essential for your brainpower and health.
大腦 60% 是脂肪，如果想要一個健康而最佳運作的大腦，你必需確保提供構成大腦
正確的養分要素，而脂肪就是最重要的要素之一。
幾十年來，脂肪一直受到詬病，但實際上，優質脂肪不僅有益，而且對腦力和健康至
關重要。

5. Best sources of Omega – 3 :
Chia seeds, walnuts, sardines, salmon, eggs,
fish oil, and flaxseed.
歐米加 – 3 的最佳來源：
奇亞籽、核桃、沙丁魚、鮭魚、雞蛋、魚油和
亞麻籽。

6. Magnesium 鎂
Magnesium is essential for brain activity and has been
known to calm the brain and the nervous system to the
point that it has been called “Nature’s Natural Valium.”
Magnesium is essential for hundreds of metabolic
processes within the body and brain, yet it’s the second
most common nutritional deficiency in the world.
鎂對大腦活動至關重要，眾所周知 鎂可以使大腦和神經系
統平靜，因此被稱為「大自然的天然安定劑」。
鎂對身體和大腦中 數百種代謝的過程 至關重要，但它是世
界上第二多常見的營養缺乏症。

7. Magnesium helps the brain by:
• Decreasing stress hormones
• Providing anti-inflammatory benefits
• Increasing neuroplasticity
• Helping to lift depression
• Reducing anxiety
• Relaxing the nervous system
鎂對大腦的助益如下：
• 減少壓力荷爾蒙
• 提供抗炎功效
• 增加神經可塑性
• 幫助解除抑鬱症
• 減輕焦慮
• 放鬆神經系統

8. Mg Best sources of Magnesium:
Spinach, almonds, avocado, black beans, and
cashews.
鎂的最佳來源：
菠菜、杏仁、鱷梨、黑豆 和腰果。

9. Vitamin B1: Thiamine
維他命 B1：硫胺素
Many B vitamins are known to be beneficial for brain
health and well-being. B1, also known as thiamine, is
needed for a large number of metabolic processes in
the body including the processes that manage your
energy levels.
Your brain uses a lot of energy throughout the day, so
having low levels of thiamine can rob your brain of the
vital energy that it requires.
眾所周知，許多 B 族群維他命有益於大腦和健康。B1，
也稱為硫胺素，是體內大量代謝過程和能量水平管理所必
需的元素。
大腦全天消耗大量能量，因此若 硫胺素 含量低，會削弱
大腦所需的重要能量。

10. Thiamine can help to boost your mood, energy,
and alertness by providing the energy that your
brain cells need to work effectively.
Low levels of thiamine have been associated with:
• Nerve inflammation
• Nerve damage
• Fatigue
• Confusion
• Irritability
• Loss of short-term memory
硫胺素 可以提供腦細胞有效工作所需的能量，
從而幫助改善情緒、精力和警覺性。
硫胺素 的水平低與下列因素有關聯：
• 神經炎症
• 神經損傷
• 疲勞
• 困惑
• 煩躁
• 短期記憶喪失

11. The best sources of Vitamin B1:
Sunflower seeds, lentils, black beans, macadamia nuts, and
seaweed.
維他命 B1 最佳來源：
向日葵種子、扁豆、黑豆、夏威夷豆和海藻。

12. Vitamin B6 helps to improve your mood, but it’s also needed
to combat mental fatigue. B6 is a critical component when it
comes to building the neurotransmitters serotonin and
norepinephrine.
Serotonin helps to improve your mood while norepinephrine
helps your brain to stay focused and alert.
維他命 B6 有助於改善情緒，也需要它來對抗精神疲勞。 B6
是構建神經遞質「血清素」和「去甲腎上腺素」的關鍵成分。
「血清素」有助於改善情緒，而「去甲腎上腺素」則有助於
大腦保持專注和警覺。
Vitamin B6
維他命 B6

