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Vitamins for the brain benefit the brain development of children and improve and maintain brain function in adults. Without adequate nutrition, including vitamins, the brain cannot work optimally.
In adults, several types of vitamins are known to help improve memory and cognitive abilities. Not only that, vitamins for the brain can also reduce the risk of developing brain disorders, such as dementia and Alzheimer's disease.
For the fetus in the womb and the baby after birth, vitamins are important nutrients that must be met during the golden period of growth and development. This period starts from the time the fetus is formed in the womb during conception until he is about 2-3 years old. Lack of vitamins or other nutrients during this period can affect the baby's brain development, so the baby is at risk for congenital brain defects or developmental disorders.
Some Types of Vitamins are Good for Brain Health
Everyone needs adequate nutrition, including vitamins, to maintain brain health. You can get various types of vitamins for the brain by eating healthy foods with balanced nutrition.
The following are some types of vitamins that the brain needs:
1. Vitamin B1
Deficiency of vitamin B1 or thiamine can cause a brain disorder called Wernicke-Korsakoff syndrome. This condition can make sufferers experience confusion, amnesia or memory loss, difficulty understanding the information received, to more severe symptoms, such as impaired coordination of body movements and hallucinations.
To reduce the risk of brain disorders, you can get vitamin B1 intake from beans, rice, meat, fish, leavened foods, and vitamin B1 fortified cereals.
2. Vitamin B12
Vitamin B12 plays a role in the formation of myelin, the protective layer of the brain's nerves. This vitamin is useful for protecting the brain from nerve damage, preventing memory loss, and maintaining mood stability and concentration power.
Vitamin B12 is found in chicken, fish, low-fat milk, cheese, yogurt, and eggs.
3. Vitamin B6
Vitamins contained in bananas, potatoes, nuts, and whole grains play a role in keeping the brain functioning properly and helping brain development in children.
Not only that, vitamin B6 also plays a role in the production of serotonin and norepinephrine which serves to maintain mood and help the brain control stress.
Vitamin B6 also functions to support the production of the hormone melatonin, which is useful for regulating sleep and rest periods.
4. Folate
Folate or folic acid is another name for vitamin B9. Although still under further research, some experts believe that folic acid can improve cognitive abilities and memory, while reducing the risk of disorders of the brain.
This folate can be obtained by eating nuts, seeds, beef liver, eggs, seafood, and green vegetables, including broccoli and spinach. If needed, folic acid supplements can also be taken to increase the intake of this vitamin for the brain.
5. Vitamin E
Lack of vitamin E can reduce the body's ability to fight free radicals that can damage body cells and cause various brain disorders, such as memory loss, senile dementia, and Alzheimer's disease.
Healthy oils, such as olive and canola oils, avocado, spinach, bell peppers, and nuts are some examples of foods that are rich in vitamin E.
6. Vitamin C
Just like vitamin E, Vitamin C also has important antioxidant properties that can protect the brain from free radicals and prevent Alzheimer's disease. Not only that, vitamin C is also thought to help improve one's concentration and cognitive abilities.
Foods that are good sources of vitamin C are fruits and vegetables, such as papaya, mango, oranges, guava, broccoli, tomatoes, spinach, and potatoes.
In addition to several types of vitamins above, other nutrients that are also beneficial for the brain are omega-3. These nutrients play an important role in children's brain development and repair of brain tissue and cells. Lack of these nutrients can lead to reduced cognitive abilities and disruption of the child's growth and development process.
Good sources of omega-3 intake include eggs, seafood, tofu, fish oil, almonds, and soybeans.
Not only omega-3, another nutrient that is also beneficial for the brain is protein. Protein helps the brain's nerve recovery process when the brain is injured, and improves brain function and overall health. Protein can be obtained from meat, fish, soybeans, tempeh, tofu, fish, shrimp, and eggs.
Apart from food, vitamins for the brain can also be obtained by taking vitamin supplements.
However, before taking vitamin supplements for the brain, it is recommended that you discuss with your doctor first about the type of vitamin that is suitable for your condition, the dose of consumption, and the risk of side effects that can arise.
In addition, also balance the use of vitamins with a healthy lifestyle, such as exercising regularly, getting used to getting enough sleep, and reducing stress.