The brain is the most important organ of the human body, because the entire functioning of the body depends on its good performance, when the necessary vitamins and nutrients are not ingested, it is common to feel low energy, tired or irritated. condition that can make us sick.
Actually, most of us don’t know what vitamins our brain needs to function properly. We often eat thinking more about the digestive system or our mirror image than this important organ.
- There are substances that help us improve memory and concentration.
- Also reduce the risk of developing neurodegenerative diseases.
- Such as Alzeimer.
- With slight changes in our diet we could get amazing results at this level.
- What are these vitamins that help us take care of the brain?Then let’s count on it.
Beta-carotene is one of the vitamins that should never be missing in foods, it is a precursor to vitamin A, also called ‘provitamin A’, its main function is to improve memory and contribute to the long-term preservation of the brain. Cells.
Beta-carotene deficiency causes serious problems, such as poor eyesight or growth problems in children. This vitamin is found in foods such as carrots and pumpkins, as well as fruits such as melons, papayas or mangoes.
The entire B complex contains vitamins essential for the proper functioning of the brain, B1, in particular, has magnificent effects against memory impairment, prevents brain aging and is ideal for improving mood in people with depression.
Vitamin B1 is also called?Thiamine ?, and is present in large amounts in the brain and in all nerve tissues, participates in the absorption process and is therefore ideal for maintaining the energy of the body. Thiamine also facilitates cardiovascular function and influences good visual health. one of the most complete vitamins.
Vitamin B1 or thiamine is found in most meats, especially beef, chicken, pork and fish; it is also found in nuts, whole grains, fruits, and vegetables.
Vitamin B6 is one of the most complete vitamins that can be found, offering benefits to the brain because it promotes the formation of neurotransmitters such as dopamine, epinephrine, norepinephrine, GABA and Acetylcholine, the function of these neurotransmitters, as the name suggests, is to transmit the signals produced in neurons. See:
In addition, vitamin B6 contributes to the absorption of vitamin B12, which is one of the crucial vitamins for cognitive development, vitamin B6 deficiency facilitates the appearance of problems such as obsessions or depression, as well as affecting emotional imbalance in general and difficulty sleeping. It is found in foods such as wheat germ, rice, potatoes, turkey, veal, chicken, lamb, eggs, milk and dairy products, pork, seafood, lentils, peppers and nuts, among others.
This is another B vitamin that, along with B6 and B12, promotes the formation of red blood cells, which helps to accelerate oxygen transport, facilitating the proper functioning of the brain.
Vitamin B9 is also known as “folic acid” or “folate”. It plays an important role in mental acuity and the preservation of brain functions. Like B6, it is involved in the formation of various neurotransmitters. Vitamin B6 deficiency facilitates the onset of a stroke.
Folic acid is found in foods such as vegetables, whole grains, spinach and asparagus, brown rice and oats; it is also found in fruits such as bananas, oranges, melons and avocados; almost all nuts contain vitamin B9, especially peanuts.
B12 completes the B-complex vitamin group absolutely necessary for the proper functioning of the brain and is, in fact, one of the most important. It contributes to the formation of cells and fatty acids, is also fundamental in the synthesis of various substances, its action is closely related to short-term memory and speed of thought.
Vitamin B12 deficiency leads to memory loss, mental slowness and negative mood swings. Many researchers associate vitamin B12 deficiency with diseases such as Alzheimer’s disease. Vitamin B12 is found in foods such as meat, chicken, turkey and animal offal. It is also found in trout, salmon, clams, whole grains, eggs and dairy products such as cheese, yogurt and others.
Vitamin C is a powerful antioxidant. Its action protects the brain from oxidative stress and degenerative processes that occur with age, and its role is critical in preventing the onset of Parkinson’s disease, Alzheimer’s disease and other forms of dementia.
Vitamin C also contributes to the iron absorption process, the latter element is decisive in functions such as memory and attention, many people accompany foods with high concentrations of iron with those containing vitamin C, to obtain a better absorption of this element.
Vitamin C is also considered a natural antidepressant. It has the ability to increase levels of Serotonin, a key neurotransmitter of good humor. This vitamin is present in all citrus and green vegetables.
There are other vitamins that are also very important for the proper functioning of the brain, including vitamin D, which according to several studies helps to improve diseases such as multiple sclerosis and certain depressive disorders, this vitamin is found in fish such as sardines, salmon and tuna, as well as mushrooms.
Vitamin K, in turn, helps improve learning and memory functions. People with Alzheimer’s disease have also been found to have a vitamin K deficiency. This element is found in high concentrations in broccoli. It is also found in Brussels sprouts, parsley, green leafy vegetables, asparagus, celery and fermented foods.
Finally, vitamin E and foods that contain omega-3 fatty acids also contribute greatly to brain health. The first is a beautiful antioxidant, while the second helps to increase the plasticity of the brain. In both cases, the effect is better protection against degenerative processes. and an increase in cognitive functions.
Nutrition is a determining factor in our lives, health and disease are largely related to our way of eating, it is important to be aware of this fact and establish intelligent nutrition in our lives.