13. Symptoms of B6 deficiency include:
• Loss of focus and concentration
• Fatigue
• Irritability
• Memory trouble
• Muscle pains
缺乏 B6 的症狀包括：
• 注意力不集中
• 疲勞
• 煩躁
• 記憶力障礙
• 肌肉疼痛

14. Best sources of B6 : Tuna, turkey breast, avocado, pistachios, and grass-fed beef.
B6 最佳來源：金槍魚、火雞胸肉、鱷梨、開心果和草飼牛肉。

15. Vitamin B9
維他命 B9
Vitamin B9, also known as folate, is especially important for normal brain development.
It’s an important component in creating many neurotransmitters that the brain uses to
communicate and regulate our immune system.
Folate is also an antioxidant and studies have shown that it helps to preserve brain
function and memory.
維他命 B9，也稱為「葉酸」，對大腦的正常發育尤為重要。它是產生許多 神經遞質 的
重要組成部分，大腦使用這些 神經遞質 來交流和調節我們的免疫系統。
「葉酸」也是一種抗氧化劑，研究表明它有助於保持大腦功能和記憶力。

16. Low levels of folate can be very detrimental to the
brain. A deficiency in folate has been shown to lead
to increased degeneration in the cerebral cortex as
well as cognitive impairment and decline.
Symptoms of low levels of folate include:
• Chronic fatigue
• A lowered immune system
• Increased irritability
• Anxiety
• Brain fog
低水平的葉酸對大腦非常有害。 葉酸缺乏已
被證明會導致大腦皮層退化加劇以及認知障
礙和衰退。
葉酸低水平的症狀包括：
• 慢性疲勞
• 免疫系統降低
• 煩躁不安
• 焦慮
• 腦霧

17. The best sources of B9 : Broccoli, beef liver, spinach, romaine lettuce, and asparagus.
B9 最佳來源：西蘭花、牛肝、菠菜、生菜和蘆筍。

18. Vitamin B12
維他命 B12
Vitamin B12 is essential for many aspects of our health
and wellbeing. This includes building strong bones, skin,
hair, nails, immune system, and heart health. B12 is
also extremely important for your brain and mental
wellbeing.
維他命 B12 對於我們健康是不可缺的。包括建立強壯的
骨骼、皮膚、頭髮、指甲、免疫系統和心臟健康。B12
對大腦和心理健康 也極為重要。

19. It’s essential for many aspects of mental performance
including being able to memorize and stay focused. It
also plays an important role in producing serotonin and
dopamine.
B12 對於 思想履行 方面是絕對不可少的，包括記憶力
和保持專注。它還在 產生「血清素」和 「多巴胺」方
面發揮著重要作用。

20. 缺乏 B12 會產生一些嚴重
的副作用，例如：
• 記憶喪失
• 腦霧
• 焦慮
• 沮喪
• 困惑
• 幻覺
Having low levels of B12 can have
some serious side effects such as:
• Memory loss
• Brain fog
• Anxiety
• Depression
• Confusion
• Hallucinations

21. The best sources of B12 :
Wild salmon, eggs, sardines, beef liver, and nutritional yeast.
B12 最佳來源：
野生鮭魚、雞蛋、沙丁魚、牛肝和營養酵母。

22. Vitamin C
維他命 C
Your brain consumes a lot of energy and oxygen when
it’s doing its job and antioxidant such as vitamin C help
to protect the brain from any wear and tear.
大腦在工作時會消耗大量能量和氧氣，維他命 C 等抗氧
化劑有助於保護大腦免受任何磨損。

23. Vitamin C is also needed to produce important neurotransmitters
such as serotonin, dopamine, and norepinephrine.
These neurotransmitters are important regulators of your mood, so
without adequate vitamin C to produce them, your mood may suffer.
需要 維他命 C 來生產重要的「神經遞質」如「血清素」、「多巴胺」
和「去甲腎上腺素」。
這些「神經遞質」是情緒的重要調節劑，因此如果沒有足夠的維他命
C ，情緒可能會受到影響。

