"Unlocking the Power of B Vitamins: Boost Your Brain Health and Function"
- mp50081
- Apr 15, 2024
- 5 min read
What are B Vitamins?
B vitamins are a class of water-soluble vitamins. They help maintain good health and also well being.
Along with being the building blocks for a healthy body. They also have a direct impact on your energy levels, cell metabolism and also brain health.
B vitamins play a vital role in producing brain chemicals such as serotonin as well as dopamine. These affect your mood as well as other brain functions.
Low levels of B vitamins have been linked to anxiety and depression. Also low levels of B vitamins are linked to the worsening of bipolar symptoms.
Have you ever wondered if B Vitamins can be used for a better mind?
Let’s first explore the different kinds of B vitamins!
B Vitamins Include:
B1 (Thiamine): Helps your body create energy from carbohydrates. The main role of carbohydrates is to provide energy for your body, especially your brain and nervous system.
B2 (Riboflavin): Helps your body breakdown carbohydrates, protein and fats to produce energy.
B3 (Niacin): A B vitamin made and used by your body to turn food into energy. It helps keep your nervous system, digestive system and your skin healthy.
B5 (Pantothenic Acid): Very important for making blood cells and helps convert your food into energy.
B6 (Pyridone): Helps your body make energy from food and form red blood cells that help deliver oxygen throughout your body. B6 also regulates the hormones dopamine and serotonin.
B7 (Biotin): Your body needs Biotin to convert certain nutrients into energy. It’s also important for your hair, skin and nails.
B9 (Folate): Helps form your DNA, which is important for every cell (Including Brain Cells) in your body.
B12 (Cobalamin): Helps your body make energy from food just like B6. It keeps your body’s nerve and red blood cells healthy, and helps make DNA for all cells.
Where Do You Get B Vitamins?
B Vitamins are obtained by eating nutrient-rich foods. For example many of these B vitamin superfoods lead to a better mind.
These Include:
Avocados:
Long before avocados were well known as a stereotypical millennial stable they’ve been regarded as a superfood. For example one whole avocado is packed with B vitamins such as folate.
Avocados are high in folate as well as potassium. They also have “good fat” that not only lowers cholesterol but also helps with brain health.
The good fat found in avocados helps nerve cells talk to each other better. As a result they become more sensitive to serotonin, which is a brain chemical that boosts good mood.
Plain Low Fat Yogurt:
The amount of nutritional value varies from brand to brand. They tend to be rich in vitamin B12 as well as riboflavin.
Eating yogurt everyday boosts many aspects of your health. It not only lowers heart disease risk, but also helps to manage weight as well as improve brain health.
Certain brands of yogurt have probiotics in them. When you eat them everyday your brain health gets better. As a result it leads to improved anxiety and depression.
Salmon:
Salmon is a cold water as well as low mercury fish that’s high in omega 3’s. It’s also high in other nutrients including B vitamins.
The vitamin B12 in salmon helps your blood and nerve cells. The Omega 3’s help give more oxygen to your brain. As a result it leads to better memory as well as mood.
Chicken:
Chicken and also turkey are loaded with B vitamins for a better mind. One is niacin which helps with skin, digestion as well as brain health.
Finally there’s pyridoxine which can help treat anemia and also promote brain health.
Eggs:
One chicken egg has 33% of the recommended daily intake of the B vitamin biotin.
Biotin or vitamin B7 affects overall level of inflammation. A lack of biotin leads to problems with brain fog.
Chickpeas:
Chickpeas are a great source of B vitamins, especially B6 and folate as well as fiber.
Eating chickpeas daily help with digestion as well as weight loss. They also relax blood vessels and feed more blood to your brain.
Tofu:
Tofu is a super food that’s also called bean curd. It’s a good source of protein, iron, fiber as well as vitamin B1.
It not only keeps your colon happy, it also helps your memory and brain health.
Dark Green Vegetables:
Vegetables such as spinach, romaine lettuce and kale contain large amounts of folate.
Eating dark green vegetables daily is great for brain health. Seniors who ate vegetables such as spinach and kale daily had a slower rate of cognitive decline.
Folate may play a role in managing bipolar disorder. There’s evidence that lack of folate is linked to anxiety and depression. Eating vegetables such as kale helps balance out symptoms during mood episodes.
What Is Vitamin B Complex?
A lot of people have a hard time absorbing B vitamins. As a result they can’t get them from diet alone.
Did you know that some kinds of vegetables lose their nutritional content when you cook them? For example it’s better to eat kale raw.
Some people have cut meat out of their diets. As a result they’re losing a big source of vitamin B12. It’s suggested that they look into taking a Vitamin B-Complex.
Vitamin B-Complex is a supplement that includes all eight B vitamins in one pill.
It boosts brain health by providing optimal psychological as well as neurological benefits. As a result it significantly benefits mood along with reducing stress.
Despite the added benefits of a vitamin B supplement there are health risks as the dosage goes up, so talk to your doctor first before taking it.
Bipolar Disorder And B Vitamins
Bipolar Disorder is marked by mood swings. These range from depressive low moods to manic/hypomanic highs.
Symptoms include mood swings, depression, anxiety, fatigue, moodiness, inability to focus as well as appetite changes.
The exact cause is unknown. A mix of genetics, environment as well as altered brain structure and chemistry play a role. An often overlooked factor that plays a role is poor diet.
A poor diet with not enough nutritional content plays a role in bipolar disorder, especially low B vitamins.
B Vitamins Are Important For A Better Mind
Studies have shown that vitamins B1, B6 as well as B12 play a role in decreasing bipolar symptoms. Also they improve the overall health of your brain, which leads to better management of bipolar disorder.
Please talk to your doctor before boosting the amount of B vitamins in your diet.
Do you take any supplements to improve your health?
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