Vitamins for mental development
A group of vitamins plays an important role in maintaining the health of the brain and heart, as it contributes to the promotion and development of cognitive function, in addition to protecting the brain, and reducing memory impairment problems. It should be noted that food is the best source that provides these vitamins.
The following are the most important vitamins that may play a role in developing mental abilities:-
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| 5 best vitamins to develop your mental abilities |
It's the most important 5 best vitamins to develop your mental abilities.
Vitamin E
Vitamin E is an antioxidant that can help boost brain health by fighting oxidative stress. and taking vitamin E supplements helped boost cognition. according to a study published in the journal Nutrients. the year 2020,
Among the sources of vitamin E. we mention the following:
- Vegetable oils: including; Wheat germ oil, sunflower oil, safflower oil, corn oil, and soybean oil contain small amounts of vitamin E.
- Nuts: such as; Peanuts, hazelnuts, and almonds.
- seeds: eg; sunflower seeds.
- Green vegetables: such as. Spinach, and broccoli.
- Fortified foods: Vitamin E may be added to some foods, such as breakfast cereals, fruit juices, and margarine.
Vitamin B
Vitamin B6 is known as pyridoxine. vitamin B9 known as folate, and vitamin B12 known as cobalamin are associated with promoting brain health. by contributing to the breakdown of homocysteine, whose high levels in the body increase the risk of infection With dementia and Alzheimer's disease. these vitamins also help produce the energy necessary for the growth of new brain cells.
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 should be noted that taking nutritional supplements for these vitamins Without it, it wouldn't provide additional brain health benefits.
The following table shows the most important food sources of vitamin B6, vitamin B9, and vitamin B12:
Vitamin B6
- Beans.
- chicken.
- the banana.
- Potatoes.
- fish.
- Nuts.
- fortified breakfast cereals
Vitamin B9
- Beans.
- orange;
- avocado
- spinach;
- Fortified cereals.
- fortified breakfast cereals
- Fortified dairy products.
Vitamin B12
- the milk.
- Milk.
- Cheese.
- meat.
- fish.
- poultry;
- eggs.
Vitamin D
Vitamin D deficiency is a common occurrence in the elderly, and there may be a link between vitamin D deficiency and cognitive dysfunction. and its deficiency may be associated with an increased risk of depression, as this vitamin performs several functions in the brain, including:
- Activation of receptors located on neurons in areas responsible for regulating behavior.
- Stimulating the secretion of neurotrophins.
- 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 live oil.
- fortified milk
- sardine.
- Herring.
- salmon;
- eggs.
vitamin C
Vitamin C is one of the important antioxidants, as eating large amounts of it, whether from food or nutritional supplements. may benefit in the prevention of forgetfulness and memory impairment that occurs with age, in addition to the fact that low levels in the blood may lead to impaired ability To think and remember.
Fruits and vegetables are among the most important sources of vitamin C, and the following is an explanation of foods rich in vitamin C:
- Citrus fruits, including oranges and grapefruit.
- Red and green pepper.
- kiwi;
- broccoli
- the strawberry.
- cantaloupe;
- Baked potatoes.
- tomatoes.
The need to take nutritional supplements to get these vitamins
It is worth noting that more than a quarter of adults over the age of 50 take nutritional supplements intended to promote brain health. but in many cases taking them may be unhelpful or necessary, and on the other hand, some people with a deficiency in one of the nutrients need to eat Supplements under the supervision of a specialist doctor, and it should be noted that taking a food supplement for a particular vitamin may not provide the desired benefit. as the nutrients work together in a complementary manner. so the best way to obtain the benefits of nutrients is to eat them from a balanced and varied diet.
General tips to enhance mental abilities
There are some general tips that may help enhance mental abilities, including the following:
- Eat a healthy diet before you start taking nutritional supplements. which may help in some cases, but most people do not need them.
- Eating more fruits and vegetables with dark green leaves, 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 daily and regularly, 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 a good and sufficient amount of 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, enhance the health of all parts of the body, including the brain, and thus developmental abilities in the future.
Article Summary
A variety of vitamins are available that contribute to the development and enhancement of mental abilities, the most important of which are vitamin E. vitamin B6. vitamin B9. vitamin B12. vitamin D. and vitamin C. with the need to emphasize that the best way to obtain these vitamins is through eating Eat a healthy diet, and consult your doctor when you need to take nutritional supplements.
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