As a nutritional psychiatrist, I always try to maintain a balanced diet. A lot of it has to do with making sure you’re getting all the right vitamins, especially since they’re essential for preventing cognitive decline.
And given that the risk of neurological disease increases as we age, one of the questions I often get from my patients is, “What are the best vitamins to protect the aging brain?” .
Each of our microbiomes is like a thumbprint, so a truly effective eating plan is personalized to each individual’s unique needs. The most preferred vitamin group is the B vitamin group.
Benefits of B vitamins for the brain
Depression, dementia, and psychiatric disorders are often associated with vitamin B deficiencies. A study from the Wayne State University School of Medicine was found.
“Vitamin B12 deficiency as a cause of cognitive impairment is more common than we think, especially among older people who live alone and don’t eat properly,” said a psychiatrist and lead researcher. Author Rajaprabhakaran Rajarethinam said:
There are eight B vitamins, each with key health benefits.
1. Boost your energy.
Vitamin B1or thiamine, is important for the basic functions of our cells and the metabolism of nutrients for energy.
The brain is one of the most metabolically active organs in the body. This means you need thiamine support to prevent deficiencies that can lead to neurological problems.
2. Break down the drug.
Vitamin B2or riboflavin, works as an aid to enzymes in cells that carry out important reactions in the body, brain, and elsewhere.
It also helps cells grow, produce energy, and break down external substances such as fats and drugs.
3. Reduce inflammation.
Vitamin B3or niacin, works in tandem with over 400 enzymes to produce substances needed by the body, such as cholesterol and fat, and to convert energy in all organ systems. Helps reduce excessive inflammation.
4. Supports overall brain health.
Vitamin B5or pantothenic acid, is essential in making a molecular compound called coenzyme A that helps our body’s enzymes build and break down fatty acids for energy.
It also helps cells to produce acyl carrier proteins, which helps produce the fats they need. Pantothenic acid is one of the most important vitamins in supporting brain health, as the brain is primarily fat. is.
5. Combat illness.
Vitamin B6or pyridoxine, is notable for its role in disease prevention, as adequate levels of this vitamin have been associated with a reduced risk of many cancers.
Additionally, pyridoxine aids in many chemical reactions in the body that support immune function and brain health.
6. Helps cells communicate.
Vitamin B7Most commonly known as biotin. In the brain, it is essential for cell signaling through neurotransmitters.
7. Keep your balance.
Vitamin B9or folic acid, is a popular supplement and an important vitamin for supporting brain and nerve health, optimal neurotransmitter function, and balanced psychological well-being.
Another benefit is that it helps promote cellular detoxification.
8. Help your mind.
vitamin B12, or cobalamin, a vitamin essential for forming red blood cells and DNA and supporting nervous system development and function.
B12 also supports the breakdown of homocysteine, a protein that negatively impacts cardiovascular health and causes dementia when consumed in excess.
best vitamin b foods
Being a “food first” person, I always recommend incorporating foods that contain these vitamins into our diet. However, our diets are not perfect, so supplements may help. My simple advice is to “test, not guess”. Please consult your doctor first.
The good news is that B vitamins are the easiest to incorporate into the diet.One B vitamin-rich food, when consumed as a whole food, contains many, if not all, of the B vitamins. Because there are many things.
Here are 6 B vitamin rich foods I eat every day.
1. one egg Contains one-third of the daily recommended amount of vitamin B7 and small amounts of many other B vitamins.
2. Yogurt Rich in both vitamin B2 and vitamin B12 and natural probiotics that support both gut health and mental health. I like plain Greek yogurt for added protein.
3. Beans Black beans, chickpeas, edamame beans, lentils, and more all help boost mood and brain health. Contains vitamin B6.
4. Salmon Naturally rich in all B vitamins, especially vitamin B2, vitamin B3, vitamin B6 and vitamin B12. Be careful with seafood sauces, and remember that frozen or canned salmon are also budget-friendly options.
5. Sunflower seeds One of the best plant sources of vitamin B5. Just 1 ounce of seed provides 20% of your daily recommended amount of this vitamin.
6. Leafy vegetables Spinach, chard, and cabbage are good sources of vitamin B9. This is the first food I recommend to patients who want to improve their depressed mood.
Dr. Uma Naidu Nutrition Psychiatrist, Brain Specialist, and Teacher Harvard Medical SchoolShe is also the Director of Nutrition and Lifestyle Psychiatry at Massachusetts General Hospital and the author of a best-selling book. “This is your brain for food: The essential guide to amazing foods that fight depression, anxiety, PTSD, OCD, ADHD, and more.” follow her twitter When Instagram.
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