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| Top 5 vitamins that are essential for your body |
The human body needs no less than 13 vitamins to be healthy. These organic substances with various roles in the body also ensure the optimal functioning of the brain, being necessary for maintaining or improving memory, attention, concentration. Vitamins are also involved in the protection offered against brain diseases and cognitive decline, ensuring an optimal intake is essential from childhood to old age. Top 5 vitamins that are essential for your body
Vitamin B12
Vitamin B12 plays a key role in maintaining cognitive function, concentration, attention and memory, as a result of involvement in the formation of the myelin sheath of neurons, responsible for driving the impulse from one cell to another. In other words, a possible vitamin B12 deficiency affects the myelin sheath, endangering communication between nerve cells and, implicitly, cognition. But it also involved vitamin B12 in the formation of red blood cells (red blood cells), responsible for transporting oxygen to the tissue. A deficiency, therefore, negatively influences brain oxygenation, with effects on the ability to concentrate, memorize, etc. Top 5 vitamins that are essential for your body
The recommended daily dose of vitamin B12 is 2.4 mcg and can be provided from meat (chicken, pork, beef, fish), dairy products, eggs, seafood, cereals.
Vitamin B6
Vitamin B6 or pyridoxine is involved in the synthesis of neurotransmitters (serotonin, norepinephrine, dopamine, gamma- aminobutyric acid). Among them, serotonin influences, in addition to appetite, sleep and immunity, and cognitive function, having an impact on the ability to concentrate. Vitamin B6 deficiency, although rare, leads to confusion, irritability, inability to maintain attention and concentration. Top 5 vitamins that are essential for your body
The daily requirement of vitamin B6 is 1.3 - 2 mg and can be provided by eating foods such as fish, chicken, brown rice, salad, cabbage, wheat germ, bananas, melons.
C vitamin
Vitamin C or ascorbic acid is also involved in the synthesis of norepinephrine, a neurotransmitter that participates in brain processes specific to attention and concentration. It is also a powerful antioxidant that helps neutralize free radicals, protecting the immune system. The recommended daily dose of vitamin C varies between 60 and 100 mg, and can be provided by eating citrus fruits, rose hip, see buck thorn, currants, kiwi, strawberries, papaya, persimmon, broccoli, Brussels sprouts, spinach, parsley, hot peppers, bell peppers, potatoes. Top 5 vitamins that are essential for your body
Vitamin D
It is one of the substances responsible for protecting nerve cells, promoting increased levels of glutathione, an antioxidant that fights against the effects of free radicals. In addition, vitamin D also intervenes in the process of neurogenesis in adulthood, so that too low a level of vitamin D in the blood endangers the proper functioning of the brain, endangering the formation of new nerve cells. It should also be noted that vitamin D contributes to the synthesis of acetylcholine, a neurotransmitter that supports attention and the ability to concentrate.
The recommended daily dose of vitamin D for adults is between 400 and 600 international units - IU and is ensured by sun exposure for 15 minutes and / or by eating fish (sardines, tuna, mackerel, salmon), eggs, dairy, cereals.
Vitamin B7
Vitamin B7, B8 or choline is involved, as is vitamin D, in the formation of the neurotransmitter acetylcholine, involved in maintaining attention and concentration. It also increases memory capacity, being one of the few vitamins that reach the cerebrospinal fluid and participate in brain metabolism. The efficiency of choline is increased in combination with vitamin B12, but also with vitamins A and B9. Top 5 vitamins that are essential for your body
The recommended daily dose of vitamin B7 is 425 mg for women and 550 mg for men, respectively, and can be obtained from cereals, dairy, eggs, onions, tomatoes, asparagus, cabbage, peas, lentils, peanuts, hazelnuts, nuts, citrus, grapes.
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