24. Best sources of Vitamin C:
Citrus fruits, broccoli, bell peppers, spinach, and watermelon.
維他命 C 的最佳來源：
柑橘類水果、西蘭花、甜椒、菠菜和西瓜。

25. Vitamin D
維他命 D
Vitamin D, known as the sunshine vitamin, is arguably
one of the most important vitamins that many of us miss
out on.
It’s usually associated with bone and heart health, but it
has been shown that it also plays a critical role in your
brain performance. Several studies have proven that
low levels of vitamin D can impair cognitive function and
performance.
維他命 D，亦稱為陽光維他命，是被許多人都忽略的最
重要維他命之一。
通常它與骨骼和心臟的健康有關，但事實證明，它對大
腦的性能至關重要。幾項研究證明，缺乏 維他命 D 會削
弱大腦的認知功能和表現。

26. Fewer people are getting out in the sun leading to more cases of vitamin D deficiency
than ever before.
The best part about vitamin D is that you can get it for free. Just a couple of minutes
of natural sunlight each day can make a huge difference to your vitamin D levels.
曬太陽的人越來越少，導致 維他命 D 缺乏症的病例比往日增多。
維他命 D 最棒之處就是可以免費獲得。 每天只需幾分鐘的自然陽光照射，就能增加你
維他命 D 的水平。

27. Best sources of vitamin D:
Natural sunlight or buy a vitamin D supplement.
維他命 D 的最佳來源：
自然陽光 或購買維他命 D 補充劑。

28. Vitamin E
維他命 E
This is a very powerful antioxidant. Oxidative stress is a
metabolic process that causes wear and tear to our cells.
Antioxidants help to fight against this wear and tear to keep
our cells youthful and working their best.
Vitamin E is an often overlooked vitamin for brain health. It
prevents oxidative stress from damaging important
components of our brain cells.
DHA forms the outer membrane of our brain cells and
vitamin E works to prevent oxidative stress from damaging it,
ensuring that our brain cells stay healthy and productive.
這是一種強力的抗氧化劑。「氧化壓力」是一種代謝過程，會
導致我們的細胞磨損。抗氧化劑有助於對抗這種磨損，讓細胞
保持年輕並發揮最佳狀態。
維他命 E 是一種經常被忽視的大腦健康維他命。它可以防止
「氧化壓力」以免破壞我們腦細胞的重要組成部分。
DHA 形成我們腦細胞的外膜，而維他命 E 可防止「氧化壓力」
對其造成損害，從而確保我們的腦細胞保持健康和功能。

29. Symptoms of a vitamin E deficiency include:
• Cognitive impairment
• Balance issues
• Muscle weakness
• Diarrhea
維他命 E 缺乏的症狀包括：
• 認知障礙
• 平衡問題
• 肌肉無力
• 腹瀉

30. Best sources of vitamin E :
Kale, Swiss chard, almonds, olives, and parsley.
維他命 E 的最佳來源：
羽衣甘藍、瑞士甜菜、杏仁、橄欖和歐芹。

31. Zinc 鋅
Zinc is very important for neuron growth and performance.
The highest concentration of zinc in our body is located in
our brain, particularly in the hippocampus, the area of the
brain involved in regulating your limbic system, the region
that regulates emotions. Neurons need zinc in order to
communicate effectively with one another.
鋅對「神經元」的生長和性能非常重要。人體內鋅的最高含
量位於大腦中，尤其是在海馬體中，該腦區負責調節你的
「邊緣系統」，即調節情緒的區域。「神經元」需要鋅才能
有效地相互交流。

32. Low levels of zinc are associated with:
• A lowered immune system
• Attention and focusing issues
• Diarrhea
• Acne
• Rashes
缺乏鋅與下列情況有關：
• 免疫系統降低
• 注意力和重點問題
• 腹瀉
• 痤瘡
• 皮疹

33. Best sources of Zinc:
Grass-fed beef, spinach, mushrooms, cashews, and
pumpkin seeds.
鋅的最佳來源：
草飼牛肉、菠菜、蘑菇、腰果和南瓜子。