Vitamins to improve mental faculties It should be mentioned that food is the best source of these vitamins, and we mention them since food promotes and develops cognitive function, protects the brain, and lessens memory impairment issues.
A set of vitamins plays an essential role in maintaining the health of the brain and heart. The most significant vitamins that could contribute to the growth of mental faculties are the ones listed below:
Vitamin E
By preventing oxidative stress, the antioxidant vitamin E can aid in promoting brain health. According to a study published in The Journal of Nutrients in 2020, consuming vitamin E as a nutritional supplement has a number of advantages and improves cognition. From the sources of vitamin E, we mention the following:
Vitamin E is found in trace amounts in a variety of vegetable oils, including wheat germ oil, sunflower oil, safflower oil, corn oil, and soybean oil.
Nuts, which include almonds, hazelnuts, and peanuts, for instance, are sunflower seeds. Green veggies include broccoli and spinach. Foods that have been fortified with vitamin E include margarine, fruit juices, and breakfast cereals.
Vitamin B.
By helping to break down homocysteine, a substance whose excessive levels in the body raise the risk of infection, the vitamins B6, known as pyridoxine, B9, known as folate, and B12, known as cobalamin, are linked to improving brain health. These vitamins also assist in producing the energy required for the development of new brain cells, which is beneficial for dementia and Alzheimer’s disease patients. The body typically obtains these vitamins from food, but some people may require nutritional supplements if their diet is low in one of these vitamins or does not provide enough of it. It should be noted that using nutritional supplements for these vitamins can have side effects. It won’t offer any further advantages for maintaining healthy brain function without it, and the following table shows the most important food sources of vitamin B6, vitamin B9, and vitamin B12.
[insertAds]Vitamin D
Elderly people frequently suffer from a vitamin D deficiency. This vitamin has several functions in the brain, including: Activating receptors on neurons in areas of the brain involved in behavior regulation. It is also possible that vitamin D deficiency is linked to impaired cognitive abilities and that it may increase the risk of depression. encouraging neurotrophin secretion.
establishing an anti-inflammatory and antioxidant defense system to safeguard the brain.
It is important to remember that the body may produce vitamin D when exposed to sunlight, and that it can also be received from the foods listed below:
Cod live oil.
fortified milk
sardine.
Herring.
salmon;
eggs.
Vitamin C
One of the most crucial antioxidants is vitamin C, as consuming significant amounts of it through food or nutritional supplements may help prevent age-related memory loss and forgetfulness. Low levels of vitamin C in the blood may also affect one’s capacity to think clearly and recall information.
Among the most significant sources of vitamin C are fruits and vegetables. The following is a list of foods high in vitamin C:
Citrus fruits, including oranges and grapefruit.
Red and green pepper.
Kiwi;
Broccoli
Strawberry.
Cantaloupe;
Baked potatoes.
Tomatoes.
The requirement for dietary supplements to obtain these vitamins
It is important to note that more than a quarter of adults over 50 take nutritional supplements with the intention of promoting brain health, but in many cases doing so may not be beneficial or necessary. On the other hand, some people with nutrient deficiencies must consume supplements while under the care of a qualified physician. It is also important to keep in mind that taking a food supplement for a specific vitamin may not have the desired effect because the nitrate content of food supplements varies widely.
General suggestions to improve mental acuity
A number of generic suggestions exist that could improve mental faculties, including the following: Before beginning to use nutritional supplements—which may be helpful in some circumstances but are not usually necessary for most people—follow a healthy diet. eating more fruits, leafy green vegetables, nuts, seeds, and legumes, as well as salmon and other meals high in omega-3 fatty acids. Even if a person does not have diabetes, they should avoid sweetened items like soda and sweets since elevated blood sugar might raise the risk of dementia. The prevention of Alzheimer’s disease and other forms of dementia is aided by regular, daily exercise that lasts 15 to 30 minutes.
Get 7-8 hours of quality sleep each night at a rate that ensures they are all consecutive. It’s important to avoid taking short breaks between naps of 2 or 3 hours. Giving up smoking will improve the health of your entire body, including your brain, and will help you grow mentally in the future.