6 vitamins and minerals that improve your brain
The B vitamins are considered particularly important for good brain health. It plays a key role in the conduction of nerve impulses, as concluded an article published in The Journal of International Medical Research .On the other hand, have severe deficiency of this vitamin can lead to Korsakoff ‘s syndrome, a disorder of memory and learning common in alcoholics.Foods with Vitamin B1: pistachios, pecans, fish or pine nuts.
2. Folic acid (vitamin B9)
Half body stores of this vitamin is in the liver, so liver damage can lead to a deficiency of several B vitamins; also also it plays an important role in the synthesis of amino acids and the formation of nerve tissue. Having deficiency of this and other B vitamins is associated with developmental problems in children. Foods with vitamin B9 : spinach , asparagus and lentils.
3. Ascorbic acid (vitamin C)
The highest concentration of this essential vitamin is in the brain, especially in the pituitary gland (400 mg / kg). Vitamin C is important in the synthesis of the neurotransmitter dopamine and protecting the brain against oxidative stress . As this vitamin can not be stored in the body, it is advisable to take daily about 90 mg of these foods. Foods with vitamin C: broccoli, cauliflower, oranges, mandarins or strawberries .
Calcium is an essential mineral for brain function plays a central role as a messenger of nerve cells. It also regulates neurotransmission and controls the nervous excitability . Having Calcium deficiency is rare, because the body has a large reserve of this mineral in the bones, but some drugs can reduce their presence. Foods with calcium: milk, yogurt, cheese , tofu or spinach.
They call it the miracle mineral . Magnesium is important for the conversion of many B vitamins in its active form. One study found that magnesium supplementation to adult mice improved their working memory and long term memory. Furthermore, the balance levels of magnesium and calcium prevent nervous system excitability. Be deficient in any of them can lead to neurological problems. Foods with magnesium: pumpkin seeds, cocoa powder, almonds or cashews.
Scientists do not know what role exactly the zinc in maintaining brain health, but its deficiency has been associated with various neurological and psychological disorders as Parkinson’s disease or Alzheimer’s disease. Zinc – rich foods (fundamental also for immune) system: lamb, oysters, pumpkin or calf liver.