Certain foods are known to contain vitamins essential for maintaining a healthy nervous system. Generally, fortified foods such as breakfast cereals contain these vitamins. Also, high quantities of necessary vitamins can be found in a variety of foods from plants to animal products.
Folic Acid
Folic acid is available naturally in some foods as the chemical folate. The National Institutes of Health says that the primary functions of folic acid includes cell metabolism, production of DNA and cell reproduction. This vitamin is crucial during embryonic development of the brain and spinal cord. As the embryonic nervous system forms, it develops into a structure known as the neural tube. This primary structure gives rise to the entire nervous system. However, lack of folic acid in the maternal diet results in malformation of the neural tube, resulting in various neurological birth defects. The National Institutes of Health's Office of Dietary Supplements says the Recommended Dietary Allowance of folic acid is 600mcg in newly pregnant women to prevent such defects. The Office of Dietary Supplements also says foods rich in folic acid include fortified breakfast cereals, beef, liver, cowpeas, spinach, asparagus, white rice, green peas, broccoli and egg noodles.
Vitamin B6
Vitamin B6 operates in the cell to control protein manufacturing and plays a role in maintaining the immune system as well as metabolism in red blood cells. It plays a role in the manufacture of the neurotransmitters dopamine and serotonin. The National Institutes of Health says it is being investigated for its function in depression, headache, Parkinson's disease, seizures and chronic pain. Vitamin B6 also plays a role in neuropathy or peripheral nerve dysfunction. The Office of Dietary Supplements says the Recommended Dietary Allowance, or RDA, for vitamin B6 is 1.3mg for adults up to age 50. For adults age 50 and above, the RDA is 1.5mg for women and 1.7mg for men. Good sources of this vitamin are fortified breakfast cereals, potatoes, bananas, garbanzo beans, oatmeal, chicken breast, pork loin, roast beef, trout, sunflower seeds, spinach, tomato juice, avocado, salmon and tuna.
Vitamin B12
Vitamin B12 is important for maintaining normal cellular functions such as synthesis of DNA and red blood cells. The Internet Journal of Nutrition and Wellness says that vitamin B12 deficiency may result in spinal cord, brain and peripheral nerve problems. These include dementia, psychosis, loss of coordination, spasticity, walking difficulty, weakness in the limbs, bowel and urinary dysfunction, and impotence. The Office of Dietary Supplements suggests an adult Recommended Dietary Allowance for vitamin B12 of 2.4mcg. Foods rich in this vitamin are beef liver, clams, fortified breakfast cereals, trout, salmon, beef, yogurt, haddock, tuna, milk and Swiss cheese.
References
- National Institutes of Health: Office of Dietary Supplements: Dietary Supplement Fact Sheet: Vitamin B6
- Internet Journal of Nutrition and Wellness
- National Institutes of Health: Office of Dietary Supplements: Dietary Supplement Fact Sheet: Vitamin B12
- National Institutes of Health: Office of Dietary Supplements: Dietary Supplement Fact Sheet: Folate
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