Vitamins for the brain. The brain is the most important organ of the body, because it regulates the main functions of the human being, it is the "motor" that allows us to achieve our goals and objectives. When we do not ingest the nutrients, minerals and vitamins that our brain needs, we often find ourselves low in energy, fatigued, irascible ... Do you want to know what are the foods that your brain needs to work at full capacity? Discover these 9 vitamins for the brain, what each one of them helps you with, and in which foods you can find them.
Do we know what vitamins we should consume for a better functioning of our brain? Do we know foods that contain more of the vitamins we need to take to make our brain work better? Are we aware that if we take certain vitamins we can improve our memory and our concentration levels? Several studies argue that good nutrition can even protect our brain from neurodegenerative diseases such as Alzheimer's.
By making slight variations in our diet, we can achieve surprising results. Keep reading! Mairena Vázquez, psychologist, informs you about which vitamins we should consume so that our brain works better and in what foods we can find them.
"When the diet is bad, the medicine does not work; When the diet is good, medicine is not necessary. "- Ayurveda proverb.
The food and vitamins that we ingest influence (for better or worse) throughout our body and especially in our brain. The functions performed by our brain are deteriorated over time and by factors such as genetics, diet or even the habits we perform on a day-to-day basis.
Include foods that contain certain vitamins and minerals in our diet, can help us enhance our cognitive functioning, our memory and learning ability.
In our hands is to take a healthy diet with the amount of vitamins necessary for our brain to be as healthy as possible. Let's not forget, that "we are what we eat". "If you eat well today, your body will thank you tomorrow."
As for the brain, vitamins help to keep active or stimulate some chemical agents that are important for the functions that the brain must perform, help transport oxygen to the brain, ...
There are many vitamins. Next, let's talk about the main vitamins for the brain.
- Provitamin A or beta-carotene
This vitamin for the brain is very useful for improving memory and protecting brain cells in the long term. It is a precursor vitamin of vitamin A very useful for memory.
Beta carotene is a red pigment that turns into Vitamin A when we eat it. Among its main functions is the prevention of cognitive degeneration and the protection of memory. It has been determined that a deficit of this vitamin can cause serious damage to health such as permanent blindness and can even influence the growth of children.
Vitamins for the brain: In which foods can we find vitamin A or beta-carotene? It can be found in fruits and foods such as melon, papaya, mango, pumpkin and carrots.
- Vitamin B1
Among the most important functions of this vitamin for the brain, we find the prevention of memory deterioration, a powerful way to combat depression and improve mental well-being in general and a good way for the brain to age more slowly. Within vitamin B, we can find different types such as vitamin B6, vitamin B9 and vitamin B12. These three types of vitamins also have in common the fact that they favor the formation of red blood cells so that oxygen is transported faster improving blood circulation.
Vitamin B1 is also known as thiamine. It is found abundantly in the brain and nervous tissue. Among the most important functions of this vitamin is that it transforms food into energy and maintains energy in our body, contributes to the activity of the heart and cardiovascular system, participates in the absorption of glucose in the nervous system and influences vision and health of the eyes.
According to various studies, a deficit of this vitamin can generate Korsakoff syndrome (a syndrome that is frequent, especially in alcoholics or people suffering from AIDS.
Vitamins for the brain: In what foods can we find vitamin B1? We can find vitamin B1 or thiamine in most of the meats such as chicken, beef or pork, fish, nuts, whole grains and also in fruits and vegetables.
- Vitamin B6
This vitamin for the brain favors the formation of dopamine, epinephrine, norepinephrine, GABA and acetylcholine (neurotransmitters that are responsible for transmitting the signals that occur between neurons.) Dopamine is related to the reward circuits of the brain, epinephrine is related with the heart rate among others, norepinephrine puts the nervous system "alert", GABA reduces stress and anxiety, in addition to relaxing the brain and helping it to remain calm and acetylcholine helps in the codification of memory and allows consolidate the information better). In addition, vitamin B6 regulates levels of homocysteine (amino acid whose increase favors the appearance of vascular problems), favors the absorption of vitamin B12 and is very important for cognitive development.
