While physical growth in children is easily measured, the development of mental capacity and brainpower is not. This makes it crucial to consciously nourish the brain with essential nutrients that fuel its growth and function. In a recent YouTube video, Dr. Hansa Yogendra highlighted four specific vitamins that are vital for improving brain function and potentially enhancing IQ levels. She detailed the food sources rich in these nutrients and shared a powerful yet simple multivitamin drink recipe to incorporate them into your daily diet.
The Four Smart Vitamins for a Sharper Mind
Dr. Yogendra's insights focus on a quartet of vitamins that play a pivotal role in cognitive health, from supporting nerve function to protecting memory as we age.
1. The B Vitamin Complex
The first group is the B vitamins, collectively excellent for brain health. They are known to improve energy levels, alertness, and overall cognitive function. Vitamin B6 aids in neurotransmission, while B9 (folate) is renowned for supporting brain function and psychological health. Vitamins B3, B9, and B12 are essential for the healthy development and maintenance of the brain and nervous system.
You can find these vitamins abundantly in foods like:
- Dark leafy greens (spinach, kale)
- Bananas and avocados
- Potatoes, whole grains, beans, and lentils
- Dairy products
2. Vitamin C: The Cognitive Protector
The second vital nutrient for IQ enhancement is Vitamin C. This essential vitamin, packed with health benefits, is found in citrus fruits and other produce. Dr. Yogendra cited research showing that participants who consumed a glass of orange juice daily for six months scored significantly better on IQ tests than those who did not. She also emphasized that vitamin C helps protect memory and thinking abilities in aging individuals.
Top sources include:
- Oranges, lemons, kiwi, papaya
- Strawberries, bell peppers
- Amla (Indian gooseberry)
3. Vitamin D: For Nerves and Mood
Often highlighted for physical health, Vitamin D is equally critical for mental well-being. It supports healthy nerve function, can improve IQ levels, and helps maintain a positive mood. A deficiency in vitamin D is linked to learning disabilities in children, lower IQ, and poor comprehension. It may also contribute to depression and impact bone health. Dr. Yogendra suggests getting at least half an hour of morning or evening sunlight and consuming foods like spinach, okra, and soybeans.
4. Vitamin E: The Brain's Antioxidant Shield
The fourth key vitamin is Vitamin E, which supports brain growth and cell development. As a fat-soluble antioxidant, it can cross the blood-brain barrier to reduce oxidative stress on the brain. This vitamin is also known to safeguard the mind and memory during the aging process.
Include these in your diet:
- Nuts (peanuts, almonds)
- Sunflower seeds
- Vegetable oils
- Spinach and pumpkin
The Super Easy Multivitamin Drink Recipe
To conveniently harness the power of these four vitamins, Dr. Hansa Yogendra recommends a nutritious smoothie. This drink can be consumed for breakfast or early in the morning to replenish your vitamin supply.
Ingredients:
- 1 cup papaya
- 1 cup pomegranate seeds
- 1 spoon lemon juice
- Cow's milk (or soy milk)
- Sunflower seed powder for topping
Method: Blend the papaya, pomegranate seeds, lemon juice, and milk together until smooth. Pour into a glass, sprinkle sunflower seed powder on top, and drink it fresh. According to Dr. Yogendra, one can have this drink daily, on a full or empty stomach.
How it works: Lemon and papaya provide essential Vitamin C. Cow's milk (or soy milk) and sunflower seeds are sources of Vitamin D. The recipe incorporates elements rich in the other vital vitamins as well, making it a potent, brain-boosting concoction.
Disclaimer: The information in this article is for general knowledge purposes only and is not a substitute for professional medical advice. Always consult your doctor before making any significant changes to your diet or health routine.
