Recent studies show that increased intake of vitamins and minerals that support brain health can improve various aspects of cognitive function such as learning and memorizing. That's why it's important to make sure you give your brain the right nutrients. Here are the five essential vitamins and minerals for a healthy brain.
1. The vitamin B complex
The vitamin B complex is considered particularly important for brain health. Thiamine is one of the vitamins found in the brain and nerve tissues. It plays an important role in managing nerve impulses, according to a study published in The Journal of International Medical Research. In addition, its lack can disrupt brain function, lead to Korsakoff syndrome, create concentration problems, confusion in thinking, irritability, and sleep problems.
Folic acid (B9) plays an important role in the synthesis of amino acids and in the formation of nerve tissue. Folic acid metabolism is highly dependent on the vitamin B complex. The recommended daily dose is 400 micrograms up to a maximum of 1000 micrograms. The lack of folic acid in the body can cause brain disorders, from minor changes in mood, such as irritability, thought problems, oblivion, severe depression and dementia. He also successfully treats depression, combats brain attacks and prevents Alzheimer's disease.
Through sources rich in B vitamins pork, beef liver, certain fish species (egg, tuna), whole grains (cereals) and whole grain bread (black bread, bran), brown rice (paddy), sunflower seeds, nuts , peanuts, dried vegetables (beans, lentils) and potatoes.
2. Vitamin C
The highest concentration of this essential vitamin is found in the brain, especially in the pituitary gland. Vitamin C is a powerful antioxidant that fights mental decline and brain attacks. The recommended daily allowance is 1000 mg.
The natural sources of vitamin C are: citrus, acai juice, cranberries, bell pepper, strawberries, papaya, Brussels sprouts, spinach, red and green pepper, guava, fresh thyme and parsley, green leafy vegetables, broccoli, cauliflower, kiwi and currants. Vitamin C is important for neurotransmitter dopamine synthesis and protects the brain against oxidative stress. Because it can not be stored in the body, it is important to have a daily intake of food.
With regard to minerals, calcium is the most important of them for the healthy functioning of the brain. It plays a central role in the transmission of nerve cells, regulates the neurotransmitter function and controls the excitability of the nerve fibers. A low level of this mineral is less common because the body contains a significant bone reserve. However, some medications can lower calcium levels and various health problems may occur. The daily calcium requirement is 1000-1200 mg / day in men, 1200 mg / day in women under 60 years of age (given in two, three intakes for better absorption), 1600 mg / day in women over 60 years.
The most natural natural sources of calcium are: dairy products, unsalted sesame seeds, all nuts and nuts, green leafy vegetables, cabbage, nap, quinoa, figs, broccoli, green and dry beans, soy milk, rice milk, soybeans.
Magnesium is important for transforming the vitamin B complex into its active form. In other words, administering supplements without magnesium and other minerals is not as effective as the interaction between them helps the brain to function. One study shows that magnesium supplementation has improved working memory and long-term memory. Magnesium relaxes the brain and the nervous system, having calming effects on these. Deficiency of magnesium or calcium may lead to neurological problems. The daily requirement is based on caloric intake, in adults it is about 120 mg of magnesium / 1,000 kcal.
The best natural sources of magnesium are: Brazil nuts, macadamia, almonds, pistachios, chestnuts, hazelnuts, apricot seeds, pumpkin seeds and sunflower seeds, avocados, kiwis, bananas, blackberries, strawberries, oranges, apples and apple vinegar. Although in many fruits there is magnesium, the most important resources of this microelement are germinated seeds, germinated cereals, wheat bran, oats and barley.
Zinc is found in high amounts in certain neurons that are only present in the brain. Scientists still do not know exactly what role zinc plays in maintaining brain health, but zinc deficiency is associated with various neurological affections. For example, changes in zinc levels have been detected in people suffering from Parkinson's and Alzheimer's.
The best natural zinc sources are: pumpkin seeds, beef and shrimp.
Our brain is an organ whose proper functioning depends on a lot of micronutrients. Studies show that vitamins B, vitamin C and minerals are essential for the proper functioning of the brain. Moreover, any deficiency of these vitamins can lead to developmental problems in children and to mental illness in adults. A daily intake of these nuts is very important if you want to keep your brain healthy and your mind is keen.