The best 5 vitamins develop your mental abilities

The best 5 vitamins develop your mental abilities

Food and brain health

The brain works around the clock, controlling thoughts, movements, breathing, the number of heartbeats, senses, and so on. This means that it needs constant energy, which it gets through food, so food directly affects the brain. Eating healthy, high-quality foods containing high amounts of vitamins, minerals, and antioxidants nourishes the brain and protects it from free radicals, which destroy cells. [1]

The most important vitamins that develop mental abilities

Of vitamins that help in the development of mental abilities vitamin E, C, B6, B12, B9.

Vitamin E

Vitamin E is known to play a major role in the fight against free radicals and resistance to cell damage, and many studies have found that vitamin E delays the development of Alzheimer's disease (mild and mild). In 2014, a study published in the Journal of the American Heart Association reported that tocotrienol, naturally occurring in palm oil, a type of vitamin E, can protect the brain from the development of white matter lesions associated with an increased risk of stroke, Alzheimer's disease , And Parkinson's disease . Sources of vitamin E:

• Nuts and seeds, such as almonds, pecans, peanut butter, peanuts, hazelnuts, pine nuts, walnuts, sunflower seeds

• Oils, such as wheat germ oil, sunflower oil, safflower oil, corn oil, and soybean oil.

• Vegetables, such as spinach, dandelion, Swiss shark, and turnips. [2]

Vitamin B6

Contributes to vitamin B6 in the functions of many organs of the body, and there is a need vitamin B6 for the growth of healthy brain and nervous system, also plays an important role in the production of serotonin and dopamine required for the work of neurotransmitters, and cardiovascular, digestive, and immune, muscle, and making hormones serotonin and noradrenaline , which Affect the mood of the human, and also helps the body in the manufacture of melatonin is important in organizing the internal clock. Sources of vitamin B6: beef, poultry, fish, eggs, whole grains, nuts, beans, bananas, and potatoes. [3]

Vitamin B12

This vitamin is important for many body functions, such as brain health, blood cell production, and proper nerve function. Vitamin B12 is also taken orally in cases of amnesia, Alzheimer's disease, slowing down aging, promoting mood, energy, concentration, mental functions, and immune system.

Suffers from this vitamin deficiency most vegetarians, the elderly, people with bowel disorders, difficulty in absorbing vitamin B12 of food and oral supplements. Vitamin B12 deficiency leads to permanent nerve damage, deterioration of brain function, and loss of memory. From the sources of this vitamin: seafood , liver, beef, chicken, fortified soy milk, dairy products such as milk, yogurt and cheese. [4] [5]

Folic acid

Folic acid or vitamin B9 vitamins are very important to the body because of its association with brain functions. Eating enough vitamin B9 every day promotes proper brain function and helps maintain mental and mental health of the human being. Pregnant women also need a higher intake of folic acid because it is critical when the body is in rapid growth, specifically during pregnancy and lactation.

Sources of folic acid: leafy vegetables, citrus fruits, beans, whole grains, salmon, milk, avocado. Vitamin B9 deficiency leads to many symptoms including loss of appetite , shortness of breath, diarrhea, inflammation of the tongue, irritability, and forgetfulness. Long-term folic acid deficiency may lead to poor growth or inflammation of the gums as well. People most susceptible to vitamin B9 deficiency are alcoholics, patients with irritable bowel syndrome , and patients with celiac disease (Celiac Disease). [6]

Vitamin C

Vitamin C is a water soluble vitamin, called active form of ascorbic acid. Human is a mammal that does not produce this vitamin in its body because of a genetic mutation, so it is necessary to eat rich foods to get the daily needs of it. Sources of vitamin C fruit especially citrus, fresh vegetables. Vitamin C functions include:

• Vitamin C is one of the most important antioxidants and has a role in the recycling of other antioxidants in the brain such as vitamin E and has a role in the prevention of oxidative-related diseases, such as Alzheimer's, Huntington's dances, as well as psychological disorders such as schizophrenia.

• It has a role in the transmission of nerve messages during the brain, and directly affects its electrical impulses.

• Manufacture of dopamine, adrenaline, and release of neurotransmitters during neural cellular connections.

• It has a role in re-absorbing the neurotransmitter glutamate and regulating its concentration.

• Vitamin C has a clear role in the maturation of collagen, which enters the basal membrane structure of blood vessels.

• Vitamin C works to protect the brain cells which may be caused by free radicals from damage.

• Promotes memory , preserves the mental abilities of the elderly, and reduces their suffering from dementia.

