Top 5 vitamins that develop mental abilities

Top 5 vitamins that develop mental abilities

Diet and health of the brain
The human brain operates 24 hours a day, controlling thoughts, movements, breathing, number of heartbeats, senses, etc. Eating healthy, high-quality foods containing large amounts of vitamins, minerals and antioxidants nourishes the brain and protects it from free radicals that destroy cells.
The most important vitamins that develop mental abilities
One of the vitamins that help the development of mental capacity is vitamin

E, C, B6, B12, B9.
Vitamin E

Vitamin E plays an important role in the fight against free radicals and damage to cells. In 2014, a study published in the American Heart Association's journal found that tocotrienol, naturally present in palm oil, a type of vitamin E, can protect the brain against the appearance of white matter lesions associated with an increased risk of stroke and Alzheimer's disease. And Parkinson's disease. From sources of vitamin E:

* Nuts and seeds, such as almonds, pecans, peanut butter, peanuts, hazelnuts, pine nuts, sunflower seeds

* Oils such as wheat germ oil, sunflower oil, safflower oil, corn oil and soybean oil.

* Vegetables, such as spinach, dandelions, Swiss chard and turnips.

Vitamin B6
Vitamin B6 contributes to the functions of many organs of the body. It contributes to the development of a healthy brain and nervous system and plays an important role in the production of serotonin and dopamine necessary for the work of neurotransmitters, the heart and blood vessels, the digestive system, the digestive system, immune system, hormones and muscle. It affects the mood of the human being and also helps the body to make melatonin, essential for the regulation of the special internal clock. Sources of vitamin B6 include beef, poultry, fish, eggs, whole grains, nuts, beans, bananas and potatoes.
Vitamin B12

This vitamin is important for many bodily functions, such as brain health, blood cell production and proper nerve function. Vitamin B12 is also taken orally in case of memory loss, Alzheimer's disease, to slow down aging, improve mood, energy and concentration, mental function and the immune system. Most vegetarians, the elderly, people with intestinal disorders and difficulty absorbing vitamin B12 from foods and oral supplements suffer from a lack of this vitamin. Vitamin B12 deficiency results in permanent nerve damage, deterioration of brain function and memory loss. Sources of this vitamin include seafood, liver, beef, chicken, fortified soymilk and dairy products such as milk, yogurt and cheese.
folic acid

Folic acid or vitamin B9 is a very important vitamin for the body because of its association with brain function. Every day, a sufficient intake of vitamin B9 promotes the proper functioning of the brain and contributes to maintaining the mental health of people. Pregnant women need more folic acid because it is very important when the body is growing rapidly, especially during pregnancy and breastfeeding. Sources of folic acid include leafy vegetables, citrus fruits, beans, whole grains, salmon, milk and avocados. Vitamin B9 deficiency causes many symptoms, including loss of appetite, shortness of breath, diarrhea, inflammation of the tongue, irritability and memory loss. In the long term, folate deficiency can lead to poor growth or gingivitis. Persons at high risk of vitamin B9 deficiency in alcoholics, patients with irritable bowel syndrome, celiac disease or celiac disease

Vitamin C

Vitamin C is a water-soluble vitamin whose active form is called ascorbic acid. A human is a mammal that does not produce this vitamin in his body because of a genetic mutation. You must eat rich foods to meet the daily needs. Sources of vitamin C include fruits, especially citrus fruits and fresh vegetables. The functions of vitamin C include:

* Vitamin C is one of the most important antioxidants. It plays a role in the recycling of other antioxidants in the brain, such as vitamin E. It also plays a role in the prevention of oxidation-related diseases, such as Alzheimer's disease and Huntington dance, as well as mental disorders such as schizophrenia.

* It plays a role in the transmission of nerve messages through the brain and directly affects its electrical impulses.

Manufacture of dopamine, adrenaline and release of neurotransmitters through neuronal cell connections.

It plays a role in the reabsorption of glutamate, a neurotransmitter, and in the regulation of its concentration.

Vitamin C clearly plays a role in the maturation of collagen, involved in the structure of the basement membrane of blood vessels.
 Vitamin C protects the brain cells against damage caused by free radicals.
 It improves memory, preserves the mental abilities of the elderly and reduces the number of people with dementia.

 Prevents strokes that affect the mental abilities of an individual. The low concentration of vitamin C has serious consequences on the function and safety of neuronal cells.