V stands for Vitamins B12 and D.
Get a blood test every year to check if you have adequate levels of these two essential brain vitamins. Take supplements if your levels are low, but of course, natural sources are best.
Why are these two vitamins particularly important for brain health?
VITAMIN D
While the exact mechanisms are still being researched, low levels of vitamin D have been associated with an increased risk of Alzheimer’s and other forms of dementia. And the best source of vitamin D is the sun. So I’ve certainly ticked that box in sunny Sri Lanka. We need about 15-20 minutes of sunshine a day in the middle of the day with no sunscreen. Conveniently, it takes sunscreen about 10 minutes to become active, so if you apply it just before you go out into the sun you’ll get your dose of D before the sunscreen blocks it off.
VITAMIN B12
As for Vitamin B12 — also known as cobalamin because it contains the element cobalt — it’s involved in numerous biochemical processes that affect the health of not only our brain but also our nerves and red blood cells.
Firstly, B12 deficiency causes a specific type of anaemia called pernicious or megaloblastic macrocytic anaemia that leads to weakness, fatigue and breathlessness. I definitely don’t need weakness, fatigue and breathlessness on this trek! Weakness, fatigue and breathlessness are built into the trek already!
Low levels of B12 are also associated with headaches, depression, memory problems, and numbness or tingling in the hands and feet. And when cells don’t have enough vitamin B12 they’re not able to break down an amino acid called homocysteine, which is toxic to neurons. High blood levels of homocysteine are linked to brain shrinkage, cognitive decline and an increased risk of Alzheimer’s. A simple blood test will tell you if your homocysteine level is too high.
So what are dietary sources of Vitamin B12?
B12 is found only in animal foods, including fish (especially shellfish), crab, caviar, dairy, liver, meat and poultry. Animals store B12 in their liver and muscles and pass varying amounts into their eggs and milk. Duck eggs provide 10 times more B12 than chicken eggs, and goose eggs provide 20 times more B12 than chicken eggs (in case you were wondering). Faeces are also a rich source of B12, hence rabbits, dogs and cats sometimes eat faeces. But let’s not go there.
As for vegetarians, sources of B12 include milk, cheese, yoghurt and the aforementioned eggs. I’ve been eating a spicy Sri Lankan omelette every day so I can happily tick off the Vitamin B12 box.
Cheeses contain varying amounts of B12, with Swiss, mozzarella and feta being good options (in that order). Vegans obviously need to take Vitamin B12 as a supplement.
See you tomorrow with the letter E. I’m sure you can guess what E stands for — it’s one of the most powerful brain-boosters of all.
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This is a photo from Stage 4 (of 22 stages) of the 300+km Pekoe Trail.
For more photos of my time in Sri Lanka, click here.
If you’d like to trek the Pekoe Trail yourself, please contact Deen at srilankatrekkingclub.com
I highly recommend you do it in the recommended 22 days, not the high speed 14 days that I did it in! You can also choose to only do one or a few of the stages to get a taste of Sri Lanka’s glorious tea country. Happy hiking – it’s a fabulous brain-boosting activity!
Please share this Health-e-Byte with anyone with an interest in brain health or a diagnosis of dementia.
