We all know that vitamins are essential for good health. The brain needs vitamins to function optimally. Vitamins also have an antioxidant effect, preventing the attack of harmful substances on brain cells. This reduces the chance of getting cancer. A healthy diet contributes to an optimal memory. Which vitamins are the most important for this and in which foods do they occur?
Healthy vitamins for brain health
Vitamins offer you the fuel and chemistry needed to support your memory. Nevertheless, vitamins and other supplements such as minerals only supplement a good diet and can never serve as a replacement. Vitamins are organic substances that are found in many foods and they are beneficial to health. Without the necessary vitamins you will get all sorts of complaints including problems with the functioning of your brain.
Brain health vitamins as an antioxidant
Many vitamins function as antioxidants and thus prevent free radicals from carrying out their destructive attacks on your brain. An antioxidant is a collective name for substances that help against the damage of cells. Antioxidants consist mainly of vitamins A, C and E and protect the body against diseases such as cancer and cardiovascular diseases. Antioxidants also protect the DNA of our cells. Due to a shortage of vitamins, there may be damage in the cells, so there is a greater chance of getting cancer. Cancer is a general name for hundreds of different types of diseases. There is an abnormal cell growth due to the damage.
Best vitamins for brain health
Vitamins are soluble in water or fat. Water-soluble vitamins (vitamins B and C) work in the watery areas of your brain. Fat-soluble vitamins (vitamins A, D, E and K) work in the fatty areas of your brain. Water-soluble vitamins are not stored in the body and an excess is excreted, while fat-soluble vitamins can be stored.
Brain health Vitamin B complex
B vitamins are very important for your brain. If your brain receives a balanced supply of vitamins B, this will contribute to a good memory. Thus, in the event of a defect, this quality will be lost and this leads to forgetfulness. Vitamins-B ensure that toxic by-products from your cell metabolism are cleaned up. If this process does not go well, there is a greater risk of arteriosclerosis, heart disease and stroke.
B1 vitamins for brain power
All B vitamins have their own chemical name. The chemical name of, for example, vitamin B1 is thiamine. This vitamin was first discovered and therefore was given the number 1. Thiamine is important in the brain when converting glucose into energy. When there is a shortage of this vitamin, attention problems develop and you get confused. In case of a serious vitamin B1 deficiency, you may even get beriberi, a disease with severe mental confusion and depression. If you want to know more about this disease, then look at: Beriberi: a lack of vitamin B1 .
B2 vitamins for brain health
This vitamin is also called riboflavin and helps the body to digest and use carbohydrates and protein and promotes the functioning of the mucous membrane. Carbohydrates and proteins are essential for healthy brains. Sources of this vitamin are: baker’s yeast, broccoli, cheese, leafy vegetables and egg.
B3 vitamins for mental clarity
This is also called niacin and is involved in the lowering of cholesterol levels, the conduction of nerve impulses and the metabolism of the oxygen supply. When you are short of B3, you probably have problems with your short-term memory and you feel confused. Sources are: liver, milk, yogurt.
B5 vitamins for brain power
Another name is pantothenic acid. This vitamin is involved in the production of red blood cells that take care of oxygen transport to the brain and in the manufacture of adrenaline hormones. Vitamin B5 converts choline into acetylcholine. Acetylcholine is directly involved in the operation of the memory. Sources are: beans, fish poultry and whole grains.
B6 vitamins for focus and concentration
It is also called pyridoxine and helps to extract energy and nutrients from food and to lose excess homocystine. This substance increases the risk of heart disease. Vitamin B6 also plays a role in the production of certain neurotransmitters such as dopamine, serotonin and norepinephrine. If you lack this vitamin, you can get thinking and memory problems. Sources are: beans, chicory, leafy vegetables, eggs, fish, liver, milk and whole grains.
B12 vitamins for mental clarity
This vitamin is also called cobalamin and is necessary for the production of red blood cells. Vitamin B12 is essential for the conduction of nerve impulses. A deficiency of this vitamin manifests itself in a high degree of confusion. Sources are: cheese, eggs, fish, liver, milk and fish.
Folic acid brain vitamins for studying
Folic acid plays a role in DNA synthesis and contributes to the development of the nervous system in early childhood. If pregnant women do not get enough folic acid, the chance of children with birth defects such as an open back is greater. In the absence of folic acid, memory problems and emotional lability arise, including irritability and possibly even chase madness. Sources of folic acid are: asparagus, carrots, leafy vegetables, legumes and tubers.
Choline brain boosting vitamins
Choline is vitally important during early youth and growth. In case of a shortage, your concentration and memory will suffer. Choline plays an active role in your cell membranes and is necessary for the formation of the important memory neurotransmitter (carrier substance) acetylcholine. Sources are: cauliflower, eggs, lettuce and liver.
Some other best vitamins for brain health
This versatile vitamin is involved in the production of many neurotransmitters that are necessary for optimal functioning of the brain. It is a powerful antioxidant and a cleaner of free radicals (substances that damage cells). With a lack of certain neurotransmitters (acetylcholine, dopamine and norepinephrine) your memory could hardly function. Sources are: berries, broccoli, sprouts, citrus fruits and peppers.
This fat-soluble vitamin stimulates toxins in the brain and switches them off. Vitamin E is also a very important antioxidant, because it disrupts the oxidation process and protects the fatty cell membranes. The death of an important protein is prevented by vitamin E, which protects the brain against a certain form of plaque found in Alzheimer’s patients. This vitamin protects the structures that convert memories from the short-term memory into the long-term memory. In addition, vitamin E protects the immune system and is a natural blood thinner. Sources are: eggs, milk, olive oil, pumpkin seeds, potatoes and wheat germ.
We know that roots are good for your eyes. This vitamin is very important for your retina. In the absence of vitamin A you can suffer from night blindness. In the brain this vitamin is also important because it neutralizes the “bad” oxygen and protects the cell walls against damage. Sources are: egg yolks, cod liver oil and leaf vegetables.
Be careful not to consume too much vitamin A. A surplus will accumulate in your tissue and can lead to liver poisoning. Also pay attention if you use a dietary supplement with this vitamin, that you do not exceed the RDA (recommended daily amount). Good sources are: broccoli, carrots, spinach, potatoes and pumpkin.