Vitamins Your Brain Needs

Eating healthy and nutritious diet is important for good health. Such food protects the body from diseases. The brain is the organ that makes other organs to function properly. Therefore it is essential to take the diet that is needed for the brain as well.

There are 13 vitamins, which are not only necessary for the growing body, but also for good memory, concentration, alertness and focus. Let us see what are those vitamins.

Vitamin B: B vitamins play a significant role in optimal function of the brain. These vitamins are helpful in preserving the memory. They activate mental functioning, for healthy metabolism, nerve functioning, to support immune system, neurotransmitter system, to reduce depression, brain shrinkage etc.

Vitamin B5: Vitamin B5 is needed for the cells not only for the body cells but also for the brain cells to develop. This is the vitamin which helps the brain to perform the tasks, it can improve the brain metabolism, this vitamin will support the brain tissues to develop, supports brain neurotransmitter system, to build and develop cells, supports nervous system.

Food Sources: Whole grains, broccoli, eggs, liver, bran, cheese, fish, avocados, mushrooms etc.

Vitamin B6: Vitamin B6 can influence brain functioning and development, it can improve the nervous functioning system, it is beneficial to treat patients with depression.

Food Sources: Fortified cereals, fish, salmon, nuts, spinach, banana, beef liver, potatoes, tuna etc.

Vitamin B9: Vitamin B9 improves the neural tube functions which influence the brain and spine in infants, improves memory, enhances cell formation and growth, improves metabolic processes.

Food Sources: Liver, dried herbs, spinach, collards, beans, peanuts, asparagus, beans, macaroni, milk, eggs, broccoli, Brussels sprouts etc.

Vitamin B12: Vitamin B12 influences the brain neurotransmitters, improves memory, reduces the brain shrinkage.

Food Sources: Dark leafy vegetables, liver, caviar, octopus, cheese, fish, lamb, eggs, clams, chicken, milk, yogurt etc.

Vitamin C: Vitamin C works like an antioxidant that helps to fight against free radicals. Free radicals are those which can damage or destroy the brain cells, which leads to loss of memory, may also cause dementia. It also plays a crucial role in fetal brain development. So women need a sufficient amount of vitamin C in their pregnancy.

Food Sources: Guavas, kiwi fruits, green leafy vegetables, oranges, strawberries, bell peppers, papaya, pine apple, kale etc.

Vitamin D: Vitamin D aids in neurotransmitter process, improves the levels of mental performance, improves brain functioning, improves cell growth, it is also helpful for the women during pregnancy as it will improve the brain functioning in fetus, improve the immune system, helpful for mental development.

Food Sources: Fish like salmon, sardine, tuna; beef liver, yogurt, milk, cheese, margarine, cod liver oil, fish oil etc.

Vitamin E: Vitamin E is an antioxidant which helps fight the harmful effects of free radicals and thus protects the body from the damage caused by the free radicals and thus helps to improve memory, brain development, reduces the risk of dementia, improves cognitive function.

Food Sources: Almonds, pea nuts, pine nuts, sunflower seeds, corn, wheat germ oil, sunflower oil, spinach, broccoli, kiwifruit, mango, tomato etc.

Symptoms Due to Vitamin-B9 Deficiency

This deficiency occurs very rare, but when it occurs the problems cause by it are severe. The most common problem associate with these deficiency are related to pregnancy and fetal development. It comes in two forms, folate which is naturally occurs and folic acid which is man made. Some individuals are also closely associated with The deficiency is also associated with cardiac diseases, cancer, and strokes.

Causes for Vitamin- B9 Deficiency:
It causes due to poor intake of nutrition and alcoholics. These deficiency may cause, mouth ulcer, peptic ulcer, poor growth, gray hair, swollen tongue (glossitis), diarrhea and also lead to certain types of anemia

Symptoms for Vitamin- B9 Deficiency:
Symptoms of the deficiency of this vitamin are irritability, fatigue, nausea, weaknesses, headache, cracks at the corners of the mouth, sore and inflamed tongue, loss of apatite, loss of memory, mood changes, diarrhea, acne, skin cracking, paranoia, depression, restricted growth of nerves and brain, and some gastrointestinal problems.

Health Issues for Vitamin- B9 Deficiency:
Health issues due to  vitamin B9 deficiency includes cancer, anemia, disorders related to stress.

Sources for Vitamin- B9
The food sources which contains vitamin B9 (Folacin) are, fortified food like enriched bread, flours, cereals, cornmeal, pastas, rice and some other grain products. It also occurs naturally in dark green leafy vegetables, dried beans and peas, citrus fruits and its juices.

What are the Symptoms of Deficiency of Vitamin B9?

B-complex are water-soluble vitamins. They dissolve easily in water and are carried through bloodstream and excreted through urine. So, it is necessary that it should be added in your diet for proper functioning of the body. Vitamin B9 is one of the member of the B-complex or B vitamins.

Vitamin B9 or folate( naturally occurred) or folic acid(man-made) functions as a co enzyme during the synthesis of genetic material called DNA. It is also a vital component for cellular division, and the normal growth, development, function, and reproduction of all cells. It plays a vital role in all processes that cell division depends on.

People get deficiency, if they do not eat enough food which contains Vitamin B9 or Foliate. Sometimes symptoms are seen and sometimes symptoms do not occur even if they are deficient in this vitamin.

The deficiency symptoms include diarrhea, gray hair, mouth ulcers, peptic ulcer, poor growth, anemia, mood disorders, depression due to lower levels of neurotransmitters, weakness, fatigue, problems breathing, anorexia, weight loss, headaches, and palpitations, glossitis, gastrointestinal disorders, serious skin disorders, loss of hair, impaired circulation, a greyish brown skin pigmentation, and swollen tongue may occur.

Pregnant women who are deficient in this vitamin are at greater risk of giving birth to infants who have a low birth weight, are premature, and/or babies who suffer from neural tube defects( NTD) such as cleft palate, spina bifida, or even brain damage. NTD impacts almost more than 4000 pregnancies in the United States every year. According to the Center for Disease Control and the United States Public Health Service, daily intake of 400 micrograms of Folic acid could possibly prevention of 70% of birth defects.

So, include this vitamin B9 or folate or folic acid in your daily diet in order to get rid of the defects and deficiencies caused by this vitamin.

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Know How to Protect Your Skin with Regular Vitamins

Vitamins are important for human health. They are essential for both, internal and external health. Vitamins protect the human body against dangerous effect of bacteria, fungi and other microbes. Attractive skin appearance is possible to get by using various vitamins and nutrition. People are using various vitamin creams where applying on body for attractive skin.

Vitamin C and E are essential for attractive skin. Vitamin C protects individual skin against sun exposure and it is important in reducing the risk of skin cancer. It's also important in promoting the collagen to maintain youthful appearance. Similarly vitamin E also protects the human skin against dangerous ultraviolet rays and prevent cell damage. This is effective in making the skin soft.

Vitamin A is important for producing and maintaining skin cells and it is effective in reducing the wrinkles. Of the Vitamin B group, biotin and niacin are important ones. Biotin lack in body causes hair loss and itching in the skin and niacin is important in retaining the skin moisture and it prevents the skin from getting dry. Vitamin K is also helpful for healthy skin; it is helpful where reducing the red puffy under the eyes.

Vitamin A, B, C, E and K are important for smooth and shiny skin. These are available in our regular taking foods. People are using these vitamin creams for getting skin shining.