Vitamin B6 helps turn tryptophan into serotonin, or what is the same, prevents depression or obsessions from occurring. It is very important to consume vitamin B6 adequately, avoiding its deficit since it can cause memory loss and confusion, fatigue, depression, problems with sleep and a greater and faster degeneration of the brain. In summary, vitamin B6 is very important for the brain to develop optimally.
Vitamins for the brain: In what foods can we find Vitamin B6? It is necessary to consume vitamin B6 on a daily basis. There are many foods that contain this vitamin such as eggs, milk and dairy products, wheat germ, brown rice, potatoes, turkey, veal, chicken, lamb, pork, seafood, lentils, peppers, lentils, wholemeal bread, peanuts, hazelnuts , nuts, spinach, carrots, broccoli, salmon, trout, tuna, ...
- Vitamin B9
This vitamin for the brain, is also known as folate, or folic acid. This vitamin plays a fundamental role in the preservation of brain functions and mental acuity. Even before being born, it is already essential to favor the development of the brain and that premature development does not occur, contributing to the development of the neural tube that gives rise to the brain and spinal cord. It helps the cells to reproduce and favors the formation of new tissues.
Involved in the formation of some brain neurotransmitters such as dopamine, serotonin and epinephrine (adrenaline). It is important to maintain normal and adequate levels of vitamin B9 since low levels of vitamin B9 correlate with high levels of homocysteine (amino acid that in such cases can damage the arteries and cause clots in the blood more easily). Therefore, a deficit of vitamin B9 can cause strokes. A deficiency of vitamin B9 in children can lead to developmental problems.
Vitamins for the brain: In what foods can we find vitamin B9? We can find vitamin B9 (or folic acid) in fruits such as banana, orange, melon, avocado or other foods like different legumes, whole grains, spinach and asparagus, brown rice and oats, ... That is, we can find vitamin B9 especially in vegetables , cereals and peanuts.
- Vitamin B12
This vitamin for the brain is related to the formation of myelin in some neurons (a layer that covers the axons of some neurons and helps to transmit nerve impulses more quickly) and the production of red blood cells that facilitate the oxygen reaches all the cells of the body.
Vitamin B12 is one of the most important vitamins for the proper functioning of the brain since it helps in the development of cells and fatty acids and is essential for the synthesis of proteins, red blood cells and neurotransmitters. It is closely related to short-term memory and the ability of the brain to produce thoughts quickly.
If our levels of vitamin B12 are below what we need, we can suffer memory loss, negative mood changes or even notice ourselves mentally slower, relating even with increased risk of Alzheimer's.
Vitamins for the brain: In what foods can we find vitamin B12? We can find vitamin B12 in foods such as meats (chicken, turkey, beef, organ meats, ...), blue fish (salmon, trout, clams, ...) and other foods such as eggs, whole grains, dairy products such as fresh cheese, yogurt ...
- Vitamin C
This vitamin for the brain is also known as ascorbic acid. Vitamin C is a very important antioxidant that protects the brain from oxidative stress and age-related degeneration. Vitamin C combined with vitamin E prevents diseases such as Parkinson's or Alzheimer's or other dementias. It also prevents the appearance of colds, cardiovascular diseases or even diseases such as cancer. According to different studies, it has been shown that vitamin C decreases the risk of brain cancer, especially in children.
In addition, vitamin C helps to properly absorb iron from other foods such as legumes. Iron, if any, is good for improving cognitive performance, attention and memory. That's why a trick to better assimilate iron is to accompany for example the lentils (a lot of iron) with a glass of orange juice (a lot of vitamin C).
Vitamin C is important for the brain and some people consider it as a "natural antidepressant" because it increases the levels of serotonin (neurotransmitter that makes us "feel good") or what is the same, improves our mood and our humor According to Jean Carpenter (author of the book "Your Miraculous Brain") "taking vitamin C can improve memory and cognitive functions and therefore, improve points in intelligence tests." It is advisable to consume vitamin C on a daily basis because it even positively influences memory, learning, etc.
