The brain is the most significant organ of the body because the performance of the organism is dependent upon its high performance. The human brain is an intricate organ that needs many various nutrients to work correctly. When the vital vitamins and nutrients aren’t ingested, we generally feel low energy, irritable or exhausted. It’s a state that could cause us to become ill.

The majority of us do not understand what vitamins our mind needs to operate correctly. Many times we nourish ourselves believing more at the digestive tract or in our picture before the mirror, more compared in this critical organ.

Some substances and vitamins help us enhance concentration and memory. They also reduce the possibility of suffering from neurodegenerative diseases, like Alzheimer’s. With little alterations within our diet, we can achieve surprising outcomes at the level. What are these vitamins which help us treat their mind? We are going to inform you straight away.

1. Beta-carotene, one of the best vitamins

Beta-carotene, one of the best vitamins

Beta- carotene is one of the vitamins that should never be lacking in the diet. It is a precursor to vitamin A, which is why it is also called “pro-vitamin A.” Its main contribution is to improve memory and contribute to the preservation of brain cells in the long term.

A deficit in beta-carotene causes serious problems, such as vision difficulties or growth arrest in children. This vitamin is found in foods such as carrots and squash. Also, in fruits such as melon, papaya, or mango.

2. Vitamin B1

Vitamins B Have Been considered Especially crucial for good brain health. It plays an integral role in neural impulse conduction. B1, particularly, has great consequences against memory handicap. Additionally, it prevents ageing of the mind and is very good for increasing the disposition of individuals experiencing depression.

Vitamin B1 can be known as”Thiamine” and can be Present in massive quantities in mind and all cells. It Participates in the practice of sugar absorption, and it is therefore excellent for Keeping energy within the body. Also, it facilitates cardiovascular Works and affects great visual wellness. It’s one of those Most sugars.

On the other hand, having a severe deficiency of this vitamin can lead to Korsakoff syndrome, a memory disorder, and continual learning in alcoholics. 

Vitamin B1 or Thiamine is found in most meats. Mainly in veal, chicken, pork, and fish. It is also present in nuts, whole grain cereals, fruits, and vegetables.

3. Vitamin B6

Vitamin B6

B6 is one of the complete vitamins we can find. It brings significant benefits to the brain. Because it favors the formation of neurotransmitters such as dopamine, epinephrine, norepinephrine, GABA, and acetylcholine. The function of these neurotransmitters, as the name implies, is to transmit the signals that occur in neurons. Let’s see:

Dopamine is associated with reward circuits. It has excellent effects on mood.

Epinephrine and norepinephrine are related to alert systems and intervene in anxiety states.

GABA regulates the states of restlessness and reduces anxiety and stress.

Acetylcholine is involved in memory processes.

Also, vitamin B6 helps in the absorption of B12, which is one of the crucial vitamins for cognitive development. Vitamin B6 deficiency facilitates the appearance of problems such as obsessions or depression. It also affects emotional imbalance in general and sleeping difficulties. It is present in foods such as wheat germ, rice, potatoes, turkey, veal, chicken, lamb, eggs, milk and dairy products, pork, seafood, lentils, peppers, and nuts, among others.

4. Vitamin B9

Vitamin B9 folic acid

Half of their body’s reserves of the vitamin are from the liver; liver Damage may result in a lack of many B vitamins; Additionally, it has a significant role in the synthesis of amino acids and the formation of neural tissue. That is another of those B vitamins, which, collectively with B6 and B12, prefer the creation of red blood cells. This leads to faster oxygen transfer and, thus, facilitates the correct operation of the brain.

Vitamin B9 is known as”folic acid,” or It has a significant role in psychological acuity and at the preservation of brain functions. Like B6, it’s involved in the creation of several neurotransmitters.

Having a lack of Along with other vitamins of group B is related to developmental issues in Kids.

Folic acid is found in foods such as legumes, whole grains, spinach and asparagus, brown rice, and oatmeal. It is also in fruits such as banana, orange, melon, and avocado. Almost all nuts contain vitamin B9, especially peanuts.

5. Vitamin B12

Vitamin B12

B12 completes the group of B vitamins that are necessary for proper brain function. This is, in fact, one of the most important. It contributes to the formation of cells and fatty acids. It is also essential in the synthesis of various substances. Its action is closely related to short-term memory and the speed of thought.

