Neurons of the central nervous system require most of the same nutrients as all other cells in the body. They also require certain nutrients for proper functioning. A deficiency can result in various neurological problems. These problems can occur during embryonic development or later, during adulthood, so it is important to maintain these nutrients as part of your daily diet.
Folic Acid
Folic acid, also known as vitamin B9, occurs in foods such as beef liver, cowpeas, asparagus, beans, spinach, white rice, peas, broccoli and fortified breakfast cereals. Folic acid plays a fundamental role in cell metabolism, reproduction and DNA synthesis. Another primary function is development of the nervous system in the embryo. The brain and spinal cord develop from a structure called the neural tube. Folic acid in the maternal diet allows the neural tube to form properly. Deficiency causes malformations to occur, resulting in the birth defects, spina bifida and anencephaly. These can be profoundly debilitating conditions where the spinal cord and brain are exposed to the body's exterior. To prevent these malformations, the NIH suggests the Recommended Dietary Allowance, or RDA of 600 micrograms of folic acid in pregnant women.
Vitamin B6
Vitamin B6 is present in large quantities in fish, poultry, beans, meat, fruits and vegetables. Fortified breakfast cereals also offer a good source of this vitamin. The main functions of vitamin B6 are red blood cell metabolism, protein manufacture and maintaining the immune system. Serotonin and dopamine, two neurotransmitters in the brain, also require vitamin B6 for their synthesis. It is also being studied for its importance in certain brain conditions such as depression, Parkinson's disease, seizures, headache and chronic pain. Deficiency can lead to neuropathy, or nerve dysfunction, although high doses can produce the same condition, according to NIH. The RDA for vitamin B6 is 1.3 mg for adults 19-50, and 1.7 mg for males and 1.5 mg for females over 50.
Vitamin B12
Vitamin B12 can be found in certain foods such as beef liver, clams, meats, salmon, trout and poultry. It is used by the body for manufacturing red blood cells and DNA, and also maintains metabolism. Deficiency of this vitamin, as described by the Internet Journal of Nutrition and Wellness, can result in various and widespread problems in the brain, spinal cord and peripheral nerves. The results may be dementia, psychosis, spasticity, weakness in the limbs, walking problems and difficulty with the bowels and genitourinary systems. According to NIH, the adult RDA for this vitamin is 2.4 micrograms.
Omege-3 Fatty Acids
Omega-3 fatty acids are prevalent in salmon, halibut, tuna, nuts and certain plants. They are actually composed of a group of nutrients known as essential fatty acids. This means they are required in cells but the body cannot make them. According to the University of Maryland Medical Center they are concentrated in the brain and seem to play a role in memory and other cognitive functions. An embryo deficient in omega-3 fatty acids may develop nerve and vision problems. Its role in bipolar disorder, depression, schizophrenia and attention deficit/hyperactivity disorder is being researched.The UMMC also suggests a daily dietary limit of omega 3-fatty acid of 3 grams.
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
- University of Maryland Medical Center: Omega-3 fatty acids
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