5 best vitamins to develop your mental abilities
The group of vitamins plays an important role in maintaining the health of the brain and heart, as it contributes to enhancing and developing cognitive function, protecting the brain, and reducing memory impairment problems. It should be noted that food is the best source that provides us with these vitamins, and we mention the most important vitamins that may play a role In the development of mental abilities are:
vitamins for mental development
Your diet has a significant impact on how healthy your brain remains as you age. Getting the minerals and nutrients your brain requires to continue functioning at its best requires eating a range of meals.
The greatest way to obtain such nutrients is through entire foods. Supplements for brain health don't function very well, however, they might not be a good choice in some situations. The combination of vitamins, minerals, and healthy fats in a balanced diet aids your body in better absorbing the nutrition it requires.
So, which vitamins support brain health? And which foods can you find them in?
Vitamin B
The well-known vitamin B6 (pyridoxine), the well-known vitamin B9 (folate), and the well-known vitamin B12 (cobalamin) are associated with promoting brain health, by contributing to the breakdown of the compound (Homocysteine), whose high levels in the body increase the risk of dementia and Alzheimer's disease, these vitamins help It also produces the energy needed for the growth of new brain cells.
Vitamin B12
- This vitamin is essential for many functions of the human body, such as the proper function of nerves, the production of blood cells, and brain health
- There are groups of people who are deficient in vitamin B12, and among these groups are the elderly, most of whom are vegetarians.
- People also find it difficult to absorb it from supplements, through the mouth, from food, and those with gastrointestinal disorders.
- This vitamin is taken orally in case of Alzheimer's disease, and in case of enhancing and strengthen focus, energy, mood, and the immune system.
Vitamin B6
- This vitamin contributes to many functions of the body's systems, as it contributes to the development of a healthy brain and nervous system.
- Vitamin B6 has an active and important role in the production of dopamine and serotonin, for the functioning of neurotransmitters, muscles, digestive system, blood vessels, heart, and immunity.
- In addition to its active role in making the hormones noradrenaline and serotonin that affect human mood.
- Vitamin B6 helps the human body produce melatonin, to regulate its own internal clock “which is the biological clock that controls many vital processes in the body.”
Vitamin B9
- There is another name for vitamin B9, which some call "folic acid". It is also one of the important vitamins for the human body, due to its association with brain functions.
- It also helps a person maintain his psychological and mental health, and a pregnant woman needs it in more quantities.
- When vitamin B9 deficiency occurs, it causes many things, such as shortness of breath, forgetfulness, sore tongue, loss of appetite, diarrhea, and irritability.
- In the long run, it may cause poor growth, gingivitis, people with vitamin B9 deficiency, people with irritable bowel syndrome, alcoholics, and people with celiac disease are more likely to suffer.
- It is also found in many things, but its sources include whole grains, leafy green vegetables, milk, beans, avocado, salmon, and citrus fruits.
The body usually gets its need of these vitamins through food, but some people who are deficient in one of these vitamins or do not get an adequate amount from the diet may need to take nutritional supplements, and it is worth noting that taking some people with A deficiency in one of these vitamins Supplements without these vitamins will not provide additional benefits for brain health, and the following table shows the most important food sources of vitamin B6, vitamin B9, and vitamin B12:
Vitamin D
Vitamin D deficiency is a common symptom in the elderly, and there may be a link between vitamin D deficiency and poor cognitive functions, vitamin D deficiency may be associated with an increased risk of depression, as this vitamin performs several functions in the body. the brain, including:
- Activate receptors located in neurons in areas responsible for regulating behavior.
- Stimulating the secretion of neurotrophic substances.
- Providing an antioxidant and anti-inflammatory defense line to protect the brain.
- It is worth noting that the body can manufacture vitamin D when exposed to sunlight, and it can also be obtained from the following foods:
- Cod liver oil.
- Sardine fortified milk.
- Herring.
- Salmon.
- Eggs.
vitamin C
- It is a water-soluble vitamin and an active form, and it has its name ascorbic acid, and the human body does not produce this vitamin.
- Therefore, foods that contain it must be obtained to obtain the required amount that the human body needs.
- This vitamin has an effective role in protecting against diseases related to oxidation such as mental disorders and Alzheimer's disease.
- In addition to its role in transmitting nerve messages through the brain, and releasing neurotransmitters through nerve cells.
- It also has a role in the maturation of collagen, which includes the structure of the basement membrane of blood vessels, which protects brain cells from damage.
- It also prevents brain attack which has an effect on the mental abilities of a person.
- As well as helping the elderly to maintain their mental abilities, reduce dementia and strengthen memory.
- It is also found in many things, but its sources are citrus fruits and fresh vegetables.
Vitamin E
- This vitamin has an important and effective role in resisting free radicals and cell damage, and some scientific studies have proven that it delays the development of Alzheimer's disease.
- It also protects the brain from the development of white matter lesions associated with an increased incidence of Alzheimer's disease, stroke, and Parkinson's disease, and this has been proven by some scientific studies.
- There are many things, but their sources include wheat germ oil, almonds, rapeseed, soybean oil, seeds, peanuts, safflower oil, spinach, peanut butter, walnuts, pine nuts, etc.
Table of the daily requirement of vitamins
You can follow the daily doses through the 5 best vitamins for mental development that a person should take to compensate for what the body needs and these doses include the following.
6 Habits That Will Help You Build Mental Strength
Several general tips may help boost mental abilities, including the following:
- Eat a healthy diet before you start taking supplements, which may help in some cases, but most people don't need them.
- Increase your intake of dark green leafy fruits and vegetables, as well as nuts, seeds, legumes, and foods containing omega-3 fatty acids such as salmon.
- Avoid sweetened foods, including soft drinks and candy, even if a person does not have diabetes, as high blood sugar may increase the risk of dementia.
- Exercising on a daily and regular basis, at a rate of 15-30 minutes, as exercise helps avoid a person's exposure to Alzheimer's disease and other types of dementia.
- Get enough sleep at night, at a rate of 7-8 hours, so that they are consecutive, with the importance of avoiding intermittent sleep for only 2 or 3 hours.
- Quitting smoking promotes the health of all parts of the body, including the brain, and thus the development of mental abilities in the future.
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