Top 5 vitamins that develop your mental abilities

Food and brain health 

    The human brain is working around the clock, and control of ideas, movements, breathing, and heart rate, and senses and others; this means his need for permanent energy, obtained through food, and thus affects food directly on the brain. Eating a healthy, high-quality diet that contains high amounts of vitamins, minerals, and antioxidants nourishes the brain and protects it from free radicals that destroy cells. 

The most important vitamins that develop mental abilities 

Vitamin E, C, B6, B12, B9 

Vitamin E 

    Vitamin E is known to play a major role in fighting free radicals and fighting cell damage. Several studies have found that vitamin E delays the development of Alzheimer's disease (mild and moderate). In 2014, a study published in the Journal of the American Heart Association found that tocotrienol, which is naturally present in palm oil, a type of vitamin E, can protect the brain from developing white matter lesions that have been associated with an increased risk of stroke and Alzheimer's disease. , And Parkinson's disease . From vitamin E sources: 

• Nuts and seeds, such as almonds, pecans, peanut butter, peanuts, hazelnuts, pine nuts, sunflower seeds 
• Oils, such as wheat germ oil, sunflower oil, safflower oil, corn oil, and soybean oil. 
• Vegetables, such as spinach, dandelion, Swiss chard, and turnips.  

Vitamin B6 

    Vitamin B6 contributes to  in many functions of the organs of the body, and there is a need vitamin B6 for the growth of healthy brain and nervous system, also plays an important role in the production of serotonin and dopamine required for the work of neurotransmitters, and cardiovascular, digestive, and immune, muscle, and making hormones serotonin and noradrenaline , which It affects the mood of the person, and it also helps the body to make melatonin, which is important in regulating the special internal clock. Sources of vitamin B6 include beef, poultry, fish, eggs, whole grains, nuts, beans, bananas and potatoes.

 Vitamin B12 

   This vitamin is important for many body functions, such as brain health, blood cell production, and proper nerve function. Vitamin B12 is also taken orally in cases of memory loss, Alzheimer's disease, to slow aging, enhance mood, energy and concentration, mental function, and the immune system. Most vegetarians, the elderly, people with bowel disorders, and the difficulty in absorbing vitamin B12 from food and oral supplements suffer from a lack of this vitamin.  Vitamin B12 deficiency leads to permanent nerve damage, deterioration of brain function, and memory loss. Sources of this vitamin include seafood , liver, beef, chicken, fortified soy milk, and dairy products such as milk, yogurt and cheese.  

Folic acid 

    Folic acid or vitamin B9 is a very important vitamin for the body because of its association with brain function. Adequate intake of vitamin B9 every day enhances healthy brain function and helps maintain the mental and mental health of the human being.Pregnant women need more folic acid because it is very important when the body is growing rapidly, especially during pregnancy and lactation. 

Folic acid sources include leafy vegetables, citrus fruits, beans, whole grains, salmon, milk, and avocados. Vitamin B9 deficiency leads to many symptoms including loss of appetite , shortness of breath, diarrhea, tongue inflammation, irritability and forgetfulness. Long-term folic acid deficiency can lead to poor growth or gingivitis. People at high risk of vitamin B9 deficiency are alcoholics, patients with irritable bowel syndrome and patients with celiac disease, or Celiac Disease. 

Vitamin C 

     Vitamin C is a water-soluble vitamin, the active form of which is called ascorbic acid. A human is a mammal that does not produce this vitamin in his body because of a genetic mutation, so you must eat foods rich in it to get the daily needs of it. Vitamin C sources include fruits, especially citrus fruits, and fresh vegetables. Vitamin C functions include: 

• Vitamin C is a major antioxidant.It has a role in the recycling of other antioxidants in the brain, such as vitamin E.It also plays a role in the prevention of oxidative-related diseases, such as Alzheimer's and Huntington's dance, as well as mental disorders such as schizophrenia. 
• It has a role in the transmission of nerve messages through the brain and directly affects its electrical impulses. 
• Manufacture of dopamine, adrenaline, and release of neurotransmitters through neuronal cellular connections. It has a role in the re-absorption of the neurotransmitter glutamate and regulating its concentration. 
• Vitamin C has a clear role in the maturation of collagen, which is involved in the structure of the basement membrane of blood vessels. 
• Vitamin C protects the brain cells from free radicals from damage. 
• It enhances memory , preserves the mental abilities of the elderly, and reduces their suffering from dementia. 
• Prevents strokes that affect an individual's mental abilities. 
• The low concentration of vitamin C has serious consequences for neuronal cell function and safety. 

Improve brain health 

   There are many different disorders and diseases that can affect the brain, and preventive measures can be taken to keep the brain healthy, including: 

• Quit Smoking : leads smoking to stroke, dilation of blood vessels in the brain, and dementia. 
• Maintain normal levels of blood pressure , cholesterol, and blood sugar to prevent Alzheimer's disease, aneurysms in the brain, and stroke. Blood pressure and cholesterol can be reduced by reducing the amount of sodium and increasing the amount of fiber in the diet. 
• Preserving heart health : Atherosclerosis is associated with stroke, aneurysms in the brain, and dementia. In addition to many other heart problems such as: arrhythmia, defects of valves, and heart infections that can increase the risk of stroke. 
• Observe general safety instructions such as wearing seatbelts and helmets, reducing head injuries that may affect the brain and cause epilepsy . 
• Exercise : Exercise can lower cholesterol and blood pressure, and help maintain a healthy body weight, reducing the risk of stroke. 
• Relax , and have fun, such as listening to music, or watching TV at the end of a tiring day. 
• Dealing with positive people constantly , staying away from negative people, and spending more time with friends promotes mental and mental health. 
• Abstaining from alcohol , drinking alcohol is harmful to the health of the brain, causing stress and depression . 
• Identify and work on long-term goals on a personal and professional level, reducing stress and enhancing self-satisfaction. 
• Writing memos, writing down emotions, and human reactions to life events promote mental health. 
• Constantly learning new things and challenging your brain enhances memory.An active brain produces new connections between neurons that allow cells to communicate with each other.This helps to store and retrieve information more easily regardless of age. New things can be learned such as: 

1. Learn to play a musical instrument. 
2. Changing the profession and practicing a new profession. 
3. Start a new creative hobby , such as drawing, cycling, photography, and gardening. 
4. Learning a foreign language, learning more than one language can slow the brain's aging. 
5. Stay informed about what is happening in the world. 
6. Learn to cook a new dish. 

• Constantly stimulating the brain, stimulating memory and solving problems; an unused brain such as unused muscles atrophies and cognitive abilities. Travel, visiting museums, reading books and newspapers, magazines, playing mind games like chess , crossword puzzles and Sudoku , playing musical instruments, practicing handicrafts such as drawing and coloring, ceramics, eliminating the calculator to make mental calculations, And volunteering. 
• Neurobex Practice : Lawrence Jim Katz, professor of neurology at Duke University Medical Center, has found the term Neurobex, a unique system of brain exercises such as: going to work a new way, wearing clothes with closed eyes, carrying a phone and using an unusual opposite hand brush. To receive new stimuli permanently, and it is very useful to set challenges for him.