What’s the best vitamin for a healthy, youthful brain according to a Harvard psychiatrist

Good nutrition is vital to maintain physical and mental health. And for that it is necessary to consume the adequate vitamins for example, prevent cognitive decline and maintain a “young and active brain”.

“To exist 13 essential vitamins for the normal function, growth and development of cells,” details the United States National Library of Medicine.

And he cautions that vitamins are found naturally in foods, hence the importance in choosing what we decide to eat and what not.

Perhaps it could be summed up in a sentence as simple as it is clear: “You have power at the end of your fork”assures in an interview to BBC World the doctor Uma Naidoo, nutrition psychiatrist at the School of Medicine of Harvard University.

The specialist doctor is the author of This is your brain on food (“What food does to the brain”), a guide with the foods that help mental health, the most harmful and those you should try to avoid.

In any case, agree that a vitamin is the essential ally for the functioning and health of our brain and our memory.

What is the best vitamin for brain and memory?

THE Vitamin B It is the one chosen by experts as the one that improves cognitive functions.

It has eight typeswith distinctive qualities and functions for the brain, and the Harvard Nutritional Psychiatrist describes:

vitamin B1

Known as thiamine, it helps with basic cellular functions and the metabolism of nutrients for energy. A low vitamin B1 level can lead to poor cognitive function.

vitamin B2

THE riboflavin it also produces energy and breaks down fats and foreign materials such as medicines, says Naidoo of vitamin B2.

vitamin B3

It is an antioxidant and its job with enzymes produce necessary cholesterol and fats for the body. Vitamin B3 is known as niacin.

Vitamin B5

He pantothenic acid o Vitamin B5 has the specific function of working with enzymes to create and break down fatty acids for energy.

Vitamin B6

Adequate levels of vitamin 6 o pyridoxine are associated with A lower risk of cancer.

Vitamin B7

Vitamin B7 or biotin regulates signals in cells for fast and efficient communication in both the body and brain.

Vitamin B9

It is a fundamental vitamin for brain and neurological health, del neurotransmitters and balanced psychological healthpoints out the psychiatrist about the folic acid.

Vitamin B12

Also called cobalamin, vitamin B12 is key to the formation of red blood cells and DNA. Also for the nervous system.

What are foods rich in vitamin B?

• Egg. Contains one third of the recommended daily value of vitamin B7. Also, thiamine (B1).

• Legumes. Help improve mood and brain health: contain folic acid, B1, B6 and B12.

• Green leafy vegetables. They are a great source of vitamin B9.

• Yogurt. It is rich in vitamin B2 and vitamin B12, as well as natural probiotics.

• Salmon. It is a fish rich in all the B vitamins, especially vitamins B2, B3, B6 and B12.

• Sunflower seeds. Perhaps popular among children for pipes, they are related to plant sources of vitamin B5.