Nutritionist from Harvard, Dr. Uma Naidoo is an authority in the field of nutrition. He points out that every diet plan should be personalized, because everyone has different needs and bodies, but some facts are universal.
When it comes to brain health, she says, B vitamins are the most important. Although there is no drug that will prevent dementia, a large number of studies have isolated nutrients that can help prevent the loss of perception, attention and decision-making during aging, writes the Ordinacija. There are eight types of vitamins in group B and each one has a unique structure and task. They complement each other, so it is preferable to enter them in combination.
The roles of each of the B vitamins
B1 is important for energy, it is the basis for the functioning of the entire organism, cells and metabolism.
Vitamin B2 or riboflavin helps the enzymes in cells that transmit information to the brain and body, helps cell growth and provides energy. It breaks down fats and external substances, such as drugs.
B3 reduces inflammatory processes, is an antioxidant that fights inflammation and acts on enzymes that produce cholesterol and fat.
B5 is important for the creation of coenzyme A, which helps enzymes build and dissolve fatty acids needed for energy.
B6 is important in disease prevention because a sufficient level is associated with a lower risk of developing several types of cancer. Supports immune and brain health.
B7 or biotin regulates cell signals for faster communication in the body, and it is important for the brain because it sends signals via neurotransmitters.
B9 is a popular supplement (folate) for brain and mental health.
B12 is an essential vitamin for the formation of red blood cells and DNA and helps in the construction and function of the nervous system.
"I always advise patients to include foods that contain vitamins in their diet. If they decide to take supplements, they should first consult a doctor," says Dr. Uma Naidoo.
Natural sources
Jaja
One egg contains a third of the recommended amount of vitamin B7, and other B vitamins in small amounts
Yogurt
It contains vitamin B2 and B12 as well as probiotics, which are extremely important for brain health.
Chickpeas, beans and lentils
They benefit brain health and are an excellent source of vitamins B1, B2, B3, B5 and B6.
Salmon
It is rich in B group vitamins and contains healthy fats.
Sunflower seeds
They are one of the best natural sources of vitamin B5, and you can get 20 percent of the recommended dose from just one serving.
Greens
Spinach or cabbage are excellent sources of vitamin B9, and they also lift the mood.
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