Regular consumption of a balanced diet is essential for proper functioning of the body and prevention of cognitive decline.
The best vitamin that covers many aspects related to mental health is called ‘Vitamin B’. There are also several vitamins and each of them has an important function for the brain. There are 8 types of B vitamins.
According to medical experts, 13 vitamins are essential for normal cell function, growth and development. Vitamins are found naturally in every food.
However, it is important to know which foods contain which vitamins so that food can be eaten accordingly.
Vitamin B-1
Vitamin B-1 helps us obtain energy with basic cell functions and the metabolism of various nutrients.
Low levels of vitamin B-1 can lead to impaired cognitive ability as well as other problems in the body.
Vitamin B-12
Vitamin B-12 is essential for the formation of red blood cells and DNA, but it also supports the development and function of the nervous system.
It does even more specific things for brain development, like helping break down homocysteine, a protein that damages the heart and can lead to some form of dementia.
Vitamin B-9
Vitamin B-9, which is folic acid, supports neurotransmitter function and brain health. Contributes to DNA synthesis and is effective in reducing toxins within pore cells. Low levels of folic acid are linked to moodiness.
So by eating only green leafy vegetables, which are often rich in the natural vitamin B-9 folic acid, you can maintain your mood and emotional health. These are some of the most common forms of B vitamins and are essential elements for the health of our mental and cognitive abilities.
Other B vitamins
Other B vitamins have different benefits outside of the brain, but they all have some element that helps you. Some are more directly related to the brain, such as vitamins B-12, B-9 and B-1, and others help with other vital body functions, such as the formation of blood cells. Therefore, directly or indirectly, they are related to brain function.
Sources of Vitamin B
B vitamins can be obtained from many different foods. All types of beans, grains and pulses are rich in B vitamins. Group all the different types of green leafy vegetables. The greener the better as green leafy vegetables are rich in folic acid. Dairy products, especially yogurt, contain riboflavin, which is vitamin B-2, and also contains vitamin B-12. Always choose the natural type of yogurt.
If you eat eggs, prefer to buy eggs from free-range (domestic) chickens, which are rich in vitamin B-7, which is biotin.
Salmon is rich in B vitamins, including vitamin B-2 or riboflavin, vitamin B-3 or niacin, vitamin B-6 or pyridoxine, and vitamin B-12 or cobalamin. All these help the mind.
Sunflower seeds are one of the best sources of vitamin B-5, known as pantothenic acid. 20 percent of the recommended daily requirement of this vitamin can be obtained from just one ounce (28 grams) of these seeds.
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