A Harvard nutritionist shares the No. 1 vitamin that keeps her brain ‘young and healthy’—and foods she eats ‘every day’

A Harvard nutritionist shares the No. 1 vitamin that keeps her brain ‘young and healthy’—and foods she eats ‘every day’
Depression, dementia and mental impairment are often associated with a deficiency of B vitamins, a study from the Wayne State University School of Medicine found.
The best Vitamin B foods for the brain
I’m a “food-first” person, so I always encourage people to incorporate foods containing these vitamins into their meals. However, our diets are not perfect, so there may be instances where supplements may help. If that’s the case my simple advice is to “test, not guess” — and consult with your doctor first.
The good news is that B vitamins are among the easiest to work into your diet because foods that are rich in one B vitamin often contain many, if not all, of the B vitamins when consumed as whole foods.
Here are six vitamin B-rich foods I eat every day:
1. One egg
It contains a third of the recommended daily value of vitamin B7, while also containing small amounts of many of the other B vitamins.
2. Yogurt
It’s high in both vitamin B2 and vitamin B12, as well as in natural probiotics, which support both gut health and mental health. I like plain Greek yogurt for the added protein.
3. Legumes
Such as black beans, chickpeas, edamame and lentils all help to boost your mood and brain health. They are an excellent source of vitamin B9, and include small amounts of vitamin B1, vitamin B2, vitamin B3, vitamin B5 and vitamin B6.
4. Salmon
Naturally rich in all of the B vitamins, especially vitamin B2, vitamin B3, vitamin B6 and vitamin B12. Be mindful of the source of your seafood, and remember that frozen or canned salmon is a budget-friendly option, too.
5. Sunflower seeds
One of the best plant sources of vitamin B5. You can get 20% of the recommended daily value of this vitamin from just one ounce of seeds!
6. Leafy greens
Such as spinach, Swiss chard and cabbage are a great source of vitamin B9. This is the first food I suggest to patients who want to boost low mood. Click here to find out more about how to cook spinach.
Source
https://www.cnbc.com/2022/08/05/harvard-nutritionist-the-vitamin-that-keeps-her-brain-young-and-healthy-and-foods-she-eats-every-day.html?__source=iosappshare|com.apple.UIKit.activity.Mail