Tiredness is not only a symptom of physical fatigue but can also affect the mind. In some periods, when commitments, tension and stress come hand in hand, we may receive some signals, such as difficulty in concentrating, drowsiness, memory loss.
Let’s see how to take care of the brain not only during periods of mental fatigue but also every day.
Which vitamins are useful for good brain health
Group B vitamins are precious allies for the mind: in fact, they help to recover energy from food and are fundamental for the health of the nervous system.
There are 8 Group B vitamins, and each one is essential for the production of neurotransmitters, increasing energy levels and helping us to cope with periods of high stress and anxiety better.
Not by chance, group B vitamins are often called “happiness vitamins” or “anti-stress vitamins”.
In particular, vitamins B6, B12 and B9 play a crucial role in good brain health. Studies conducted at Oxford University have demonstrated that these three vitamins work synergically to help prevent mental decline. dementia and improve brain functions.
Magnesium also has properties that contribute significantly to reducing tiredness and mental fatigue. But that’s not all: Magnesium contributes to the correct functioning of the nervous system, reducing the risk of disorders linked to the central nervous system and the onset of migraine.
Coenzyme Q10 is essential for brain health, as it charges the energy cells and helps protect them from free radicals, supporting a healthy immune system and helping to cope with stress.
Vitamin-rich foods for a healthy nervous system
As we have already seen group B vitamins, magnesium and coenzyme Q10 are fundamental for a healthy mind, fighting mental fatigue, helping the memory and preventing neurological diseases.
Group B vitamins can be found particularly in liver, egg yolk, brewer’s yeast and green-leaf vegetables, but as they are not accumulated in the body they must be introduced through food in a balanced, healthy diet.
Here are some of the foods that must be included in a diet to ensure the intake of these 3 essential vitamins for brain health:
Vitamin B9: the foods rich in vitamin B9 are:
- Green-leaf vegetables, including lettuce, broccoli, spinach and asparagus
- Liver
- Milk
- Oranges
- Kiwi
- Lemons
Vitamin B6: the foods rich in vitamin B6 are:
- Avocado
- Beef, chicken and pork
- Fish, particularly tuna, salmon and shellfish
- Liver
- Whole wheat cereals, including oat flour, wheat flour and whole grain rice
- Eggs
- Milk
- Cheese
- Potatoes
- Cauliflower
- Green beans
- Chick peas
- Lentils
- Soya beans
- Almonds
Vitamin B12: the foods rich in vitamin B12 are:
- Meat
- Liver
- Mackerel
- Salmon
- Eggs
- Mussels
- Fresh cheese
- Yoghurt
Magnesium: the foods rich in magnesium are:
- Bran
- Dark chocolate
- Nuts, including almonds, cashews, peanuts, hazelnuts and pistachios
- Legumes
- Sweetcorn
- Whole grain rice
- Artichokes
- Parmigiano-Reggiano
- Chicken and turkey
- Courgettes
- Cauliflower and broccoli
- Bananas
- Peppers, carrots and tomatoes
- Plums and oranges
- Apples and pears
Coenzyme Q10: the foods rich in coenzyme Q10 are:
- Oily fish, including tuna, sardines, mackerel and salmon
- Liver
- Whole wheat cereals
- Soy
- Spinach
- Wheat germ
- Nuts
- Vegetable oils
Healthy habits for brain health
In addition to a healthy, balanced diet rich in vitamins, a series of habits and behaviour can help to relieve mental fatigue and maintain brain health.
- Improve sleep quality, sleeping at least 7 hours a night
- Regular physical exercise
- Limit caffeine and drink plenty of water
- Limit alcoholic beverages
- Avoid nicotine
- Set realistic targets at work to avoid the risk of “burnout”
- Make time for relaxing
- Consider therapy if mental fatigue does not depend only on bad habits
Supplements for memory and good brain health
ApportAL® and ApportAL® Vital contain useful active substances for the memory and for relieving the typical feeling of tiredness we have in particularly stressful periods.
This is due to the complete formulation, a single sachet contains not only group B vitamins but also magnesium, coenzyme Q10 and other nutrients that provide energy, including iron and iodine.