It is well known the need to maintain a balanced diet, especially to ensure that the body receives the right vitamins, essential to prevent cognitive decline. Psychiatric nutritionist Uma Naidoo, a brain specialist and faculty member at Harvard Medical School in the United States, told US channel ‘CNBC’ that she is often asked the question “What is the best vitamin to protect our aging brain? ?”
Each of our microbiomes is like a fingerprint, so a truly effective diet is tailored to each individual’s unique needs. According to the expert, the group of vitamins to keep the brain young and healthy are B vitamins.
Depression, dementia and mental retardation are often associated with a deficiency in B vitamins, according to a study from Wayne State University School of Medicine. “Vitamin B12 deficiency as a cause of cognitive problems is more common than you might think, especially in older people who live alone and don’t eat properly,” explained Rajaprabhakaran Rajarethinam, psychiatrist and lead author of the study. ‘study.
There are eight different B vitamins, each with their own health benefits:
1. Increase energy.
Vitamin B1, or thiamin, is crucial for the basic functioning of our cells and the metabolism of nutrients for energy. The brain is one of the most metabolically active organs in the body, which means it needs the support of thiamine to prevent deficiencies that can lead to neurological problems in the future.
2. Break the drugs.
Vitamin B2, or riboflavin, acts as an auxiliary to the enzymes in our cells that carry out important reactions, both in the body and in the brain. It also aids in cell growth, energy production, and the breakdown of fats and foreign bodies such as drugs.
3. Reduce inflammation.
Vitamin B3, or niacin, works with over 400 enzymes to produce materials like cholesterol and fats the body needs and convert energy for all of our organ systems. Niacin is also an antioxidant, which helps reduce excess inflammation.
4. Support your overall brain health support.
Vitamin B5, or pantothenic acid, is essential for the production of a molecular compound called coenzyme A, which helps our body’s enzymes build and break down fatty acids for energy. It also helps our cells generate acyl transport proteins, helping to produce needed fats. The brain is mostly made up of fat, so pantothenic acid is one of the most important vitamins for supporting brain health.
5. Fights disease.
Vitamin B6, or pyridoxine, is notable for its role in disease prevention, as adequate levels of this vitamin are associated with a lower risk of various types of cancer.
Additionally, pyridoxine promotes many chemical reactions in the body that support immune function and brain health.
6. Help cells communicate better.
Vitamin B7, better known as biotin, regulates cellular signals for fast and efficient communication throughout the body. In the brain, it is crucial for cell signaling via neurotransmitters.
7. Keep your balance.
Vitamin B9, or folate, is a popular supplement and a key vitamin for supporting brain and neurological health, optimal neurotransmitter function, and balanced psychological health.
Another benefit is that it helps stimulate cellular detoxification.
8. Help your heart.
Vitamin B12, or cobalamin, is an essential vitamin for the formation of red blood cells and DNA and for the development and functioning of the nervous system.
B12 also supports the breakdown of homocysteine, a protein that can negatively affect cardiovascular health and lead to dementia when in excess.
And what are the best foods with vitamin B?
1. One egg contains one-third of the recommended daily allowance of vitamin B7, while also containing small amounts of many other B vitamins.
2. Yogurt is rich in vitamin B2 and vitamin B12, as well as natural probiotics, which support both gut health and mental health.
3. Legumes like black beans, chickpeas, edamame, and lentils help improve mood and brain health. They are an excellent source of vitamin B9 and contain small amounts of vitamin B1, vitamin B2, vitamin B3, vitamin B5 and vitamin B6.
4. Salmon is naturally rich in all B vitamins, especially vitamin B2, vitamin B3, vitamin B6 and vitamin B12.
5. Sunflower seeds are one of the best plant sources of vitamin B5, which you can get 20% of the recommended daily value from just one ounce of the seeds.
6. Green vegetables like spinach, chard and cabbage are an excellent source of vitamin B9. It is the first food that I suggest to patients who want to increase their depressed mood.