Vitamin B12, also known as cobalamin, is an essential nutrient that helps in the formation of red blood cells, DNA synthesis, and proper neurological function. It is crucial for maintaining a healthy nervous system.

Some dietary sources of vitamin B12 include meat, fish, dairy products, eggs, and fortified cereals. It is mainly found in animal-based foods, and therefore vegetarians and vegans may need to supplement their diet to meet their B12 requirements.

Symptoms of vitamin B12 deficiency may include fatigue, weakness, shortness of breath, pale skin, tingling or numbness in hands and feet, difficulty in maintaining balance, depression, and confusion.

Folic acid, the synthetic form of folate, is essential for pregnant women as it helps in the formation of the baby's neural tube, which develops into the brain and spinal cord. It plays a crucial role in preventing neural tube defects like spina bifida.

You can increase your intake of folic acid by consuming foods such as green leafy vegetables, legumes, citrus fruits, fortified cereals, and supplements.

Vitamin B6, also known as pyridoxine, is involved in more than 100 enzyme reactions in the body. It supports brain development, helps in the production of neurotransmitters like serotonin and dopamine, and aids in the metabolism of proteins, carbohydrates, and fats.

Food sources of vitamin B6 include fish, poultry, meat, whole grains, bananas, avocados, nuts, and seeds.

Omega-3 fatty acids have numerous health benefits. They help in maintaining heart health by lowering blood triglyceride levels, reducing inflammation, and promoting a healthy blood pressure. They also support brain function, reduce the risk of dementia, and improve joint health.

The best dietary sources of omega-3 fatty acids are fatty fish like salmon, mackerel, sardines, and tuna. Plant-based sources include flaxseeds, chia seeds, walnuts, and soybeans.