Vitamins that make your brain tiq

Vitamins together with minerals and amino acids belong to the most important substances present in our food. While it became quite common to take supplements like b-complex and multivitamins to cover the daily need of various nutrients, it may be good idea to consider natural food sources and target supplementation only for the nutrients we can not easily get in sufficient amounts. It is always good to choose high quality supplements with good reputation instead of making uninformed buying decision. The following list contains vitamins that have direct effect on our mental performance. In the description of each vitamin, you can find its effect on human brain and occurrence in food. Most important vitamins for human brain function are the following : E, C, D, b1, b12, b9 and b6.

Vitamin E

Vitamin E or tocopherol plays very important role in postponing Alzheimer’s disease by reducing the free radical damage. One of its form called gamma tocopherol is strong antioxidant that protects us against different brain disorders. Moreover, vitamin E can delay progression of Alzheimer’s disease and prevent it from occurring in the first place! Maybe you know that Vitamin E plays important role in creation of red blood cells and lowers blood pressure. Vitamin E can be found in:

  • green leafy vegetables
  • corn oil
  • sunflower oil
  • hazelnuts
  • almonds
  • whole-grain flour
  • tofu

Vitamin C

Also known as ascorbic acid, this important substance has many functions in human body, some of them directly linked to brain performance. It can greatly improve the absorption of proteins, especially in combination with magnesium. Ascorbic acid is a powerful antioxidant.

A lot of vitamin C can be found in:

  • papaya
  • bell peppers
  • broccoli
  • brussels sprouts
  • strawberries
  • pineapple
  • oranges
  • kiwifruit
  • cantaloupe
  • cauliflower

Vitamin D

Everybody knows vitamin D decreases the risk of osteoporosis and is produced in our body in time of sunlight exposure. Only few of us know that it also protects brain cells and is very important for our immune system. Moreover, it’s able to fight against inflammations in our body. Current studies (2014) suggest relation between low level of vitamin D and Alzheimer’s disease but more research is needed. On the other hand, the optimal level of vitamin D can definitely decrease risk of Alzheimer’s disease. Occurrence in food is quite rare:

  • fatty fishes
  • oil from fish liver
  • milk
  • cereals
  • orange juice

Vitamin B1

Also known as thiamin is first in the B vitamin group. It helps body with conversion of carbohydrates to useful energy and is especially useful for supplying energy to brain. It plays important role in nervous signal transfer and muscle contraction by regulating the flow of electrolytes.

Main B1 sources include:

  • yeast
  • cereals
  • beef and beef liver
  • eggs
  • seaweed (spirulina)
  • legumes
  • beans
  • seeds (sesame seeds, flaxseed)

Vitamin B12

Vitamin B12 can improve our memory and its deficiency can cause memory loss. Research studies have not found relation between Alzheimer’s disease and deficiency of B12, but optimal amount of B12 can prevent us from the disease. B12, B6 and B9 decrease risk of memory loss. Since vitamin B12 can be found exclusively in animal meal, deficiency is not uncommon among vegetarians. Foods rich in B12 are the following:

  • shellfish
  • beef liver
  • mackerel
  • crab
  • tofu
  • cereals
  • beef
  • milk
  • cheese
  • eggs

Vitamin B9

B9, also known as Folic acid, is very important for our mental and emotional health. Together with vitamins B12 and B6, B9 decreases the risk of memory loss. All these vitamins together with other nutrients control the levels of homocysteine – an amino acid. Current research associates high level of homocysteine with hearth disease. Deficiency of folic acid is associated with:

Vitamin B9 (Folic acid) can be found in:

  • black eyed peas
  • lentils
  • raw spinach
  • asparagus
  • lettuce
  • avocado
  • broccoli
  • mango
  • oranges
  • bread

Vitamin B6

Vitamin B6 or pyridoxine is one of the most famous B vitamins. Pyridoxine is very important in metabolism of red blood cells and plays important role for immune and nervous system. Together with B12 and B9, B6 helps to preserve information in your brain, thus reduces the risk of memory loss.

Deficiency of pyridoxine quite uncommon but if occurs then it is associated with:

  • inflammation
  • liver disease

Rich sources of B6 are:

  • sunflower seeds
  • pistachio nuts
  • tuna
  • turkey & chicken
  • dried prunes
  • beef
  • bananas
  • avocado
  • spinach