The best 5 vitamins develop your mental abilities

Food and brai health
The brain works around the clock, controlling thoughts, movements, breathing, the number of heartbeats, the 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:

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:

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.

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]

↑ Eva Selhub MD (17-11-2015), "Nutritional psychology: Your brain on food" , Harvard University , Retrieved 3-8-2017. Edited. ↑ Nancy Christie, "3 Key Nutrients for Better Brainpower" , everyday health , Retrieved 13-11-2016. Edited. ↑ Katherine Lee, "The Benefits of Vitamin B6" , everyday Health , Retrieved 13-11-2016. Edited. ↑ Mara Tyle, Erica Cirino (Reviewed on 12-8-2016), "What Is a Vitamin B-12 Test" , Health Line , Retrieved 13-11-2016. Edited. ↑ "VITAMIN B12" , Web Md , Retrieved 15-11-2016. Edited. ↑ 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. ↑ 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. ↑ "VITAMIN C" , Web Md , Retrieved 15-11-2016. Edited. ↑ "Improve Brain Health" , Health Line , 2-9-2014 Reviewed on, Retrieved 13-11-2016. Edited. ↑ "How to Boost Brain Power and Memory" , emedexpert , 29-8-2016Updated on, Retrieved 14-11-2016. Edited. Share article