常言道：“一天一苹果，医生远离我（An apple a day keeps the doctor away）”。苹果含有丰富的维生素，适当地食用有益于人的身体健康。
哈佛医学院营养精神病学家（nutritional psychiatrist）、脑科专家Uma Naidoo博士在一篇文章中写道，随着年龄的增长，患神经系统疾病的风险会增加，许多患者都向她咨询到底哪种维生素能有效延缓大脑衰老。
Given that the risk of neurological diseases increases as we get older, one question I often get from my patients is: "What is the best vitamin for protecting our aging brains?"
neurological [ˌnʊrəˈlɑdʒɪkl] adj.神经学的
Uma Naidoo博士表示：“每个人体内的微生物组就像指纹一样特殊，所以个性化的饮食搭配才能满足个体的需求。但我认为让我的大脑保持年轻健康的维生素主要是B族维生素。”
"Each of our microbiomes is like a thumbprint, so a truly effective eating plan is personalized to the unique needs of an individual. But the vitamin group I prioritize the most to keep my brain young and healthy are B vitamins."
microbiome [ˌmaɪkrəʊˈbaɪəʊm] n.微生物组
B族维生素对大脑的好处
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.
dementia [dɪˈmɛnʃə] n.痴呆
Vitamin B1, or thiamin, is crucial for the basic function of our cells and the metabolism of nutrients for energy.
Vitamin B3, or niacin, works with more than 400 enzymes to produce materials like cholesterol and fat needed within the body, and to convert energy for all our organ systems. Niacin is also an antioxidant, which helps reduce excess inflammation.
cholesterol [kəˈlɛstərˌoʊl] n.胆固醇 antioxidant [ˌæntiˈɑksɪdənt] n.抗氧化剂 inflammation [ˌɪnfləˈmeɪʃən] n.炎症
Vitamin B5, or pantothenic acid, is essential for making a molecular compound called coenzyme A, which helps our body’s enzymes build and break down fatty acids for energy.
It also helps our cells generate acyl carrier proteins, helping to produce necessary fats. The brain is primarily fat, so pantothenic acid is among the most important vitamins in supporting brain health.
coenzyme [koʊˈɛnˌzaɪm] n.辅酶 acyl [ˈæsɪl] n.酰基
Vitamin B6, or pyridoxine, is notable for its role in disease prevention because proper levels of this vitamin is associated with lower risk of a number of cancers. Additionally, pyridoxine helps many chemical reactions in the body that support immune function and brain health.
Vitamin B9, or folate, is a popular supplement and a key vitamin for supporting brain and neurological health, optimal neurotransmitter function, and balanced psychological health. Another benefit is that it helps encourage cellular detoxification.
Vitamin B12, or cobalamin, is an essential vitamin for forming red blood cells and DNA, and supporting the development and function of the nervous system.
B12 also supports the breakdown of homocysteine, a protein that can negatively impact cardiovascular health and lead to dementia when in excess.
homocysteine [ˌhəʊməʊˈsɪstiːn] n.高半胱氨酸 cardiovascular [ˌkɑrdiˌoʊˈvæskjələr] adj.心血管的
富含维生素B的食物
One egg contains a third of the recommended daily value of vitamin B7, while also containing small amounts of many of the other B vitamins.
Yogurt is high in both vitamin B2 and vitamin B12, as well as in natural probiotics, which support both gut health and mental health.
probiotic [ˌprəʊbaɪˈɒtɪk] n.益生菌
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.
legume [lɪˈgjum] n.豆类 edamame [ˌɛdəˈmɑːmeɪ ] n.毛豆
lentil [ˈlɛntl] n.扁豆
Salmon is naturally rich in all of the B vitamins, especially vitamin B2, vitamin B3, vitamin B6 and vitamin B12.
Sunflower seeds are 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!
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.
spinach [ˈspɪnɪtʃ] n. 菠菜 Swiss chard 唐莴苣
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