Vitamin A
(retinol)
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Vitamin A has been linked with our brains capacity to learn and retain information. It is also a vital vitamin for the development of the brain and nervous system during embryonic development
In a study carried out by the Salk Institue for Biological Studies, it was discovered the vitamin A improved communication between the brain cells located in the hippocampus region of the brain. The hippocampus is associated with memory and learning.
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Vitamin B1
(thiamin)
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The brian uses vitamin B1 to convert blood sugar (glucose) into fuel. A vitamin B1 deficiency will lead to a lack of brain energy which can lead to depression anxiety and memory loss.
If your diet is rich in refined carbohydrates such as 'simple' sugars, you will be draining your body of vitamin B1.
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Vitamin B2
(riboflavin)
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Vitamin B2 is more commonly referred to as riboflavin. It works as an antioxidant by scavenging free radicals.
Vitamin B2 also works to convert vitamin B6 and folate into a form that the body can use and is important for the production of red blood cells.
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Vitamin B3
(niacin)
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Niacin is often listed on the labels of commercially produced food. The reason for this is that niacin deficiency has been found to cause dementia as well as agitation, anxiety and physical slowness often associated with the symptoms of dementia and degenerative disorders. |
Vitamin B6
(pyridoxine)
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Vitamin B6 is required by the body to make serotonin, melatonin and dopamine. Vitamin B6 deficiency is rare but causes mental confusion.
Nutritionists believe many of us consume a diet poor in vitamin B6
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Vitamin B9
(folic acid/folate)
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Folate and folic acid are essentially the same thing and is vital to healthy brain function. Researchers note that vitamin B9 is linked to the improvement of memory and the slowing of cognitive decline.
Deficiency of vitamin B9 has been linked to depression.
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Vitamin B12
(cobalamin)
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As you age, your brain shrinks. This shrinkage is referred to as 'atrophy'. Vitamin B12 is believed to help protect your brain against atrophy and also is important for maintaining a healthy nervous system.
Vitamin B12 is required for the formation of new blood cells which carry oxygen around our bodies. The brain requires a great deal of this transported oxygen and healthy blood cell regeneration.
Deficiences of vitamin B12 lead to something known as 'pernicious anemia' the symptoms of which include mood swings, paranoia, confusion, hallucinations and irritability often found in people with degenerative disorders such as dementia.
You can find Vitamin B12 in meats and fish products, therefore if you are following a vegetarian or vegan diet, you will be more susceptible to deficiencies in vitamin B12 which have been linked with brain atrophy.
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Vitamin C
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Vitamin C is required for the growth and repair of body tissue. It is also a powerful antioxidant and helps to combat the damage caused by free radicals.
The body does not produce its own vitamin C and it does not store it. Therefore it is important to consume as many foods containing vitamin C as possible.
Deficiencies of vitamin C can result in depression.
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Vitamin D
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Researchers believe that vitamin D protects the key signaling pathways in your brain. Maintaining good levels of vitamin D in your body will help combat depression and improve your memory.
Vitamin D is porduced by the body when the skin is exposed to sunlight.
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Vitamin E
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We hear a great deal about the importance of antioxidants and that vitamin E is one of the most important ones. It protects our tissues from the effects of free radicals.
All of our body's tissues contain fats and fatty compounds known as 'lipids', but the brain is especially rich in these substances. Because of this, the brain is very susceptible to oxidative damage (sometimes referred to as oxidative stress) from free radicals. Therefore, the brain needs antioxidant protection and vitamin E supplies this protection.
Vitamin E may prevent or even delay degenerative disorders such as Alzheimer's Parkinson and dementia.
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Vitamin K
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Vitamin K is a potent antioxidant and therefore combats the affects of free radicals and oxidative damage. Vitamin K inhibits inflammation that researchers suggest could have major implications for degenerative diseases like Alzheimer's and dementia which involve inflammation.
Studies suggest that a deficiency of vitamin K could interrupt the body's ability to regulate calcium in the brain and be the cause of brain cell damage seen in sufferers of Alzheimer's.
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Choline
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Choline is a member of the vitamin B complex. It helps neurons to produce energy in the brain and supports cognitive brain functions. Choline promotes cell to cell communication and has been linked to improvig the retention of memory. |
Iron
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Iron is essential for the making of haemoglobin which is the component in our red blood cells that carries oxygen.
Your brain requires up to 20% of blood oxygen to function properly.
A deficiency of iron will lead to a lowering of concentration, lethergy and depression.
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Magnesium
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Many of our diets do not include magnesium and a deficiency of magnesium can result in depression, confusion, agitation and anxiety often associated with dementia.
Stress can contribute to a lack of magnesium.
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Omega-3
(polyunsaturated fats)
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Omega-3 fatty acids are those referred to as polyunsaturated fats. These fats are concentrated within our brains and are the basic building blocks of our brain cells.
These fatty acids are also used as fuel for our brains and help control inflammation involved in degenerative brain disorders such as Alzheimer's and dementia.
Omega-3 is found mainly in fish oil.
(Omega-6 is found in vegetable oil and are associated more with body tissue - not brain tissue)
Many nutritionists say that we generally have a much higher intake of omega-6 than omega-3.
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Potassium
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Potassium helps to oxygenate the brain and aids clear thinking. It is important for the transport of choline which in turn is important to neurotranmitters in our brains. It is also related to magnesium which helps to hold potassium within our cells.
Deficiencies in potassium result in depression and cognitive impairment.
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Selenium
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Selenium is a trace mineral that is vital for brain function.
Studies suggest that those portions of your brain which are slower to mature are the first to be affected by Alzheimer's. Because of this, researchers have emphasized the importance of long-term selenium intake for protection against cognative decline in later life.
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... for your brain healthy, Mediterranean lifestyle
