Harvard nutritionist reveals
This vitamin keeps our brain young and healthy
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What is the most important vitamin to keep our brain going? According to Harvard nutritionist Uma Naidoo, these foods help us stay mentally fit and healthy.
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What are the causes of dementia, depression and other cognitive impairments? The answer is complex, but a study by Wayne State University School of Medicine found that vitamin B deficiency can be associated with brain disorders. Psychiatrist Rajaprabhakaran Rajarethinam, leader of the study:
Vitamin B12 deficiency as a cause of cognitive problems is more common than we think, especially among the elderly who live alone and eat poorly.
In addition to vitamin B12, there are other B vitamins, each of which has a positive effect on our brain, mood and body: vitamin B1, vitamin B2, vitamin B3, vitamin B5, vitamin B6, vitamin B7 and vitamin B9 If you want to specifically protect your brain from impairments, you can take countermeasures by eating certain foods that contain these vitamins.
But how exactly do we supply our body with enough vitamin B? It’s actually quite simple, says Harvard nutritionist Uma Naidoo. Because the vital substances are contained in many foods. She recommends consuming products from the following six groups every day to meet the need for vitamin B and thus protect the brain.
These 6 foods are high in B vitamins
1) eggs
A single egg contains a third of the daily requirement for vitamin B7 and smaller amounts of many other B vitamins.
2) yogurt
Yoghurt contains a lot of vitamin B2 and vitamin B12. If you want to pack a portion of protein on top, use Greek yoghurt.
3) Legumes
Black beans, chickpeas, lentils and edamame help maintain brain vitality. Legumes are a good source of vitamin B9 and also provide small amounts of vitamins B1, B2, B3, B5 and B6.
4) Salmon
Salmon contains all the B vitamins, but mostly B2, B3, B6 and B12.
5) sunflower seeds
Sunflower seeds are one of the best plant sources of vitamin B5. Less than 30 grams are enough to cover 20 percent of daily needs.
6) Leafy greens
Spinach, chard and cabbage provide plenty of vitamin B9. Eating leafy greens is also said to lift your spirits!
Sources: Make it, National Library of Medicine