The brain is the main organ in the human body. It regulates all the vital functions, and it is the engine that allows us to achieve our goals. When we do not consume enough nutrients, vitamins,
and minerals that our brain needs, we often feel a decrease in energy and productivity, fatigue, irritation.
What Are the Five Best Vitamins for Brain Health?
Vitamins are vital substances to ensure the proper functioning of our body. And we get them by eating a varied, balanced and healthy diet.
Monitoring your nutritional intake is essential since the body cannot produce vitamins on its own.
There are various types of vitamins, and each of them fulfills its unique functions. You should control their intake, as both lack and excess of vitamins can cause health problems.
As for the brain, vitamins help keep it active, stimulate the production of needed chemicals, participate in tissue oxygenation.
They can improve your concentration and brain function. So, what are the best vitamins for improving focus and memory?
1. Vitamin A and beta-carotene
These vitamins are beneficial for the brain. They help to enhance concentration and protect brain cells in the long run. Beta-carotene also affects strengthening and stimulating memory.
Beta-carotene is a red pigment that turns into vitamin A when we eat it. Among its principal functions are the prevention of cognitive degeneration and memory protection.
A lack of this vitamin can lead to serious health problems, for example, with vision. It can even cause permanent blindness. Besides, insufficient beta-carotene intake can negatively affect the child’s growth and development.
Foods such as melon, papaya, mango, pumpkin, and carrots are rich in vitamin A and beta-carotene.
2. Vitamin B1
The most vital functions of this vitamin include preventing memory loss, fighting depression, and improving mental well-being in general, as well as slowing down the aging process.
The B-group vitamins, especially vitamins B6, B9, and B12, contribute to the formation of red blood cells. It improves blood circulation and accelerates the process of oxygen delivery to the tissue.
Vitamin B1 is also known as thiamine. Among the most crucial functions of this vitamin are:
- speeding-up the transformation of food into energy and conservation of this energy in our body;
- engaging in the work of the heart and cardiovascular system;
- increasing absorption of glucose in the nervous system;
- improving vision and eye health.
According to various studies, a lack of this vitamin can lead to Korsakoff’s Syndrome. This syndrome is especially common in patients with chronic alcoholism or after brain injuries.
We can find vitamin B1 in most types of meat, such as chicken, beef, or pork. Also, fish, nuts, crops, fruits, and vegetables are high in this substance.
3. Vitamin B6
This brain vitamin promotes the formation of substances such as dopamine, adrenaline, norepinephrine, and acetylcholine.
Besides, vitamin B6 regulates homocysteine ​​levels (an amino acid that, when raised, causes vascular disorders).
It also enhances the absorption of vitamin B12 and is an essential ingredient for our cognitive development.
Vitamin B6 helps to prevent depression and the appearance of obsessive thoughts.
You should avoid a lack of vitamin B6 in the body because it may lead to memory loss, distraction, fatigue, sleep problems, and early brain aging.
This vitamin plays a vital role in the process of optimal brain development.
You should consume vitamin B6 every day. Among foods rich in this substance are eggs, milk, dairy products, wheat germ, brown rice, potatoes, turkey, beef, chicken, lamb, pork, seafood, peppers, wholemeal bread, peanuts, hazelnuts, spinach, carrots, broccoli, salmon, tuna.
4. Vitamin C
Vitamin C is an antioxidant that protects the brain from excess stress and age-related degeneration. Vitamin C, in combination with vitamin E, prevents diseases such as Parkinson’s disease, Alzheimer’s disease, and other types of dementia.
It also prevents the occurrence of seasonal illnesses, reduces the risk of developing cardiovascular and oncological disorders. Vitamin C decreases the chance of brain cancer, especially in children.
Some experts consider vitamin C a natural antidepressant because it increases the level of serotonin (a hormone of happiness). This substance can also improve focus and cognitive function, and thereby boosts your IQ.
Citrus fruits (oranges, grapefruits), melons, pineapple, strawberries, and other berries, as well as tomatoes, spinach, cauliflower, and broccoli, are natural sources of vitamin C.
5. Vitamin D
Vitamin D is crucial if we want our brain to function normally and properly. The most significant functions of vitamin D include memory improvement,
a positive effect on our mood and motivation, and an increase in our ability to solve problems.
A lack of vitamin D in the body can cause cognitive impairment. This vitamin can help patients with multiple sclerosis (MS), or mental disorders.
Vitamin D production in our body is mostly dependent on sunlight. Sunbathing can encourage this process and improve your mood.
Besides, you get vitamin D from some types of fish (sardines, salmon, tuna, mackerel), mushrooms, eggs, and some dairy products.
Our brain resembles a small engine, and vitamins are its fuel. If it lacks some of them, its work deteriorates, and failures occur.
That is why it is essential to control vitamin intake. Now you know what vitamins are good for brain health, so do not forget to consume them and stay healthy!