Vitamin B12 And Vitamin B6 are helping brain

Vitamin B12 and Vitamin B6 that helping brain

I.Vitamin B12

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Vitamin B12, also known as cobalamin, works with folic acid to produce healthy red blood cells. Vitamin B12 also keeps your central nervous system healthy.The only natural sources of Vitamin B12 are animal products. 

Nutritionists categorize vitamins by the materials that a vitamin will dissolve in. There are two categories: water-soluble and fat-soluble vitamins. Water-soluble vitamins, which include the B-complex group and vitamin C, travel through the bloodstream. Whatever water-soluble vitamins are not used by the body are eliminated in urine, which means you need a continuous supply of them in your food. Vitamin B12 is a water-soluble vitamin. 

How Much B12 Is Enough? 

Both adult men and women need 2.0 micro-grams of vitamin B12 each day. 

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Sources of Vitamin B12

• Meat  
• Milk products  
• Eggs
• Cheese
• Chicken
• Fish 

Can You Have Too Much or Too Little?

  B12 deficiency can cause a type of anemia marked by fewer but larger red blood cells that's called pernicious anemia. It can also cause walking and balance problems, sore tongue, weakness, confusion and, in advanced cases, dementia. Vegetarians who eliminate all animal sources from their diet (also known as vegans) may benefit from taking a vitamin B12 supplement.  

If you are pregnant or breastfeeding, do not take vitamin B12 in doses greater than the RDA for pregnant (2.6 micro-grams/day) or breastfeeding women (2.8 micrograms/day).  

Some people who have problems with absorption or have had bowel surgery may need injections of Vitamins B12 to prevent deficiency because their bodies can't absorb oral supplements properly. Pe ople over age 50 may also need B12 supplements because the aging process diminishes the bodyʼs ability to absorb vitamin B12 from natural food sources. 

Vitamin Storage  

If you want to get the most vitamins possible from your food, refrigerate fresh produce, and keep milk and grains away from strong light. Vitamins are easily destroyed and washed out during food preparation and storage. If you take vitamin supplements, store them at room temperature in a dry place that's free of moisture.

 II.Vitamin B6

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Vitamin B6, also known as pyridoxine, helps brain function and helps the body convert protein to energy. Some research has shown that vitamin B6 works with folic acid and B12 to reduce levels of homocysteine (an amino acid) in the blood. Elevated homocysteine levels can increase a person's risk of heart attack. 

Nutritionists categorize vitamins by the materials that a vitamin will dissolve in. There are two categories: water-soluble and fat-soluble vitamins. Water-soluble vitamins, which include the B-complex group and vitamin C, travel through the bloodstream. Whatever water-soluble vitamins are not used by the body are eliminated in urine, which means you need a continuous supply of them in your food. Vitamin B6 is a water-soluble vitamin. 



How Much Vitamin B6 Is Enough? 

Women need 1.6 milligrams of B6 every day, and men need 2 milligrams.  

Sources of Vitamin B6

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• Poultry
• Pork
• Fish
• Eggs 
• Soybeans
• Oats
• Whole grains 
• Bananas 
• Nuts and Seeds

Can You Have Too Much or Too Little?

Taking regular high doses of vitamin B6 over 250 milligrams per day may cause nerve damage. In addition pregnant and breastfeeding mothers should not take more than the recommended daily amount of vitamin B6 because too much pyridoxine can cause harm to the developing fetus or infant. 

Vitamin Storage

If you want to get the most vitamins possible from your food, refrigerate fresh produce and keep milk and grains away from strong light. Vitamins are easily destroyed and washed out during food preparation and storage. If you take vitamin supplements, store them at room temperature in a dry place thatʼs free of moisture.

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