Best sources of b vitamins Food for the mind

Best sources of b vitamins Food for the mind - Surfing the net I have met on several occasions with articles or infographics that talk about food for the mind. So I decided to investigate a little more about this topic, to know what they have in common the different foods on which is said to have this property.

Including whole grains, coffee, colas (sugar), eggs, cocoa, dark chocolate, nuts such as almonds or walnuts, turkey, fish rich in omega-3 are.

You see not all foods on this list are equally healthy, see colas, which have to be sugar because it can produce the opposite effect.

In short, I except for coffee or tea, which also bring vitality by its caffeine content, the common denominator of other foods is in its tryptophan content and / or phenylalanine. Both are essential amino acids necessary to make serotonin, known as happiness hormone.

But vitamin B is very useful to combat stress and low moods. And fatigue. Remember the article I wrote about the usual exhaustion? Tiredness, fatigue, occurs often due to nutritional deficiencies. It is the tiredness itself which often makes us feel that we are low mood.

The group of vitamins B

Vitamin B is water soluble, ie removable by urine in the case of taking it in excess. This vitamin, like the others, can be lost in baking. Next week I will publish an article on the conservation of vitamins.

Although initially it was thought that there was only one vitamin B, it was found that several B vitamins that perform similar functions:

Vitamin B1 or thiamine: its lack causes fatigue, irritability, depression, memory disorders, muscle weakness or lack of appetite.
Vitamin B2 or riboflavin: its lack is related to skin problems (acne, seborrheic dematitis ...), hair (more fragile and weak) or vision. It is the only of the whole group that is not related to fatigue.
Vitamin B3 or niacin, also called vitamin PP: necessary to combat fatigue, insomnia, depression and skin lesions such as lucitis (dermatitis caused by light).
Vitamin B5 or pantothenic acid: its deficit is manifested in fatigue, digestive disorders such as nausea or vomiting, character disorders, headaches and hair loss.
Vitamin B6 or pyridoxine: its lack generates fatigue, irritability, depression, dizziness, nausea or even desire for sweets.
Vitamin B8, also known as vitamin H or biotin: important to combat fatigue, depression, insomnia, poor appetite, nausea; also it acts to improve oily skin and prevent hair loss.
Vitamin B9, folic acid famous: its deficiency causes fatigue, memory disorders, insomnia, depression or mental confusion in the elderly. It is very important consumption in pregnant women to prevent anomalies in the central nervous system of the fetus.
Cobalamin or Vitamin B12: needed to combat fatigue, irritability, depression, anemia, sleep disorders, memory disorders or lack of appetite.

The importance of B vitamins for mood

In short, the contribution of B vitamins has many beneficial health effects and lack of majority can cause fatigue, irritability or depression, which affects your mood. But it is also important to protect the health of skin and hair and to prevent some digestive disorders.

Several of the articles of Paloma have talked about different foods of the above, and if you look, the importance of vitamin B and its beneficial effects on health were collected there:

➡ The health benefits of eating nuts
➡ What are the healthiest meats?
➡ The multiple benefits of whole grains for health

Brewer's yeast is the food that most B vitamins have. However, the important thing is to have a varied diet to get the maximum benefit of all foods we consume.

In this blog we want to inform you about nutrition, food properties and related topics ... so you know choose foods that take and have good nutrition to feed your welfare. I am confident that we are meeting this goal and encourage you to tell us what issues are that interest you to treat them well.

Did you know that vitamin B was so necessary to the mood and fight fatigue?