• Protects against strokes that affect one's mental abilities.

• Low concentration of vitamin C has serious consequences for the functions and safety of nerve cells. [7] [8]

Improve brain health

There are many different disorders and diseases that can affect the brain, as there are preventive measures that can be taken to maintain the health of the brain, including: [9] [10]

• Quit Smoking : leads smoking to stroke, and dilation of blood vessels in the brain, and dementia.

• Maintain normal levels of blood pressure , cholesterol, blood sugar for the prevention of Alzheimer's disease, cerebral aneurysm, and stroke. Blood pressure , cholesterol can be reduced by reducing the amount of sodium and increasing the amount of fiber in the diet.

• Maintain heart health : atherosclerosis is linked to stroke, cerebral aneurysm, and dementia. In addition to many other heart problems such as: arrhythmias, fuse defects, and heart infections that can increase the risk of stroke.

• Take into account general safety instructions such as wearing seatbelts and helmets, reducing head injuries that may affect the brain and may cause epilepsy .

• Exercise : Exercise can lower cholesterol and blood pressure and help maintain a healthy weight of the body, which reduces the risk of stroke.

• Relax , have a fun time, like listening to music, or watching TV at the end of a tired day.

• Dealing with positive people constantly , moving away from passive people, spending more time with friends promotes mental and mental health.

• Refrain from drinking alcohol , drinking alcohol is harmful to brain health, and causes tension and depression .

• Define long-term goals at the personal and professional level and work to achieve them, reducing stress and promoting self-satisfaction.

• Writing memos and recording feelings and human reactions to life events promotes mental health.

• Learning new things constantly and exposing the brain to challenges enhances memory, and the active brain produces new connections between neurons that allow cells to communicate with one another. This helps to store and retrieve information more easily regardless of age. New things can be learned such as:

• Learn to play a musical instrument.

• Change the profession and practice a new profession.

• Start a new creative hobby , such as: drawing, cycling, photography, gardening.

• To learn a foreign language, learn more than one language may slow the aging of the brain.

• Stay informed about what is happening in the world.

• Learn to cook a new dish.

• Stimulating the brain constantly, activating memory and solving problems; unused brain, such as unused muscles, is impaired and less cognitive. The brain stimulates the brain: traveling, visiting museums, reading books and newspapers or magazines, playing thinking games such as chess , crossword puzzles and Sudoku , playing musical instruments, practicing handicrafts such as painting, coloring, ceramics, eliminating the calculator to make calculations mentally, And volunteerism.

• Noirubics : Lawrence C. Katz, professor of neuroscience at the University of Duke Medical Center, has developed the term neurobius; a unique system of brain exercises such as going to work from a new path, wearing clothes with closed eyes, carrying a phone and using a toothbrush with the unusual hand. To receive new stimuli permanently, it is very worthwhile setting up his challenges.

References

1 ↑ Eva Selhub MD (17-11-2015), "Nutritional psychology: Your brain on food" , Harvard University , Retrieved 3-8-2017. Edited.
2 ↑ Nancy Christie, "3 Key Nutrients for Better Brainpower" , everyday health , Retrieved 13-11-2016. Edited.
3 ↑ Katherine Lee, "The Benefits of Vitamin B6" , everyday Health , Retrieved 13-11-2016. Edited.
4 ↑ Mara Tyle, Erica Cirino (Reviewed on 12-8-2016), "What Is a Vitamin B-12 Test" , Health Line , Retrieved 13-11-2016. Edited.
5 ↑ "VITAMIN B12" , Web Md , Retrieved 15-11-2016. Edited.
6 ↑ Ashley Henshaw (27-9-2012), "Guide To The Benefits Of Vitamin B9 (Folic Acid) Read more at http://www.symptomfind.com/nutrition-supplements/vitamin-b9-guide/#CZIZtshFvc4KseW8.99 " , Symptomfind , Retrieved 13-11-2016. Edited.
7 ↑ Stine Hansen, Pernille Nyborg, Jens Lykkesfeldt (19-9-2014), "Does Vitamin C Deficiency Affect Cognitive Development and Function" , US National Library of Medicine , Retrieved 13-11-2016. Edited.
8 ↑ "VITAMIN C" , Web Md , Retrieved 15-11-2016. Edited.
9 ↑ "Improve Brain Health" , Health Line , 2-9-2014 Reviewed on, Retrieved 13-11-2016. Edited.
10 ↑ "How to Boost Brain Power and Memory" , emedexpert , 29-8-2016Updated on, Retrieved 14-11-2016. Edited.

By Alae Jarrar