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Do you want to improve how you feel ,think and are? Vitamins can help. This is especially the case for the vitamins we don’t get enough of. Here are a list of vitamins to increase your intake of to boost cognitive powers.
• Folic Acid (Vitamin B9, Folate)
Boosting your intake of Folic Acid may decrease your risk of depression. The vitamin is particularly important for those who are pregnant, but all humans need folate for new cell growth. It is essential for healthy skin, hair, eyes, and nails. It is also vital for red blood cell production and liver health.
Vitamin B9 is found in leafy green vegetables (eg. kale and spinach), nuts, beans, whole grains, and fruits.
• Vitamin D
Data shows that depression rates are higher in individuals who are deficient in Vitamin D than in those without the vitamin deficiency. Low Vitamin D levels are also thought to be linked to SAS (Seasonal Affective Disorder), which causes episodes of depression during the darker months. The fall is when SAS symptoms typically begin and they rarely subside until the spring.
Vitamin D aids in the absorption of calcium, which is needed for strong bones and teeth, and a healthy immune system. Heart disease and heightened risk of a heart attack have both been associated with Vitamin D deficiency.
A lot of foods in today's supply chain do not naturally contain Vitamin D, however, there many packaged food products are fortified with Vitamin D. Foods that are naturally high in Vitamin D include fatty fish, such as tuna and salmon. Breakfast cereals, orange juice, and milk often have added Vitamin D.
The human body can naturally manufacture Vitamin D when the skin is exposed to UV rays from the sun. In some countries, just five minutes of sun exposure biweekly can produce sufficient Vitamin D. People with lighter skin require less sun exposure than individuals with darker skin to produce the same amount of the vitamin. Remember that spending too much time in the sun without any sunscreen can cause skin damage and increase your risk of skin cancer. During the winter months, Vitamin D supplements can be useful.
• Omega-3 Fatty Acids
Many studies have indicated that Omega-3 Fatty Acids might be useful for the treatment of depression, as they appear to have mood-stabilizing properties. Omega-3 Fatty Acids might also improve the effectiveness of pharmaceutical antidepressant medications and help young sufferers of ADHD according to this site.
It is thought that Omega-3 Fatty Acids have anti-inflammatory properties and can thus reduce some of the symptoms of asthma and arthritis. There is also some evidence to suggest they can reduce the risk of various types of cancer.
Rich sources of Omega-3 Fatty Acids include any oily fish: trout, sardines, mackerel, salmon, anchovies, etc. The AHA (American Heart Associated) recommends eating a portion of oily fish at least two times a week. Omega-3 Fatty Acids are also found in flaxseeds, walnuts, fresh basil, dark green leafy vegetables, and olive oil.
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