A beta-carotene deficiency causes serious problems, such as difficulty seeing or stunted growth in children. This vitamin is found in foods such as carrots and squash. We also find it in fruits such as melon, papaya or mango .
2. Vitamin B1
The entire B complex brings together vitamins essential for the proper functioning of the brain. Vitamin B1 , in particular, has wonderful effects against the deterioration of memory. It also prevents aging of the brain
Vitamin B1 is also called “Thiamine” and is present in large quantities in the brain and in all nervous tissues . It participates in the process of absorption of glucose and, for this reason, it is ideal for maintaining energy in the body. It also facilitates cardiovascular functions and influences good visual health. It is certainly one of the most complete vitamins.
Vitamin B1 or thiamine is found in most meats . Mainly in veal, chicken, pork and fish. It is also present in dried fruits, whole grains, fruits and vegetables.
3. Vitamin B6
Vitamin B6 is one of the most complete vitamins we can find. It is very beneficial for the brain because it promotes the formation of neurotransmitters such as dopamine, epinephrine, norepinephrine, GABA and acetylcholine . The function of these neurotransmitters, as the name suggests, is to transmit the signals that occur in neurons. Let’s see this:
Dopamine is associated with reward circuits . It has significant effects on mood.Epinephrine and norepinephrine are linked to warning systems and intervene in anxiety states.
GABA regulates states of concern and helps reduce anxiety and stress.Acetylcholine is involved in memory processes.
In addition, vitamin B6 helps in the absorption of vitamin B12, which is one of the essential vitamins for cognitive development. Vitamin B6 deficiency makes it easier to develop problems such as obsessions or depression . It also affects general emotional imbalance and difficulty sleeping. It is particularly present in foods such as wheat germ, rice, potatoes, turkey, veal, chicken, lamb, eggs, milk and dairy products, pork, fruits seafood, lentils, peppers and dried fruits.
4. Vitamin B9
This is another B complex vitamin which, together with vitamins B6 and B12, promotes the formation of red blood cells . This contributes to the faster transport of oxygen and therefore facilitates the proper functioning of the brain.
Vitamin B9 is also known as “folic acid” or “folate”. It plays an important role in mental acuity and in the preservation of brain functions
Folic acid is found in foods such as legumes, whole grains, spinach and asparagus, brown rice, and oats. It is also present in fruits such as bananas, orange, melon and avocado. Almost all dried fruits contain vitamin B9, especially peanuts.
5. Vitamin B12
Vitamin B12 supplements the group of B vitamins which are absolutely necessary for good brain function . It is indeed one of the most important. It contributes to the formation of cells and fatty acids. It is also fundamental in the synthesis of various substances. Its action is closely linked to short-term memory and the speed of thought.
Vitamin B12 deficiency leads to memory loss, mental sluggishness, and mood swings in a negative direction. Many researchers associate the lack of B12 with diseases such as Alzheimer’s disease. Vitamin B12 is found in foods such as veal, chicken, turkey, and organ meats . It is also present in trout, salmon, clams, whole grains, eggs, and dairy products such as cheese, yogurt and other similar products.
6. Vitamin C
Vitamin C is a powerful antioxidant. Its action protects the brain against oxidative stress and degenerative processes that appear with age. Its role is decisive in preventing the onset of Parkinson’s disease, Alzheimer’s disease and other forms of dementia.
In addition, vitamin C contributes to the process of iron absorption . This last element is fundamental in functions such as memory and attention. Many people accompany foods high in iron with those with vitamin C in order to achieve better absorption of this element.
Vitamin C is also considered a natural antidepressant . It has the ability to increase the levels of serotonin, a crucial neurotransmitter for our good mood. This vitamin is present in all citrus fruits and green vegetables.
7. Other vitamins
There are many other vitamins that are also very important for the proper functioning of the brain. Among it, vitamin D, which, according to various studies, contributes to the improvement of diseases such as multiple sclerosis and certain depressive disorders. This vitamin is found in fish such as sardines, salmon and tuna, and in mushrooms.
In addition, vitamin K helps improve learning and memory functions . It has been discovered that people suffering from Alzheimer’s disease are also deficient in vitamin K. This vitamin is found in high concentrations in broccoli. It’s also found in Brussels sprouts, parsley, green leafy vegetables, asparagus, celery, and fermented foods.
Finally, vitamin E and foods that contain omega-3 fatty acids also greatly contribute to brain health . Vitamin E is a wonderful antioxidant, while omega-3 fatty acids help increase brain plasticity. In both cases, the result is greater protection against degenerative processes and an exacerbation of cognitive functions.
Food is a defining aspect of our lives. Much of health and illness is related to the way we eat . It is important to be aware of this and to implement smart nutrition on a daily basis.
Our thoughts
A list of foods rich in vitamins and essential for good health, in addition to preventing certain neurological diseases.
