Brain vitamins are beneficial for enhancing the efficiency of the nervous system, which includes thinking and learning abilities, concentration, and memory. Brain vitamins can be obtained by eating a variety of nutritious foods in appropriate amounts, or, if necessary, by taking brain vitamins through dietary supplements.
The brain controls and regulates the nervous system to function normally, such as thoughts, memory, emotional expression, movement, and other processes in the body. http://ufabet999.app Nourishing the brain by taking care of overall health and eating foods that contain vitamins and nutrients that help nourish the brain, such as Omega 3 and choline, is therefore important for the brain to function efficiently.
Get to know brain-nourishing vitamins
Generally, brain vitamins can be obtained by eating healthy foods in appropriate amounts. There are many types of brain vitamins, as follows:
1. Vitamin A
Many people may already know that Vitamin A is a brain vitamin that helps with vision, skin care, and the functioning of the immune system. But did you know that Vitamin A also helps with brain function?
Carotenoids are considered provitamin A, a substance that the body can convert into vitamin A. The most well-known compound, beta-carotene, is an antioxidant that helps enhance cognitive function and memory, as well as help prevent damage to brain nerve cells that can lead to Parkinson’s and Alzheimer’s disease .
Beta-carotene is found in abundance in yellow, orange and red fruits and vegetables such as carrots, pumpkins, tomatoes, yellow and red bell peppers, cantaloupe and sweet potatoes, as well as green leafy vegetables such as bok choy, kale and morning glory.
Pregnant women should not take vitamin A supplements, as excessive intake can be harmful to the fetus.
2. Vitamin B
Vitamins B6, B9, and B12 are brain-nourishing vitamins that help metabolize homocysteine, a substance produced by the breakdown of protein. If a large amount of this substance accumulates in the body, it can damage blood vessels in the brain and cause thoughts and memory to deteriorate, which can lead to dementia or cerebrovascular disease.
Vitamin B6 also helps to balance moods because it is a substance necessary for the production of neurotransmitters such as serotonin , dopamine, and gamma-aminobutyric acid (GABA), which regulate moods. In addition, research has found that older adults who lack vitamin B may be at risk of developing depression.
Sources of vitamin B include whole grains, chicken, pork, organ meats, fish and seafood, green vegetables, nuts and grains. Most people get enough vitamin B from their diet.
However, taking vitamin B supplements is only necessary for pregnant women and those diagnosed by a doctor with vitamin B deficiency. You should not buy supplements to take on your own to treat brain diseases without consulting a doctor.
3. Vitamin C
Vitamin C is a brain-nourishing vitamin that plays an important role in the synthesis of many neurotransmitters in the brain and balancing the release of neurotransmitters in nerve cells. And Vitamin C also has antioxidant properties. Free radicals can damage the nervous system and brain and increase the risk of Alzheimer’s disease. Vitamin C therefore helps slow down the deterioration of thinking skills and memory.
Research has found that vitamin C may help protect against Alzheimer’s disease, Parkinson’s disease, multiple sclerosis, and mental illnesses such as schizophrenia, depression, and anxiety.
Vitamin C is found in abundance in fruits and vegetables such as tomatoes, Brussels sprouts, broccoli, kale, oranges, cantaloupe, and strawberries.
4. Vitamin E
Vitamin E is a brain vitamin that is an antioxidant that helps protect cells from damage caused by free radicals. This may help prevent or slow down the deterioration of thinking and understanding, especially in the elderly. Some research has found that taking high doses of vitamin E may slow down the progression of Alzheimer’s disease in people with early to moderate Alzheimer’s disease.
However, in the study, the subjects were given vitamin E supplements up to 2,000 International Units (IU) or 1,300 milligrams per day. The amount of vitamin E that Thai adults should receive per day is only 11-13 milligrams per day. Receiving high amounts of vitamin E can affect people with cardiovascular disease and those taking blood thinning medications , and in the long term, can result in bleeding in various organs.
Vitamin E is found in high concentrations in foods such as nuts, seeds, green leafy vegetables such as broccoli and asparagus, and vegetable oils such as palm oil , rice bran oil, corn oil, and sunflower oil.
Many types of brain-nourishing vitamins help with the normal functioning of the nervous system, slow down the deterioration of thinking and memory, help balance emotions, and prevent brain-related diseases. Obtaining these vitamins from eating a variety of nutritious foods will help you get enough vitamins to nourish your brain and keep you healthy.
In addition, you should get enough rest, limit your alcohol intake and refrain from smoking , which can adversely affect brain function. If you want to take a dietary supplement, you should consult your doctor or pharmacist about the necessity of taking it and the possible side effects, for health safety.