According to the World Health Organization, brain health is the state of its functioning in the cognitive, sensory, socio-emotional, behavioral and motor domains, allowing a person to realize their full potential throughout life, regardless of the presence or absence of disorders, according to a documentary presented by Hotnews. Whether we like it or not, whether we want to admit it or not, as we age, neurological degradation occurs.
Here are the vitamins that should be part of your daily diet to maintain brain health for as long as possible:
* B group vitamins. Although the entire B vitamin complex boosts cognitive ability, vitamin B9 (folic acid) “stands out” and takes a step forward in its role in supporting brain health and optimal neurotransmitter function. Furthermore, scientists have provided evidence through studies that there is an association between depressive disorder (especially major depression) and low folic acid levels. Vitamin B9 can be found in most green vegetables: spinach, lettuce, broccoli, asparagus, endives, cabbage, avocado, but also in fruits such as oranges and legumes (beans, lentils, chickpeas, soybeans) or liver.
The other vitamins in the B group are not much inferior either: vitamin B1 (thiamine) is essential for the basic function of cells and for the metabolism of nutrients to produce energy, vitamin B2 (riboflavin) has a role in enzyme activity at the cellular level , and vitamin B5 (pantothenic acid) helps cells generate proteins that participate in the production of fats needed by the body. And since the brain is primarily fat, vitamin B5 is among the most important in maintaining its health. About vitamin B7 (biotin) it can be said that, as far as the brain is concerned, it has an important role for cell signaling through neurotransmitters. The last in this series, vitamin B12, is the one that improves memory and facilitates the assimilation of new information, reduces depressive symptoms and improves mood.
A 2015 study showed that a severe deficiency of vitamin B12 can lead to neurological and hematological abnormalities, with manifestations ranging from mild ones such as fatigue and paresthesias to severe manifestations such as pancytopenia and spinal cord degeneration. Among the foods richest in vitamin B12 are tuna, salmon, dairy products, seafood, eggs, chicken or pork liver
* Vitamin D. Renowned for supporting bone health and helping prevent osteoporosis, vitamin D is also linked to healthy brain function. And even if further research is needed to fully understand its effects on the brain, enough is known about what happens when its level in the body is optimal: it lowers the risk of mental health conditions such as depression, schizophrenia, dementia and Alzheimer’s disease. “Clinically, most of the time, vitamin D deficiency itself does not cause symptoms, it is asymptomatic, but some people who have been diagnosed with vitamin D deficiency complain of lethargy, physical asthenia, diffuse musculoskeletal pain” , stated for Smartliving.ro Dr. Alexandra Nilă, specialist doctor with double specialization: endocrinology and diabetes, nutrition and metabolic diseases.
* Vitamin E. As an antioxidant, vitamin E fights free radicals, including those that can damage brain cells. A review by researchers at Queen’s University Belfast (UK) of several studies that previously found vitamin E can slow the progression of Alzheimer’s disease concluded that the clinical evidence is inconclusive; in contrast, a low level of plasma vitamin E may be associated with an increased risk of developing this condition in the future.
Apart from the vitamins listed, which have proven to contribute to a greater or lesser extent to the preservation of brain health, not to be ignored are the Omega-3 fatty acids, L-theanine, caffeine, curcumin (an amino acid), choline (a macronutrient), Ginko biloba and Ginseng. As for Omega-3 fatty acids, a 2022 study on their effects on brain function concluded that an intake of 2g of Omega-3 per day can improve learning, memory, cognitive function and blood flow in the brain. Omega-3 is found in abundance in fatty fish, specifically salmon, mackerel, sardines and herring, and in smaller amounts in spinach, broccoli, flaxseeds, chia and walnuts. Even if the food supplement market is rich, offering, even if it is more convenient to swallow a tablet/capsule, in reality the healthiest and most correct way to ensure the intake of vitamins in the body remains food. She being also the primordial source. All these vitamins that bring great and important benefits to the brain are found in common foods, in varying proportions, and can be procured without much effort, being affordable. The only – let’s say – effort is to make sure they are included in the diet and consumed consistently, as part of a balanced diet.
Thus, good sources of B vitamins are sunflower seeds, pistachios, walnuts, hazelnuts, almonds, whole grains, beans, corn, mushrooms, carrots, spinach, milk, yogurt, soybeans, lentils, eggs, meat white, poultry and pork liver, potatoes, tuna, asparagus, avocado, raspberries, cantaloupe, bananas, citrus fruits, eggplant, peas, kale and cauliflower.
As for vitamin D, it has the particularity of being produced by the body in the presence of the sun, being found in smaller but not negligible amounts in foods in their natural state, and more so in foods enriched (fortified) with vitamin D. However , good sources of vitamin D are fatty fish, fish liver oil and egg yolk.
Vitamin E is present in impressive amounts in almonds (7.3 mg in 30 grams of almonds!), spinach, sweet potatoes, avocados, pumpkin, wheat germ and sunflower seeds.
2023-09-11 21:07:20
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