5 Vitamins Your Brain Can’t Live Without (Most people don’t get enough)
Vitamin deficiencies are associated with various issues including memory lapses, inability to focus, etc. Although your brain requires a variety of vitamins to function properly, some are more crucial than the others. This article presents 5 vitamins that are of high importance for brain power.
Vitamin B helps prevent memory loss, slow down brain aging, and combat brain depression. Numerous studies proved beneficial effects of Vitamin B complex. For instance, the American Journal of Clinical Nutrition study conducted by Fredrik Jerneren of the University of Oxford revealed that Vitamin B has a beneficial effect on the treatment of brain atrophy and protects from age-related brain-wasting.
Vitamin B has a very significant role in producing neurotransmitters which are essential for brain health. Therefore, intake of Vitamin B complex improves your neurotransmitter balance and mental well-being.
Best food sources of Vitamin B include legumes, green leafy vegetables, fruits, eggs, fish, poultry, spinach, bananas, carrots, potatoes, and peas.
Vitamin C is essential for your overall health and wellbeing. Plus, it’s an inevitable ingredient of brain enhancement supplements and for good reason. For example, by increasing neurotransmitter serotonin of the “feeling good” molecule, Vitamin C acts as a natural antidepressant.
Fiona E. Harrison and James M. May of the Vanderbilt University School of Medicine published a paper in the Free Radical Radiology and Medicine where they pointed out all positive effects of Vitamin C on brain health. The most important benefits of Vitamin C are:
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Prevents lipid peroxidation induced by various oxidizing agents
Induces synaptic maturation of the neurons, a function that other antioxidants can’t mimic
Plays an important role in learning, memory, and locomotion, etc.
Vitamin C protects your brain from age-related degeneration, including Alzheimer’s disease, dementia, and stroke. Best food sources of Vitamin C include cantaloupe, citrus fruits, berries, peppers, pineapple, tomatoes, white and sweet potatoes, green leafy vegetables, cruciferous vegetables, and winter squash.
Unlike vitamins mentioned above, we rarely get sufficient amount of the “sunshine vitamin” through our diet. However, Vitamin D is very important for brain health and function.
For example, Scandinavian Journal of Clinical and Laboratory Investigation study conducted by Soni M. of the University of Exeter showed that deficiency of Vitamin D is associated with heightened risk of cognitive decline.
Besides preventing cognitive decline, Vitamin D improves your mood, memory, and increases problem-solving abilities. Since it’s difficult to get sufficient amount of Vitamin D from food and to spend a lot of time in the sun is bad for your skin, plus it still isn’t enough for the daily value of this Vitamin, it is recommended to get it from supplements. Consult your doctor before you purchase any product.
Food sources that contain a certain level of Vitamin D include sardines, fortified milk, mushrooms, salmon, tuna, and mackerel.
Although Vitamin E is usually associated with heart health benefits, it’s also important for brain function as well. The primary brain health benefits of Vitamin E is preventing memory decline as we age and it’s particularly beneficial when paired with Vitamin C.
Vitamin E is excellent for boosting your memory and preventing memory decline just like various brain supplements such as Cogniflex. Zandi P. P. and the team of researchers from the Johns Hopkins University conducted a study whose results were published in the Archives of Neurology. The study revealed that combination of vitamins E and C is linked with reduced incidence and prevalence of Alzheimer’s disease.
Best food sources of Vitamin E include broccoli, seeds, avocados, nuts, olive oil, green leafy vegetables, and shrimp.
Unfortunately, you don’t hear much about Vitamin K and its brain health benefits, but they’re very important. Vitamin K plays a pivotal role in blood clotting, aids absorption of calcium, keeps your brain sharp and boosts the speed of brain functions.
Neurobiology of Aging study conducted by Nancy Presse and a team of scientists from the University of Montreal showed that Vitamin K intake is associated with improved cognitive functions and enhanced memory in older adults.
Considering the fact that Alzheimer’s disease patients show the deficiency of Vitamin K, it is thought that intake of this vitamin could help in preventing this disease. Best food sources of Vitamin K include broccoli, green leafy vegetables, Brussels sprouts, parsley, cabbage, asparagus, celery, and fermented foods.
Our brain requires different vitamins to function properly. These vitamins protect your brain from damage, and they improve its function and cognitive abilities. In this article, you got to see five vitamins that play an important role in brain health as well as their sources. All you have to do is to add the items mentioned above to your shopping list or opt for dietary supplements for brain health boost.
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