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HOW TO IMPROVE MENTAL PERFORMANCE

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It is amazing how our body and mind health is influenced by the types of food that we eat. Did you know that you can enhance the performance of your mind by taking vitamin supplements? From helping enhance your alertness at work or at school, enhance your memory and your ability to think fast and solve problems, there are so many benefits to enjoy from a vitamin that is aimed at enhancing the function of your brain. Hopefully, taking the vitamins that we will discuss below will help make you more productive at what you do.

Some of the vitamins help improve the mood, prevent stress and depression while others help enhance the cognitive activity of the brain.

Find out what vitamins can enhance the release of the happiness hormones. When you have peace of mind, you can be more productive at work than when you are depressed. While you can take foods rich in vitamins, in general you need to take supplements to meet the recommended daily intake.

VITAMIN D

The lower your vitamin D level is, the lower your mental performance will be. It has been ascertained that people with lower vitamin D in their body have a lower ability to process information. This is no coincidence, but the truth is that vitamin D protects neurons and regulates enzymes in the brain and the cerebrospinal fluid. These neurons are responsible for the synthesis of neurotransmitters and the growth of the nerves.

  • An imbalance of norepinephrine and dopamine receptors, which may be caused by the deficiency of vitamin D will cause the symptoms of depression. Thus people who take foods that are rich in Vitamin D, or who supplement their vitamin D intake with multivitamin supplements are less likely to exhibit the symptoms of depression.
  • Vitamin D also plays a role in the regulation of glucocortoid – the stress hormone. When there is an imbalance of this hormone, that is, there is too little or too much of it, there are likely to be mental disorders.
  • Vitamin D has a very important enzyme that helps in the generation of the catecholamine neurotransmitters like adrenaline, noradrenaline and dopamine whose imbalances have been linked to serious conditions like bipolar disorder, depression and schizophrenia.

Sources of vitamin D include the sunlight, catfish, salmon, mushrooms, egg and beef liver. Note that to meet the recommended dietary intake, vitamin D may have to be supplemented.

VITAMIN B

The B Vitamins have been found to play an essential role in the enhancement of the mind in aging. They protect against the loss of the memory and brain diseases. They also give protection to the neurons and have been found to be very important for people who become stressed easily.

  • Thiamine/Vitamin B1 intake is vital for the brain as it enhances reactions that influence the metabolization of carbohydrates, amino acids and fats. If it is not taken in adequate quantities, it will lead to beriberi where the cerebral form of the same condition could lead to the death of the neuronal cells.
  • The deficiency of Vitamin B12 is associated with neurological problems in the elderly. This is swiftly accompanied by conditions like dementia and mood swings.
  • Did you know that you can stir up your serotonin with Vitamin B6? Serotonin is one of the major alertness and mood hormones. If it is enhanced, you will be more alert at work and in school, thus making you more productive and happier. You can get vitamin B6 from foods like mustard greens, turnip greens, bell peppers and kale.
  • Folic acid, also called Vitamin B9 is very important for the brain. It enhances mental alertness, memory and focus. This vitamin is very important for lowering the blood levels of homocysteine, an amino acid that causes damage to the brain cells. You can get Vitamin B9 from spinach, broccoli and other green leafy vegetables.

VITAMIN C

Vitamin C is very important for the brain as it leads to the reduction of metal ions in the brain. In addition, it is needed for the enzymatic reaction that helps in generation of norepinephrine which is processed from dopamine. Apart from that function, Vitamin C also plays other anti-oxidant roles in the brain, and perhaps that explains why it is found abundantly in the central nervous system and the brain neurons have especially high levels of the same. Lack of vitamin C also causes scurvy which can cause loss of teeth and even death if not treated in good time. Sources of vitamin C include oranges, guavas, red pepper, chilli pepper and so on, but lack of the same can be supplemented.

VITAMIN E

Lack of Vitamin E in the body will lead to oxidative stress, which in turn leads to the damage and even death of the brain cells. This leads to a condition that is known as atrophy that is actually an early warning symptom that someone is headed to dementia.

Like Vitamin C, E is an antioxidant vitamin and it helps neutralise the free radicals that lead to cell damage not only in the body but in the brain as well. More studies show that cell damage in the brain accelerates in people who have Alzheimer’s disease. It has been demonstrated that Vitamin E intake and supplementation can slow memory decline that is associated with aging. People who consume the recommended intake of vitamin E are 36% less likely to suffer from mental decline.

You can get Vitamin E from collard greens, sunflower oil, kiwifruit, avocados, papayas, broccoli and many more. 

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