A Vitamin is an compound which is organic in nature, required by human body in proper amount for health functioning of various parts. These vitamins help us maintaining a healthy lifestyle as well as brain activity. The deficiency can cause us various health problems and illness.
The B Vitamins are one of them and collectively known as B-Complex Vitamins. They play an important role in brain health. These are proven to stress relieve and boost up energy levels. May help to deliver messages between neurons in the brain and body. Without this nutrient we could suffer memory loss such as Alzheimer. These nutrients also fight depression. If people maintain a balanced diet with Vitamin B then deficiencies will be gone.
Vitamin B Complex
Vitamin B complex is composed of eight B vitamins:
- B-1 (thiamine)
- B-2 (riboflavin)
- B-3 (niacin)
- B-5 (pantothenic acid)
- B-6 (pyridoxine)
- B-7 (biotin)
- B-9 (folic acid)
- B-12 (cobalamin)
Each of these essential vitamins contributes to your overall bodily function.
Vitamin B Foods
Lots of foods contain B vitamins, which makes it easy to get enough from your diet. Best is to get your B vitamins from a wide variety of food sources. This helps to ensure you are getting enough of each type. You can find vitamin B in:
- milk
- cheese
- eggs
- liver and kidney
- meat, such as chicken and red meat
- fish, such as tuna, mackerel, and salmon
- shellfish, such as oysters and clams
- dark green vegetables, such as spinach and kale
- vegetables, such as beets, avocados, and potatoes
- whole grains and cereals
- beans, such as kidney beans, black beans, and chickpeas
- nuts and seeds
- fruits, such as citrus, banana, and watermelon
- soy products, such as soy milk and tempeh
Benefits of Brain
B vitamins play a important role in maintaining good health. B vitamins have a direct impact on your energy levels, brain function, and cell metabolism.
Provide Energy
Brain requires lots of energy to work effectively. Despite comprising an average of just 2% of overall body weight, the brain utilizes around 20% of the calories consumed by the body. Multiple B vitamins, including vitamin B1, B2 and B5, play a crucial role in the cellular metabolic processes that turn food into energy while vitamin B12 helps promote the development of red blood cells that carry oxygen to the brain.
Detoxify Blood
The amino acid homocysteine occurs naturally in the blood and plays an important role in your metabolism. However, when too much of it gets concentrated in the blood, it becomes toxic causing damage to the delicate blood vessels of the brain. Studies have suggested that high levels of homocysteine play a role in brain damage, cognitive and memory decline. Vitamins B12, B6 and B9 all help metabolize homocysteine, reducing its concentration in the bloodstream, and possibly helping to prevent long-term damage to brain tissue.
Affect on Mood
Brain activity relies on the proper functioning of neurotransmitters. One type of chemicals that relay signals between brain neurons. Neurotransmitters are produced within our neurons via the interaction of various chemicals including several B-vitamins. For example, Vitamin B6 aids the formation of neurotransmitters like dopamine, which is involved in our experience of reward, happiness and pleasure. A depletion of certain neurotransmitters can affect our brain function. For example, those with low dopamine can experience fatigue and depression. Lack of in vitamins B6, B9 and B12 can experience heightened anxiety and bodily pains. Vitamins B12, B6 and B9 all help metabolize homocysteine, reducing its concentration in the bloodstream, and possibly helping to prevent long-term damage to brain tissue.
Nourishing Minds
B vitamins play a key role in ensuring that the brain achieves its full potential. They keep us energized, positive and focused on a day-to-day basis, while helping promote long-term brain health as we move through life.
In women
B vitamins are especially important for women who are pregnant and breastfeeding. These vitamins aid in fetal brain development as well as reduce the risk of birth defects.
In men
B vitamins are thought to increase testosterone levels in men, which naturally decrease with age. They may also help men build muscle and increase strength.
Takeaway
People get enough B vitamins through their diet to prevent brain for long-term. Your diet is the best way for your body to get these vitamins. You should not take a supplement unless your doctor has confirmed that you are deficient in a specific B vitamin. They will tell you whether you should take a specific B supplement or add a vitamin B complex supplement.
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