1.Tiamine (vitamin B1)
The B vitamins are considered particularly important for good brain health. It plays a key role in the conduction of nerve impulses, according to an article published in The Journal of International Medical Research . On the other hand, having a severe deficiency of this vitamin can lead to Korsakoff syndrome, a memory and learning disorder common in alcoholics. Foods with vitamin B1: pistachios, pecans, fish or pine nuts.
2. Folic acid (vitamin B9)
Half of the body’s stores of this vitamin are in the liver, so liver damage can lead to a deficiency of several B vitamins; it also plays an important role in the synthesis of amino acids and the formation of nervous tissue. Being deficient in this and other B vitamins is associated with developmental problems in children. Foods with vitamin B9 : spinach, asparagus or lentils.
3. Ascorbic acid (vitamin C)
The highest concentration of this essential vitamin is found in the brain, especially in the pituitary gland (400 mg / kg). Vitamin C is important in the synthesis of the neurotransmitter dopamine and protecting the brain against oxidative stress . As this vitamin cannot be stored in the body, it is advisable to take around 90 mg of these foods daily. Foods with vitamin C: broccoli, cauliflower, oranges, tangerines or strawberries.
4. Calcium
Calcium is an essential mineral for brain function as it plays a central role as a messenger for nerve cells. It also regulates neurotransmission and controls nervous excitability . Being deficient in calcium is rare, since the body has a large reserve of this mineral in the bones, but some drugs can reduce its presence. Foods with calcium: milk, yogurt, cheese, tofu or spinach.
5. Magnesium
They call it the miracle mineral . Magnesium is important for the conversion of many B vitamins to their active form. One study found that magnesium supplementation to adult mice improved their working memory and long-term memory. In addition, the balance between the levels of magnesium and calcium prevents the excitability of the nervous system. Being deficient in any of them can lead to neurological problems. Foods with magnesium: pumpkin seeds, cocoa powder, almonds or cashews.
6. Zinc
Scientists do not know exactly what role zinc plays in maintaining brain health, but its deficiency has been associated with different neurological and psychological disorders such as Parkinson’s disease or Alzheimer’s disease. Foods rich in zinc (also essential for the immune system): lamb, oysters, pumpkin or beef liver.
