A Harvard nutrition expert advised getting sufficient amounts of vitamin B for a “healthier and younger brain”, and explained the most important foods that contain this important vitamin.
It was published by CNBC An article Uma Naidoo, a nutrition and mental health expert, is a faculty member at Harvard Medical School.
She recommends a group of B vitamins to prevent brain deterioration, pointing to a study that found depression, dementia and mental decline are often linked to a deficiency of these vitamins.
She points out the importance of vitamin B1 in preventing neurological problems in the brain, vitamin B2 in helping the ability of cells to interact, vitamin B3 in reducing inflammation, and B5 in producing essential fats, given that the brain consists primarily of fat.
And B6 in preventing diseases and strengthening immunity, and B7, which increases communication between cells in the brain, and B9, which helps remove toxins and supports neurological and psychological brain health.
The importance of B12 lies in supporting the function of the nervous system, and in the breakdown of homocysteine, a protein that can lead to dementia.
6 foods
She points out that B vitamins are the easiest vitamins to obtain in the daily diet, pointing to six foods rich in B vitamins that you eat daily, which are eggs, yogurt, sunflower seeds, leafy vegetables and legumes.
She says one egg contains a third of the recommended daily intake of vitamin B7, and also contains small amounts of other B vitamins.
Yogurt contains a high percentage of vitamin B2 and vitamin B12.
Legumes are an excellent source of vitamin B9, and also contain small amounts of vitamins B1, B2, B3, B5 and B6.
Salmon is rich in all B vitamins, especially vitamin B2, B3, B6 and B12.
Sunflower seeds are one of the best plant sources of vitamin B5.
Leafy green vegetables, such as spinach and cabbage, are an important source of vitamin B9, and are one of the best sources for improving mood.