4 Vitamins To Nourish The Brain And Enhance Memory
Many brain nourishing vitamins contribute to the functioning of the nervous system and the brain. slow down memory decline creativity and cognitive abilities prematurely The brain nourishing vitamins can obtained from eating a variety of nutritious foods in the right amount.
The brain is responsible for controlling and adjusting the normal functioning of the nervous system, such as thinking, memory, expressing emotions. movement and other processes in the body, nourishing the brain Maintaining overall health. And eat foods. That contain vitamins and nutrients that help nourish the brain, such as omega-3 and choline. Which are important for efficient brain functioning at ufabet https://ufabet999.com
Getting to know brain vitamins
Vitamins that nourish the brain that you should know are as follows.
1. Vitamin A
Many people may already know that vitamin A contributes to vision, skin care and immune system function. But did you know that vitamin A also contributes to brain function?
carotenoids (Carotenoids) classified as provitamin A (Provitamin A), which is a substance that the body can convert to vitamin A. A well-known substance, beta-carotene, is an antioxidant that helps enhance cognitive function and memory. It also helps prevent nerve cell damage in the brain that can lead to Parkinson’s disease and Alzheimer’s.
Beta-carotene is found in yellow, orange and red fruits and vegetables such as carrots, pumpkin, tomatoes, yellow and red bell peppers, cantaloupe and sweet potatoes, as well as leafy green vegetables such as spinach, kale and gourd. The recommended daily amount of vitamin A for adults is 600–700 mcg.
2. Vitamin B
Vitamin B6, vitamin B9, and vitamin B12 contribute to the metabolism of homocysteine. (Homocysteine), which is a substance resulting from the degradation of protein foods. If this substance accumulates in the body in large quantities May cause damage to the blood vessels of the brain. and make thinking and memory decline which may lead to dementia or cerebrovascular disease
Vitamin B6 also helps to balance mood. Because it is an essential substance for the production of neurotransmitters such as serotonin (Serotonin), Dopamine (Dopamine) and gamma amino butyric acid. (Gamma-Aminobutyric acid, or GABA), which is responsible for mood regulation. In addition, research has shown that elderly people who are deficient in B vitamins may be at risk for depression.
People usually get enough B vitamins from foods such as whole grains, chicken, pork, organ meats. fish and seafood, green leafy vegetables, nuts and whole grains, and taking vitamin B supplements is essential. pregnant woman And those diagnosed with vitamin B deficiency should not take dietary supplements by themselves in the hope of treating brain disease without the advice of a doctor.
3. Vitamin C
Vitamin C plays an important role in the synthesis of many neurotransmitters in the brain. and balance the release of neurotransmitters in nerve cells Vitamin C also has antioxidant properties. Free radicals can damage the nervous system and brain. and increase the risk of developing dementia Vitamin C thus slows down the deterioration of cognitive skills and memory.
research found Vitamin C may help prevent Alzheimer’s disease Parkinson’s disease Multiple Sclerosis and Mental Disorders such as Schizophrenia, Depression and Anxiety Disorders Vitamin C is found in fruits and vegetables such as tomatoes, Brussels sprouts, broccoli, kale, oranges, cantaloupe and strawberries.
4. Vitamin E
Vitamin E is antioxidant That helps prevent cell damage from the destruction of free radicals. This may help prevent or delay the deterioration of thinking and understanding. especially in the elderly And some research suggests that taking high doses of vitamin E might slow the progression of Alzheimer’s disease in people with mild to moderate Alzheimer’s disease.
However, in one study, subjects were given vitamin E supplements up to 2,000 international units (IU) per day, or 1,300 milligrams per day. The amount of vitamin E that Thai adults should receive per day is only 11-13 milligrams per day. High doses of vitamin E may affect patients with cardiovascular disease and those who take it. thrombolytic drugs and in the long term may result in bleeding in various organs
Vitamin E is found in whole grains such as legumes, whole grains, green leafy vegetables such as broccoli and asparagus , and vegetable oils such as palm oil , rice bran oil, and corn oil. and sunflower oil
Several brain vitamins contribute to the normal functioning of the nervous system. slow down the deterioration of thinking and memory Helps to balance emotions However, getting these vitamins from a complete and varied diet will help you get enough vitamins to nourish your brain and help keep it healthy.
In addition, you should get enough rest. And limit the amount of alcohol consumption and stop smoking. Which can negatively affect brain function. And if wanting to take supplements, consult a doctor or pharmacist about the need.