B vitamins and brain health: Foods you should eat

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B vitamins are necessary for the functioning of our brain and to improve our health and well-being. B vitamins are required for better cognitive functions, cell metabolism, and proper neurological performance in the body. But, when there are insufficient levels of B vitamins in the body, it can invite various health diseases and disorders. Also, the excess levels of B-vitamins can bring harmful side-effects in the body.

There are many combinations of B- vitamin subtypes and they are collectively named as B-complex vitamins. So, to help you understand about B-vitamins, their role in the body and the brain and the foods you need to consume to meet the daily requirements, just drive through the article below.

What are the types of B-vitamins?

Here, we have listed out 8 types of B-vitamins and it consists of:

  • Vitamin B1- Thiamine
  • Vitamin B2-Riboflavin
  • Vitamin B3-Niacin
  • Vitamin B5-Pantothenic acid
  • Vitamin B6-Pyridoxine
  • Vitamin B7-Biotin
  • Vitamin B9-Folic acid
  • Vitamin B12-Cyanocobalamin

Functions and food sources of B-vitamins:

B vitamins can be obtained by consuming a healthy diet. The deficiency in any of these vitamins can reduce optimal brain function. Let’s take a closer look to know its key functions and some dietary source of each vitamin subtypes below.

Vitamin B1:

Functions:

  • It’s important for the functioning of the nervous system.
  • It helps to pass the information from the brain to different parts of the organs.
  • It helps to improve brain function with the help of chemicals called neurotransmitters.
  • It helps to convert carbohydrates from the food and releases energy to the body.
  • It helps to improve memory, boost concentration and relieves stress.
  • It maintains and helps to keep the skin, hair, and liver healthy.

Food sources:

  • Beans like black beans, soybeans, pinto beans, navy beans, lentils
  • Sunflower seeds
  • Green peas
  • Nuts
  • Mushroom
  • Spinach
  • Asparagus
  • Whole grains
  • Sesame seeds
  • Sweet potato

Vitamin B2:

Functions:

  • It helps to break down the food components and supplies energy to the body.
  • It helps to carry out carbohydrates, fat, and protein metabolism.
  • It prevents the body from cancer.
  • It keeps the skin, hair, nervous system, and nails healthy.
  • It helps in the production of red blood cells.
  • It prevents brain edema.

Food sources:

  • Dark green vegetables
  • Meat
  • Eggs
  • Almonds
  • Fruits like apples, grapes
  • Fatty fish
  • Cereals
  • Milk and dairy products

If you are not getting enough of the vitamin B2 consult your doctor, especially if you are a vegetarian. Your healthcare provider may suggest your best options based on your health needs. You can top up with supplements, multivitamin, or nutritional drink to meet your daily intake. If supplements are prescribed by your doctor or a registered dietician, order them from the trusted online medicine store and get them delivered at your doorstep.

Vitamin B3:

Functions:

  • It is important for carrying out blood circulation in the body.
  • It is required for the proper functioning of the nervous system.
  • It boosts brain function, keep the brain healthy and prevents brain fog.
  • It maintains blood sugar, lowers triglycerides and cholesterol levels in the body.
  • It eases arthritis symptoms by reducing inflammation and improves joint mobility.

Food sources:

  • Brown rice
  • Sweet potatoes
  • Lean chicken, Oily fish like Tuna
  • Peanut
  • Avocados
  • Mushrooms

Vitamin B5:

Functions:

  • It helps to synthesize cholesterol in the body.
  • Helps in the formation of red blood cells
  • Reduces brain bog, increases learning capacity, enhance memory, and improves cognitive functions.
  • Helps in boosting neural functions.
  • Releases energy after the metabolism of carbohydrates, fats, and sugars.

Food sources:

  • Tomatoes
  • Mushrooms
  • Cauliflower
  • Whole grains
  • Milk, Eggs
  • Fish
  • Nuts and seeds

Vitamin B6:

Functions:

  • Helps to produce antibodies which are needed to fight against diseases.
  • Helps in the production of red blood cells.
  • Helps to improve the functions of the nervous system.
  • Helps to keep the brain healthy.
  • It is important for brain development in the foetus during pregnancy.

Food sources:

  • Banana, pineapples
  • Sunflower seeds
  • Cooked lean meat
  • Tuna
  • Garlic
  • Sesame seeds

Vitamin B7:

Functions:

  • Maintains blood glucose levels and lowers cholesterol levels in the body.
  • Supports the function of the nervous system with the help of neurotransmitters also, fight against other neurodegenerative disorders.
  • Helps in the production of red blood cells.
  • Helps in the strengthening of nails and hair.

Food sources:

  • Fruits like watermelon, strawberries, banana, raspberries, grapefruit
  • Sweet potato, carrot, cabbage, spinach
  • Sunflower seeds, peanuts, walnuts, oats, almonds
  • Eggs, cheese, milk.

Vitamin B9:

Functions:

  • Helps in the regeneration of cells and involves in the production of genetic materials.
  • Vitamin B9 along with the vitamin B1 and B12 helps in the production of red blood cells in the body.
  • The right amount of vitamin B9 during pregnancy helps to prevent brain-related defects in the baby.
  • It helps in the development of the spine and spinal cord in the foetus.

Food sources:

  • Dark green vegetables
  • Citrus fruits
  • Lentils
  • Chickpeas, kidney beans
  • Yeast
  • Beans and legumes
  • Whole grains

Vitamin B12:

Functions:

  • Maintain healthy red blood cells and nerve cells.
  • Helps to sharpen memory and other neurological functions. Deficiency of vitamin b12 can lead to impairment in brain function.
  • Prevents mental decline, Alzheimer’s disease, brain shrinkage, dementia, and other types of mental disorders.
  • Helps to preserve the myelin sheath around neurons for synthesizing neurotransmitters.

Food sources:

  • Milk and dairy products
  • Crab, clams, Salmon
  • Eggs
  • Almonds
  • Soy products
  • Beef liver, beef, meat
  • Fortified cereals

B vitamins are water-soluble vitamins, which are not stored in our body. You can able to meet the b vitamins through the foods listed above for the development of the brain. Never take any subtypes of B vitamins on your own. If you are deficient in B vitamins, you may experience symptoms like digestive issues, infections, skin irritability, etc. Also, if you are a pregnant woman, vegetarian, vegan diet follower, aged individual, or have a compromised immune system you are more likely to develop a vitamin B deficiency. In such cases you may visit your doctor and discuss the symptoms if you have any before taking any supplements as taking it without diagnosing can result in nerve damage and can interfere with your regular medicines if you are taking any. After a thorough check-up, your doctor may add supplements to your routine to raise your vitamin B intake. Buy OTC medicine online from any trusted online drugstore in India and avail amazing discounts on every order you place.

 

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