The 5 best vitamins to develop your mental abilities

 

Food and brain health

   The human cerebrum works nonstop, and controls considerations, developments, breathing, pulse, detects, and others; This implies his consistent requirement for energy, which he gets through food, and consequently food straightforwardly influences the mind. Eating a solid, great food that contains high measures of nutrients, minerals, and cancer prevention agents feeds the cerebrum and shields it from free extremists that obliterate cells.

The most important vitamins that develop mental abilities

   Among the vitamins that help in developing mental abilities are vitamin E, C, B6, B12, B9.

Vitamin E

   It is realized that nutrient E assumes a significant part in battling free extremists and opposing cell harm, and numerous examinations have discovered that nutrient E defers the advancement of Alzheimer's infection (gentle and moderate). In a recent report distributed in the Journal of the American Heart Association, the normally happening tocotrienols in palm oil, a sort of nutrient E, could shield the mind from creating white matter sores that have been connected to an expanded danger of stroke, and celiac infection. , and Parkinson's infection. Wellsprings of Vitamin E:

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

Vitamin B6

     Vitamin B6 adds to the elements of many body frameworks, and vitamin B6 is required for the appropriate improvement of the mind and sensory system. It likewise assumes a significant part in the creation of serotonin and dopamine essential for the working of synapses, the heart and veins, the stomach related framework, the chemicals, the adrenocorticotropic muscles, and the safe framework. It influences the temperament of the individual, and the body likewise helps in making melatonin, which is significant in managing the inner clock. Wellsprings of vitamin B6: hamburger, poultry, fish, eggs, entire grains, nuts, beans, bananas, and potatoes.

Vitamin B12

      This vitamin is important for many bodily 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, and to enhance mood, energy, focus, mental function, and the immune system.

Most vegetarians, the elderly, and people with bowel disorders suffer from a deficiency of this vitamin, and difficulty absorbing vitamin B12 from food and oral supplements. Vitamin B12 deficiency leads to permanent nerve damage, deterioration in brain function, and memory loss. Sources of this vitamin: 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 vital vitamin for the body on account of its relationship with mind capacities. Eating an adequate measure of vitamin B9 consistently advances solid cerebrum capacity, and keeps up mental and mental soundness of people, and pregnant ladies need a more prominent measure of folic acid since it is critical when the body is in a condition of quick development, particularly during pregnancy and lactation.

      Sources of folic acid: green 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, sore tongue, irritability, and forgetfulness. Long-term folic acid deficiency may also lead to poor growth or gingivitis. People most at risk of vitamin B9 deficiency are alcoholics, patients with irritable bowel syndrome , and patients with celiac disease.

Vitamin C

       Vitamin C is a water-soluble vitamin, the active form of which is called ascorbic acid. Man is one of the mammals that does not produce this vitamin in his body due to a genetic mutation, so it is necessary to eat foods rich in it to obtain the daily needs of it. Among the sources of vitamin C are fruits, especially citrus fruits, and fresh vegetables. The functions of vitamin C are as follows:

• Vitamin C is one of the most important antioxidants, and it has a role in the recycling of other antioxidants in the brain, such as vitamin E, and it also has a role in the prevention of oxidation-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.
• It has a role in the transmission of nerve messages through the brain, and directly affects its electrical impulses.
• Synthesis of dopamine, adrenaline, and release of neurotransmitters through the neuronal cell junctions. It has a role in reabsorption of the neurotransmitter glutamate and in regulating its concentration.
• Vitamin C has a clear role in the maturation of collagen, which enters the basement membrane of blood vessels. Vitamin C protects brain cells from damage caused by free radicals .
• Enhances memory , preserves the mental abilities of the elderly, and reduces their suffering from dementia. It prevents strokes that affect the mental abilities of the individual.
• Low concentrations of vitamin C have serious consequences for the function and safety of neurons.

Improve brain health

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

• Quit Smoking : leads smoking to stroke, dilation of blood vessels in the brain, and dementia.
• Maintaining normal levels of blood pressure , cholesterol, and blood sugar to prevent Alzheimer's disease, brain aneurysms, and stroke. Blood pressure and cholesterol can be lowered by reducing the amount of sodium and increasing the amount of fiber in the diet.
• Maintaining heart health : Atherosclerosis is linked to stroke, aneurysms in the brain, and dementia. In addition to many other heart problems such as: arrhythmia, valve defects, and heart infections that can increase the risk of stroke.
• Observing general safety instructions such as wearing seat belts and helmets, which reduces head injuries that may affect the brain and may cause epilepsy
• Exercising : Exercising can lower cholesterol and blood pressure, and help maintain a healthy body weight, which reduces the risk of stroke.
• Relax , and spend quality time, 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 enhances mental and mental health.
• Abstaining from alcohol , drinking alcohol is harmful to brain health, and causes stress and depression .
• Defining long-term goals at the personal and professional level and working to achieve them, which reduces stress and enhances self-satisfaction. 
• Writing diaries and recording feelings and human reactions to life events promotes mental health. 
• Constantly learning new things and exposing the brain to challenges enhances memory, and the active brain produces new connections between neurons that allow cells to communicate with each other, and this helps to store and retrieve information more easily regardless of age. New things can be learned such as:

- Learn to play a musical instrument. 

-Change of profession and practice a new profession. 

-Starting a new creative hobby , such as: drawing, cycling, photography, and gardening. 

-Learning a foreign language Learning more than one language may slow down the aging of the brain. --Stay informed about what is happening in the world. Learn to cook a new dish.

• Stimulating the brain constantly, activating memory and solving problems; The unused brain, like unused muscles, atrophies and its cognitive abilities decrease. Among the things that stimulate the brain: traveling, visiting museums, reading books, newspapers, or magazines, playing thinking games such as chess , crossword puzzles and sudoku , playing musical instruments, practicing handicrafts such as drawing and coloring, ceramics, and getting rid of the machine to do calculations. and volunteering. 

• Practicing Neurobics : Researcher Lawrence C. Katz, Professor of Neuroscience at Duke University Medical Center, coined the term neurobix; It is a unique system of brain exercises such as: going to work from a new way, wearing clothes with closed eyes, holding the phone and using the toothbrush with the opposite hand, the brain needs to receive new stimuli permanently, and it is very worthwhile to set up challenges for it.