How can you make your mind healthier? A good place to start is to analyze what we eat. While ensuring that we consume the right vitamins, maintaining a balanced diet is essential to the body’s ability to function properly and the brain health.
According to the Us National Library of Medicine, “13 vitamins are essential for the normal functioning, growth and development of cells.” ‘
By the way, vitamins are naturally found in food, so it is important that we know which foods we should eat. Uma Naidu, a dietary psychologist at Harvard University School of Medicine, explains that the secret to your brain’s health is “what you eat and you have the power to choose.”
Dr Naidu is the author of a book titled ‘This Is Your Brain on Food’.
This book is a guide about the foods you can eat for your mental health, which foods are most harmful to your brain and which you should avoid. According to experts, vitamins are an important thing to keep our brain young and healthy. Here we summarize our conversation with a nutrition psychologist.
What are the best vitamins to protect our brain from old age?
The best vitamin covering many aspects of mental health is called ‘Vitamin B’. Apart from this, there are many vitamins and each of them has an important function for the brain. Why is vitamin B the most important? What’s so special about it?
There are 8 types of B vitamins. Vitamin B-1 helps us get energy with the functions of basic cells and the metabolism of various nutrients. Low levels of vitamin B-1 can weaken the ability to acquire knowledge as well as cause other problems in the body.
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, such as helping break down homocysteine, a heart-damaging protein that can lead to some form of dementia.
Vitamin B-9, which is folic acid, helps in neurotransmitter function and mental health. Supports DNA formation and is effective in reducing the toxicity inside the porous cells.
Low levels of folic acid are linked to unhappy mood. So by eating only green leafy vegetables, which are often rich in natural vitamin B-9 folic acid, your mood and emotional health are maintained.
These are the most common factors for some of the B vitamins and are essential elements for the health of our mental and cognitive ability.
Are all B vitamins good for the brain?
They have different benefits out of mind, but there is some element in all of them that helps you. That’s why when I am asked, I always answer that B vitamin is the same food that I choose for myself and advise others to eat the same.
Some are more directly related to the brain, such as vitamins B-12, B-9 and B-1, and others help with other most important functions of the body, such as the formation of blood cells. So, directly or indirectly, they are related to mental functioning.
Where can we get B vitamins?
Vitamin B can be obtained from many different foods. I want to help people by giving them memorization exercises (a simple phrase to remember in short that helps bring words together). This isn’t a complete list but it’s a helping list anyway. Then these English letters came to my mind: B.I.G. Y.E.S.S.S.(i.e. a big yes).
It has the letter B in English for beans, which means grains and includes beans, lentils, and other types of beans, etc. They are rich in vitamin B. Ignore the English letter I that comes after B.
The letter G is for vegetables. It groups all the different varieties of green leafy vegetables. The greener the better because green leafy vegetables are rich in folic acid. And Y(Y) is for dairy yogurt, which contains riboflavin, which is vitamin B-2 and also contains vitamin B-12.
Always choose the type of natural yogurt. There is even non-dairy yogurt that contains these vitamins, so use it too.
If you eat eggs, I always recommend buying eggs from chickens living in pastures. They are rich in vitamin B-7, which is biotin.
In the English word YESS, the first SS is for salmon (a type of rho fish). Many people know that salmon B is rich in vitamins, including vitamin B. 2 or riboflavin, vitamin B. 3 or niacin, vitamin B. 6 or pyridoxine, and vitamin B. 12 or cobalamin included. They all help the brain.
The second S(S) of the same English word is for sunflower seeds. These are one of the best sources of vitamin B-5, which is called pantothenic acid. 20% of the recommended daily requirement of this vitamin can be obtained from just one ounce (28 grams) of these seeds. To get this vitamin, it is quite easy to add them to a salad or drink and add it as part of your diet.
What is the recommended daily recommended amount of vitamin B for our brain health?
When it comes to food, we’re not entirely sure about the exact doses of vitamins in tablets. This is the topic I want to talk about, a healthy and complete diet that is balanced.
Each person is completely unique. Try to include a healthy and balanced diet in your diet. Don’t eat only beans, don’t eat only green leafy vegetables because then you’ll lose the other seven types of vitamin B. On the Internet you can find different vitamins and recommended daily intake.
Are there any disadvantages of using vitamin B?
It is important to know how much and what should be eaten in the recommended amount. Your body absorbs the food you eat as needed and excretes the rest through urine. The belief that eating or drinking something extra will help you more when it comes to vitamins is often a myth. Use the recommended amount and eat a healthy and balanced diet.
The first step is to understand the symptoms that are affecting the person, what kind of food they like and what they do not eat. Often during this conversation, I understand something about them, such as some of the foods they depend on whether they are healthy or not. A good example of this is yogurt that contains probiotics and offers great benefits.
Blueberries (falsa) are also good food. However, eating blueberries with yogurt is not the healthiest choice because the combination of fruits and yogurt causes a combination of too much sugar, which is not a healthy food for your brain.
It is healthier to take yogurt in a bowl and eat frozen or fresh blueberries in it, sweet with a little cinnamon, honey and so on. If you don’t eat fish, eggs, or yogurt, look for alternatives to these foods. A major source of vitamin B-12 for vegetarians is dietary yeast.
I like to say two things:
Eat malt, don’t buy a box of malt juice because malt contains fiber, vitamins, nutrients, minerals that you need. Cans of malt juice often contain large amounts of sugar and remove malt fibers, making it a less healthy juice.
You have the power to choose a diet. This is the authority that is in your own hands and it is so powerful that you realize it.
see also : Simple habits that help keep the brain young at all ages