Vitamins for the brain: In what foods can we find vitamin C? We can find vitamin C in citrus fruits such as oranges, strawberries, spinach, grapefruit, melon, berries, pineapple, tomatoes, cauliflower, peppers, broccoli, .... That is, this vitamin is found mostly in citrus fruits and green vegetables.
- Vitamin D
Vitamin D is essential if we want our brain to function normally and appropriately. Among the most important functions of Vitamin D it can be said that it improves memory, produces benefits in the mood and increases the ability to solve problems.
According to some studies, Vitamin D deficits have been associated with a higher risk of suffering cognitive deterioration. According to various studies, it has been observed that vitamin D could improve diseases such as Multiple Sclerosis (MS) and regulate disorders such as Seasonal Affective Disorder (specific type of depression related to seasonal changes).
Vitamins for the brain: In what foods can we find vitamin D? Vitamin D is obtained almost in its majority by solar radiations (for that reason it is advisable to take the sun of suitable way indifferently of the age). As it is not advisable to sunbathe constantly we can also find Vitamin D in foods such as some fish (sardines, salmon, tuna, mackerel, ...) or other products such as mushrooms or some types of milk.
- Vitamin K
Among the most important benefits of this vitamin for the brain is the increase in the speed of brain functions, the improvement of learning and memory and in general of cognitive ability. People suffering from Alzheimer's disease usually show deficit in vitamin K, so it can be determined that the consumption of this vitamin could help them. Discover foods that prevent brain aging with this diet to prevent Alzheimer's
In addition, vitamin K plays a very important role in the blood coagulation process and in the process of calcium absorption.
Vitamins for the brain: In what foods can we find Vitamin K? We can mainly find this vitamin in Brussels sprouts, asparagus, parsley, celery green leafy vegetables and fermented foods. But if there is a food par excellence that stands out for having vitamin K is the case of broccoli.
- Omega-3 fatty acids
Omega-3 fatty acids are polyunsaturated fats that our body can not create. Among its benefits stands out the importance they have to improve brain performance. Carrying out a diet rich in omega 3 protects our brain from cognitive deterioration and helps improve our brain plasticity, concentration and memory.
Omega 3 fatty acids have been linked to memory problems and to the reduction of the risk of suffering from Alzheimer's disease. A greater consumption of these prevents diseases such as Alzheimer's and promotes an improvement in memory. Surely now the phrase you heard as children of "Eat fish that is good for the brain" begins to make sense!
Vitamins for the brain: In what foods can we find Omega-3 fatty acids? We could find them especially in fish, for example, sardines, anchovies, salmon, swordfish, tuna, ...
Unfortunately there is no food that contains all the vitamins that our brain needs, so it is best to learn to eat healthy and ensure that the levels of all vitamins are adequate, that is, try not to have them or by default nor by excess. And as Fernando Gómez-Pinilla (neuroscientist) says: "There are many positive foods, but if one exaggerates they become negative. The best recommendation is the balance: several good and complementary products. "
It is always recommended to eat fresh and as natural as possible. In addition to the daily mandatory water consumption. Let's not forget that 85% of our brain's weight is made up of water! In addition, water keeps us alert and has multiple benefits, so it is essential to always keep the brain hydrated. The type of food we carry directly influences the proper functioning of our brain. Therefore, the most advisable if we want to have a healthy brain is to follow a balanced diet, perform physical exercise and keep the mind active daily.
If you want to know more about this topic, I recommend you read some books like "Food for emotions. Neuro-nutrition to make the brain feel good "(Sandi Krstinic)," Cook for your mind. A fusion of neuroscience, food and recipes to protect the health of your brain "(Perla Kaliman, Miguel Aguilar) or" Your miraculous brain "(Jean Carpenter).
Source: https://blog.cognifit.com/es/vitaminas-para-el-cerebro/