The brain, like the body, is nourished by the diet that people consume and hence the importance of eating a healthy and balanced diet. Proteins, vitamins and fatty acids are ideal for maintaining a healthy brain. Not including these components in the diet can affect not only short-term intellectual performance, but also the general health of the brain in the future.
People who eat a diet based on vegetables, fruits, fish, vegetable sources of protein, nuts, and oils such as olive oil are less likely to develop dementia or cognitive decline. Most of the brain conditions are incurable, but it is possible to avoid some by taking care of yourself from an early age and one of the ways to do it is by consuming vitamins that are key to strengthening it.
Those of group B, in particular, are very important and here include B9, B6 and B12. Studies have shown that these three vitamins work together to help prevent mental decline, dementia, and Alzheimer’s disease. An Oxford University study showed that taking these three vitamins together reduced brain atrophy, improved brain function and significantly reduced brain shrinkage in the part most affected by Alzheimer’s disease.
B9 vitamin: This vitamin is also known as folic acid, folacin, folate or pteroyl-L-glutamic acid. Eating foods that contain it is key to avoiding complications with the brain. Vitamin B9 can be found in products such as legumes, chickpeas or lentils; vegetables with green leaves, such as spinach or peas; cereals, and nuts. You can also take supplements of it.
vitamin B6: Also known as pyridoxine, this vitamin has water-soluble characteristics, which means that the body eliminates it through urine, so it is important to add foods rich in this component to replenish it. It can be found in foods such as sardines, salmon, lobster, tuna, trout, walnuts, navy beans, bananas, pork, black pudding, avocado, bacon, and corn. This vitamin is necessary for the proper functioning of sugars, fats and proteins in the body. It is also necessary for the development of the brain, nerves, skin, and many other parts of the body.
B12 vitamin: Cobalamin or vitamin B12 is one of the most important in terms of brain functions. It can be found in products such as clams, beef liver, smoked salmon, tuna, crayfish, lobster, shrimp, fortified cereals, beef, Parmesan cheese, eggs, octopus, among others. Vitamin B-12 helps maintain the health of nerve cells and red blood cells. Deficiency of this vitamin, which is more common in older adults and vegetarians, can cause various signs and symptoms, including memory loss. In these cases, vitamin B-12 supplements help improve memory, when intake through food is not enough.
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