Various studies show that good nutrition and adequate nutrient intake can protect our brain from disease, improve our memory and optimize our concentration.
Vitamin B1
The nervous system and brain function consume a large amount of energy. Vitamin B1 (or thiamine) is necessary for the formation of an enzyme that allows the assimilation of carbohydrates, which are themselves the only energy suppliers to the cells of the nervous system (2). The first consequence of vitamin B1 deficiency is a loss of energy in the cells, which then start to dysfunction.
It is also indicated for the prevention and treatment of a severe neurological disorder: Wernicke's encephalopathy. It protects vision, memory, and coordination of movements.
Vitamins B9 and B12
These two vitamins work in tandem.
Folic acid is a synthetic form of vitamin B9, and its natural form is called folate.
Folates have an important role in the fight against depression (3). Vitamin B12 regulates the rate of electrical signal conduction in the brain by maintaining the myelin sheaths that protect the nerves of the nervous system.
Vitamin B9 increases the level of red blood cells in the blood, boosts brain oxygenation and eliminates carbon dioxide even faster ! The Quatrefolic® vitamin B9 of our Multi is highly bioavailable and is one of the most active forms.
Omega-3
DHA, a fatty acid from the Omega-3 family (around here if you want to know more), promotes memory, improves reaction time, and represents a potential treatment for Alzheimer's prevention (4). It increases blood flow to specific areas of the brain, including those that control memory and learning (5).
The minerals
We must not leave out the minerals ! Iodine plays a role in cognitive abilities: this micro-nutrient regulates the growth and development of most organs, especially the brain. Selenium has antioxidant properties, it eliminates free radicals to preserve the brain's abilities.
What foods should I absolutely avoid ?
As you can see, brain health is on the plate. Do you know which food contains no vitamins ? The sugar !
Excessive sugar consumption is very harmful to brain function : it affects memory and our ability to learn (6).
Trans fatty acids, present in processed processed industrial food, are also harmful to brain function: they are incorporated into the membranes of neurons that disrupt their performance, resulting in decreased reactivity and memory.
In conclusion
You now know the main elements of how to pamper your brain. The vitamin and mineral combo is the best combination to boost and protect it. Feel free to eat red fruits, filled with antioxidants, fish for omegas and iodine, fruits for vitamin A, cereals for vitamin B1, avocados and eggs for vitamin B12 !
You can also do a cure of our Multi, which contains all the vitamins mentioned above and even more.
(1) Vitamine D et neurologie, E. Thouvenot, W. Camu, Hôpital Carémeau, service de neurologie, place du Pr-Debré, 30029 Nîmes cedex 9, France
(2) Thiamin deficiency and brain disorders, Butterworth, R. (2003). Nutrition Research Reviews, 16(2), 277-284. doi:10.1079/NRR200367
(3) Nutrition and Depression: The Role of Folate Alpert, J. E. and Fava, M. (1997), Nutrition Reviews, 55: 145-149.
(4) DHA supplementation improved both memory and reaction time in healthy young adults: a randomized controlled trial, W. Stonehouse, C. A Conlon, J. Podd, S. R Hill, A. M Minihane, C. Haskell, D. Kennedy; , The American Journal of Clinical Nutrition, Volume 97, Issue 5, 1 May 2013, Pages 1134–1143
(5) Quantitative Erythrocyte Omega-3 EPA Plus DHA Levels are Related to Higher Regional Cerebral Blood Flow on Brain SPECT, Amen, Daniel G.a; * | Harris, William S.b | Kidd, Parris M.a | Meysami, Somayehc | Raji, Cyrus A.d, , Amen Clinics Inc., Costa Mesa, CA, USA
(6) M.J. Diet-Induced Cognitive Deficits: The Role of Fat and Sugar, Potential Mechanisms and Nutritional Interventions. Nutrients 2015, 7, 6719-6738 –Beilharz, J.E.; Maniam, J.; Morris