Vitamin B12 deficiency leads to memory losses, mental slowness, and negative mood swings. Many researchers associate the lack of B12 with diseases such as Alzheimer’s. Vitamin B12 is in foods such as veal, chicken, turkey, and animal viscera. It is also in trout, salmon, clams, whole grains, eggs, and dairy products such as cheese, yogurt, and the like.

6. Vitamin C

The highest concentration of this essential vitamin is found in the brain, especially in the pituitary gland (400 mg/kg). Vitamin C is a powerful antioxidant. Its action protects the brain from oxidative stress and degenerative processes that take place with age. Its role is decisive in preventing the onset of Parkinson’s disease, Alzheimer’s, and other forms of dementia.

Likewise, vitamin C contributes to the iron absorption process. This last element is decisive in functions such as memory and attention. Many people accompany foods with a high concentration of iron, with those that have vitamin C, to achieve more excellent absorption of that element. Vitamin C is essential in the synthesis of the neurotransmitter dopamine and protecting the brain against oxidative stress.

Vitamin C is also considered a natural antidepressant. It can increase serotonin levels, a specific neurotransmitter in a good mood. This vitamin is present in all citrus fruits and green vegetables.

7. Other vitamins

Other vitamins

There are some other vitamins, which are also quite crucial for the proper functioning of the brain. One of them is vitamin D, which, according to different studies, assists in the development of diseases like multiple sclerosis and also in certain depressive disorders. This vitamin is found in fish such as sardines, salmon and mackerel, and in mushrooms.

Vitamin K, however, results in enhancing memory and learning functions. It’s been discovered that people who have Alzheimer’s disease have vitamin K deficiency. This component can be found in high concentrations in broccoli. It is also in Brussels sprouts, parsley, green leafy vegetables, asparagus, celery, and fermented foods.

In the end, vitamin E and foods which contain Omega-3 acids make great gifts to mental health. The first is an excellent antioxidant, although the latter contribute to boosting the plasticity of their mind. In both cases, the result is a more considerable defense against degenerative procedures, along with a sharpening of cognitive capabilities.

8. Calcium

Calcium is a vital nutrient for brain function since it plays an essential role as a messenger because of neural cells. It also modulates neurotransmission and regulates nerve excitability. Having calcium deficiency is uncommon because the entire body has a massive reserve of the mineral in the bones, but a few drugs can reduce its existence. Therefore, deficient calcium consumption may reduce brain function. The requirement for calcium is projected at roughly 900-1,000 mg per day, which is obtained with daily ingestion of foods. Foods with calcium: milk, yogurt, cheese, tofu, or spinach.

 They call it the miraculous mineral. Magnesium is important for the conversion of many B vitamins in their active form. The study found that the administration of magnesium supplements to adult mice improved their working memory and long-term memory. Also, the balance between magnesium and calcium levels prevents the excitability of the nervous system. Having a lack of some of them can cause neurological issues — foods with magnesium: pumpkin seeds, cocoa powder, almonds, or cashews. 

10. Zinc

Zinc

Scientists do not know what exactly zinc plays in maintaining brain health. Still, its deficiency has been associated with different neurological and psychological disorders such as Parkinson’s disease or Alzheimer’s disease. Zinc intake can improve memory and even control the occurrence of epileptic seizures in people affected by this sickness. The impact of zinc is a result of the simple fact it plays an essential role in the regulation of communication between nerves and likely participates in the fixation of memories. Foods rich in zinc are lamb, oysters, squash, or veal liver.

 11. OMEGA-3 FATTY ACIDS: IMPROVE CONNECTIONS

OMEGA-3, EPA  DHA

The essential Fatty acids omega-3 are crucial for the fantastic shape of neuronal membranes as well as also the connections between brain cells.

Several studies have linked the shallow usage of omega-3 with a heightened chance of age-related cognitive impairment.

The Greatest advantages are correlated with EPA and DHA acids. Both can be found in abundance in fish; however, the body can obtain them in the transformation from the liver and also in the mind of alfa linolenic acid (ALA), which can be found in plant foods like flax seeds and chia seeds or seeds.

The Suggested intake is roughly 1.5 g of ALA per day, located in 5 nuts or inside a teaspoon of flax oil.

An excellent Part of health and disease has to do with how we consume. It’s Important to become conscious of the reality and employ intelligent nutrition in Our own lives.