What vitamins protect the brain and memory according to Harvard University

It is known that the diet is closely related to physical and mental health. That is why it is necessary to consume vitamins and nutrients adequate to protect the brain from cognitive decline and keep it active.

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

And she points out that vitamins occur naturally in foods, hence the importance of choosing what to eat. we decide to eat and what not.

“You have power at the end of your fork,” she says in an interview with BBC World the doctor Uma Naidoo, a nutrition psychiatrist at Harvard Medical School.

The specialist 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.

Other than that, the doctor agrees that a vitamin is the key ally for the functioning and health of our brain and memory.

The best vitamin for brain and memory

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

there are some eight types, with distinctive qualities and functions for the brain, and the nutritional psychiatrist of the prestigious university describes:

vitamin B1

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

vitamin B2

THE riboflavin Also produces energy and it breaks down fats and foreign materials like medicines, says Naidoo of vitamin B2.

vitamin B3

Antioxidant, its mission with enzymes is produce cholesterol and fat necessary 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 the brain.

Vitamin B9

It is a special vitamin for the brain and neurological healthof neurotransmitters and a balanced psychological health, points out the psychiatrist about the folic acid.

Vitamin B12

call additionally cobalaminvitamin B12 is the 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. They are linked to plant sources of vitamin B5. and are popular with children for pipes.