The brain is a vital organ that requires proper nutrients to function optimally. Along with a balanced diet and a healthy lifestyle, vitamins play a crucial role in maintaining brain health.
In this article, we will explore different vitamins that are particularly beneficial for the brain and explain how they can contribute to improving cognitive function.
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| Brain |
The brain is an important part of the body and is responsible for controlling most of our activities and functions. Why do we have to supplement the brain?
Nervous system function: Vitamins play a crucial role in the transmission of signals between nerve cells.
For example, vitamins B12, B6, and folic acid are involved in the synthesis of important neurotransmitters such as serotonin, dopamine, and norepinephrine. These neurotransmitters work to regulate mood, enhance concentration, and improve cognitive function.
Brain development and protection: During the developmental stages, the brain requires vitamins and nutrients for proper formation and growth. Meanwhile, in older age, vitamin supplementation can help maintain brain protection and function, reducing the risk of disorders such as memory loss and Alzheimer's disease.
Essential vitamins for the brain
Vitamin B
Vitamin B1 (Thiamin)
Vitamin B1 is one of the vitamins good for nerves, found in many brain and nerve tissues, and plays a role in conducting nerve impulses. Without vitamin B1, people are prone to neurological symptoms such as fatigue, lack of concentration, depression, disorientation, hallucinations or numbness of hands, memory disorders. Supplementing with vitamin B1 has been shown to increase excitement in people with fatigue and depression and reduce hyperactivity in people who are already agitated. Vitamin B1 is abundant in rice bran, cereals, wheat germ, legumes, animal heart or liver,...;
Vitamin B3 (Niacin)
This B vitamin plays an important role in the metabolism of substances to create energy. When vitamin B3 deficiency, the body will have manifestations such as dermatitis, inflammation of the tongue and problems in the nervous system such as memory loss, headache,...;
Vitamin B5 (pantothenic acid): This B vitamin is an important component for the synthesis of coenzyme A, which has many roles in the body. If coenzyme A is deficient due to vitamin B5 deficiency, the patient will have symptoms of fatigue, headache, sleep disturbance, flatulence, abdominal pain, muscle spasms, etc. Vitamin B5 comes from foods such as egg yolks. chicken, liver, kidney, beef,...;
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| Vitamins |
Vitamin B6 (Pyridoxin)
As one of the vitamins good for the brain, vitamin B6 plays an important role in protein and fat metabolism, participates in the functioning of the immune system as well as the process of creating red blood cells. ,... If vitamin B6 deficiency, the patient can suffer from skin and nerve diseases such as dermatitis, dry lips, easily irritated nerves,... In case of severe vitamin B6 deficiency, it can cause neuritis. peripheral nerves, anemia, convulsions,... Therefore, each person should actively supplement vitamin B6 from foods such as meat, liver, kidney, cereal germ, brewer's yeast,...;
Vitamin B9 (Folic Acid)
This is a B vitamin found in spinach, lentils, asparagus,... Vitamin B9 plays an important role in the synthesis of amino acids and the formation of nerve tissue. terrible. Vitamin B9 deficiency can cause many developmental problems in children. With enough vitamin B9, memory can be improved (according to research on mice)
Vitamin B12 (Cobalamin)
Vitamin B12 is essential for the production of healthy blood cells and maintaining the proper functioning of the nervous system. It is involved in the synthesis of neurotransmitters such as serotonin and dopamine, which play a key role in mood regulation and emotional well-being.
Dietary sources of vitamin B12 include animal products like meat, eggs, and dairy. Vegans may consider taking vitamin B12 supplements.
Vitamin A
Vitamin A plays an important role in eye health and its ability to enhance immunity and improve resistance. Not only that, vitamin A also plays an important role in nerve cells, as it has the ability to promote the production of enzymes that help neurotransmitters such as Dopamine and biochemical hormones to improve mood. , memory,...
Vitamin A has a high content in foods such as animal liver, egg yolk, fish oil, ... The provitamin A form is beta carotene found in dark green vegetables (spinach, amaranth, etc.) water spinach,...) and yellow or red vegetables (carrots, pumpkins, papayas, bananas, oranges,...).
Vitamin D
Vitamin D is often called the "sunshine vitamin" as our bodies produce it when exposed to sunlight. It plays an important role in mood regulation and cognitive function.
Studies have shown a link between vitamin D deficiency and an increased risk of cognitive disorders such as dementia and Alzheimer's disease.
Besides sunlight exposure, vitamin D can be found in certain fatty fish, eggs, and fortified products.
Vitamin C
Vitamin C is a powerful antioxidant that protects brain cells from damage caused by free radicals. It also promotes the synthesis of essential neurotransmitters such as norepinephrine, which plays a role in concentration and attention.
Vitamin C also has the highest concentrations in the brain, especially in the pituitary gland. It is important in the synthesis of dopamine transmission and protects the brain against oxidative stress.
Citrus fruits,lemon, guava, berries, peppers, and leafy green vegetables are good sources of vitamin C.
Vitamin E
Vitamin E is another important antioxidant for brain health. It helps protect brain cells against oxidative stress and inflammation.
Studies suggest that vitamin E may have a positive effect on memory and cognitive function in older adults. It can be found in nuts, seeds, avocados, and vegetable oils.
In addition to the vitamins mentioned above, we need to supplement with minerals and other necessary sources of nutrients to have a good overall health.
Please consult with medical professionals to get useful advice for choosing the most appropriate substances to add to the body.
Conclusion
To maintain a healthy brain and preserve cognitive function, it is essential to consume the appropriate vitamins. Vitamin B12, vitamin D, vitamin C, and vitamin E are particularly beneficial for brain health. It is best to obtain them from a balanced diet, but supplements can be considered if you are unable to meet the requirements through food alone.
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