Everyone needs these vitamins to live well.

That's how you get them

What do spinach, sunflower seeds and salmon have in common?

All three will help you introduce vitamins from the "super group" into your body, which greatly contribute to health in general and brain function in particular.

Here is everything you need to know to strengthen the brain and prevent the onset of scary neurological diseases

Voila system!

health

25/08/2022

Thursday, August 25, 2022, 07:11 Updated: 07:24

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You are what you eat.

Salmon Buddha Bowl (Photo: Alon Mesika)

In recent years, a subfield has developed in psychiatry that is gaining great popularity in the academic world - nutritional psychiatry.

Dr. Uma Naidu is an expert in the field and a member of the faculty of the prestigious Harvard University Medical School. In an article she wrote for the CNBC network, she emphasized the great importance she attaches to a healthy and balanced diet, which includes all the essential vitamins and minerals, in order to maintain the brain and slow down its decline in function. that will

affect us all sooner or later.

"Understanding that the risk of neurological diseases increases as we age, many patients ask me which vitamins will help protect them from brain aging," she wrote. According to her, in this context there is of course no one answer that is right for everyone. the menu that is right for him, according to his unique needs, but there are definitely blanket recommendations that we should all follow."

One of her most important recommendations in this regard, is to consume enough B vitamins, which are considered essential for health in a long list of aspects.

A study conducted on the subject showed, for example, that a lack of B vitamins is associated with an increase in diagnoses of depression, dementia and mental challenges.

More specifically, Dr. Naidoo emphasizes that each vitamin in this group affects the human brain in a slightly different way:

Vitamin B1 - increasing the energy level

Thiamine (vitamin B1) plays an important role in carbohydrate metabolism and energy production in all body cells.

The brain, naturally, requires a higher amount of energy than any other organ - therefore sufficient consumption of this vitamin is required to ensure its proper functioning and to prevent neurological problems in the future.

Vitamin B2 - breakdown and absorption of drugs

Among its many functions, riboflavin (B2) helps many enzymes within the body's cells carry out various chemical reactions.

This allows, among other things, to produce cells, conserve energy in the body and also break down fats and external substances such as drugs.

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Vitamin B3 - reducing inflammation in the body

Inflammations can lead to a long list of diseases - and in the brain, naturally, it can be extremely dangerous.

Niacin (B3) is an antioxidant that helps reduce inflammation.

In addition, it contacts more than 400 different enzymes to help produce substances such as cholesterol and fat, which are required for a variety of essential processes in the various body systems.

Vitamin B5 - overall strengthening of brain health

Pantothenic acid (vitamin B5) is essential for the production of a molecular compound called Coenzyme A which helps build and break down fatty acids for energy production.

The acid also helps the body produce specific proteins and fats that are considered extremely significant in ensuring the proper functioning of the brain.

Today it is known that vitamin B5 is among the significant components that ensure optimal brain function.

Extremely significant in ensuring the proper functioning of the brain (Photo: ShutterStock)

Vitamin B6 - immune system support

Studies have found that normal levels of pyroxidin (B6) are associated with a reduced risk of various diseases, including cancer.

According to the hypotheses, this relationship exists thanks to the vitamin's contribution to a series of chemical reactions that support the normal functioning of the immune system and the brain.

Vitamin B7 - improves communication within the cells

Biotin (B7), regulates the communication signals inside the cells and thus ensures efficient and fast communication in all the cells of the body.

This is essential, among other things, for the normal activity of neurotransmitters within the brain.

Vitamin B9 - maintaining optimal balance

We can guess that the term folic acid is much more familiar to you than its other name - vitamin B9.

This is a popular supplement for pregnant women, but it is extremely essential for all of us because it helps ensure a balance in brain and nervous system activity, which is also reflected in mental stability and cognitive performance.

In addition, the vitamin helps in cleaning toxins and non-essential substances from the body's cells.

Vitamin B12 - good for the heart and everything else

Unlike folic acid, cobalamin is known to all of us by its second name - vitamin B12.

These two components play an important role in the production of red blood cells and in ensuring the normal activity of the nervous system.

In addition, B12 also helps break down a protein called homocysteine, which may negatively affect the health of the heart and blood vessels - and even, in some cases, lead to dementia.

Just before you buy plugins - you should keep reading

The nutritional supplements market is undoubtedly flourishing in Israel and around the world.

Apparently, the supplements provide an offer that cannot be refused - instead of investing a lot in cooking and eating nutritious and varied foods every day - you can just take a pill, mark V and move on.

Dr. Naidoo, like most experts in her field, actually recommends in this context to invest a little more time, instead of a lot more money: "I always encourage people to incorporate these vitamins into the menu in a natural way.

However, if you are unable to get the vitamins from your diet, you can definitely consider incorporating supplements as well.

If you chose supplements - I have another simple piece of advice - check, don't guess - and always do so after professional medical advice."

Animal foods such as eggs, milk, low-fat cheeses, salmon, chicken, and yogurt will certainly do the trick, but these vitamins can also be obtained from plant sources such as chickpeas, soy, edamame, lentils, and black beans.

Dr. Naidu recommends adding sunflower seeds to the menu and of course, of course, lots of vegetables like spinach, cabbage and Swiss chard (beetroot leaves).

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