Vitamins are essential substances for the body. And we achieve them through a varied, balanced, and healthy diet.
As for the brain, vitamins help to keep active or stimulate some chemical agents that are important for the mind’s functions; they help transport oxygen to the brain.
There are many vitamins.
1. Provitamin A or beta-carotene
This brain vitamin is beneficial for memory enhancement and long-term protection of brain cells. It is a precursor vitamin of vitamin a helpful for memory.
Beta carotene is a red pigment that transforms into Vitamin A when we eat it. Among its primary functions is the prevention of cognitive degeneration and the protection of memory. It has been determined that a deficiency of this vitamin can cause severe damage to health, such as permanent blindness, and can even influence children’s growth.
2. Vitamin B1
Among the essential functions of this vitamin for the brain, we find the prevention of memory deterioration, a powerful way to combat depression, improve mental well-being in general, and the right path for the brain to age more slowly. These three types of vitamins also have the fact that they favor the formation of red blood cells so that oxygen is transported faster, improving blood circulation.
According to various investigations, a deficiency of this vitamin can generate Korsakoff syndrome (a frequent syndrome, especially in alcoholics or people who have AIDS.
3. Vitamin B6
This vitamin for the brain favors the formation of dopamine, epinephrine, norepinephrine, GABA, and acetylcholine (neurotransmitters that are responsible for transmitting the signals that are produced between neurons. as well as relaxes the brain and helps you stay calm. Acetylcholine helps in memory coding and allows information is better consolidated). Also, vitamin B6 regulates homocysteine levels(amino acid whose increase favors the appearance of vascular problems), favors the absorption of vitamin B12, and is very important for cognitive development.
4. Vitamin B9
This vitamin for the brain is also associated as folate or folic acid. This vitamin plays a vital role in the preservation of brain uses and mental acuity. Even before birth, it is already essential to promote brain development and prevent premature development, contributing to the neural tube’s development that gives rise to the brain and spinal cord. It helps cells reproduce and favors the formation of new tissues.
It is involved in forming some neurotransmitters in the brain, such as dopamine, serotonin, and epinephrine (adrenaline). It is essential to maintain regular and adequate vitamin B9 since low levels of vitamin B9 correlate with high levels of homocysteine (an amino acid that, in such cases, can damage the arteries and cause blood clots more quickly). Therefore, a deficiency of vitamin B9 can cause strokes. A lack of vitamin B9 in children can cause developmental problems.
5. Vitamin B12
This vitamin for the brain is related to the formation of myelin in some neurons (the layer that covers the axons of some neurons and helps transmit nerve impulses more quickly) and the production of red cells in the blood that facilitate the oxygen reaches all cells in the body.
Vitamin B12 is one of the necessary vitamins for the brain’s proper functioning. It helps produce cells and fatty acids and is required to synthesize proteins, red blood cells, and neurotransmitters. It is closely related to short-term memory and the brain’s ability to produce thoughts quickly.
6. Vitamin C
This brain vitamin is also known as ascorbic acid. Vitamin C is an essential antioxidant that protects the brain from oxidative stress and age-related degeneration. It also contains the appearance of colds, cardiovascular diseases, or even diseases such as cancer.
Vitamin C is essential for the brain, and some people consider it as a “natural antidepressant” since it increases serotonin levels (a neurotransmitter that makes us “feel good”) or what is the same, improves our mood and our humor.
7. Vitamin D
Vitamin D is essential if we want our brain to function normally and properly.
According to some studies, Vitamin D deficiencies have been associated with an increased risk of cognitive decline.
8. Vitamin K
Among the most important benefits of this vitamin for the brain is the increase in the speed of brain functions, the improvement of learning and memory, and, in general, of cognitive capacity. People who suffer from Alzheimer’s disease usually show a deficiency in vitamin K, so it can be determined that this vitamin’s consumption could help them.
Also, vitamin K works a vital role in the blood clotting process and the calcium absorption process.
9. Omega-3 fatty acids
Omega-3 fatty acids are polyunsaturated fats that our bodies cannot create. Among its benefits, the importance of improving brain performance stands out. Eating a diet rich in omega 3 protects our brains from cognitive decline and improves our mind plasticity, concentration, and memory.
Higher consumption of these prevents diseases such as Alzheimer’s and favors memory improvement. Surely now, the expression you heard as children of “Eat fish that is great for the brain” starts to make sense!