Vitamins for improving memory
Vitamins, which are needed to improve memory
Vitamins in the development of brain cells play a largerole. The most important vitamins for memory are B vitamins, including vitamins C and E, folic acid and thiamine, since the body can not produce them. We can get them from those foods that we eat.
B group vitamins for memory
Vitamin B1 (thiamine)
The body needs a day in thiamine 2.5 mg. When heat treatment products at temperatures above 120 degrees, vitamin B1 is completely destroyed. Vitamin B1 is found in onions, parsley, garlic, poultry, pork, eggs, milk, nuts. It is also found in sprouted wheat grains, coarse grains, potatoes, peas, soybeans.
Vitamin B2 (riboflavin)
The need for this vitamin is 3 mg. In comparison with vitamin B1, vitamin B2 is more thermally stable. Vitamin B2 is found in the liver, kidneys, champignons, poultry, meat, eggs, sea-buckthorn, cabbage and spinach. And also in tomatoes, bran, onions, parsley, milk, dried fruits, nuts, soybeans and wheat germ.
Vitamin B3 (pantothenic acid)
The daily requirement for such a vitamin is 10 mg. This vitamin is abundant in foods and the body's deficiency in this vitamin is rare. But the deficiency of this vitamin leads to a sharp deterioration in memory, dizziness and rapid fatigue. Contained in caviar, liver, egg yolks, peanuts, legumes, potatoes, tomatoes. And also in cauliflower, green leafy vegetables, yeast, bran and in coarse products.
Vitamin B6 (pyridoxine)
The body needs vitamin B6 2 mg. The lack of such a vitamin leads to muscle cramps, insomnia, depression, memory impairment. Contained in garlic, liver, sea and river fish, egg yolk, groats, milk, sprouted wheat grains and in yeast.
Vitamin B9 (folic acid)
Daily requirement up to 100 mg. Deficiency in folic acid leads to the fact that the body lacks enzymes that are needed for memory, and with severe avitaminosis, anemia develops. Contained in bakery products from rye and wheat, carrots, tomatoes, cabbage, spinach, in salad vegetables. And also in fermented milk products, milk, liver, kidneys, beef, yeast.
Vitamin B12 (cyanocobalamin)
The daily need for it is 5 mg. The lack of this vitamin leads to rapid intellectual fatigue, general weakness, to serious memory impairment, in extreme cases to malignant anemia.
Vitamins should be taken after consultation withDoctor. For a safe way to improve memory, you need to eat natural foods in an unprocessed state. If these are packaged products, then read the labels, their shelf life and composition, it often turns out that chemical preservatives are simply added there.
In this case there is an empirical rule: If he swims in the ocean, grows on a tree, in the earth, it is better to eat this product than a packaged food product, which is also chemically treated.
Eat a balanced diet, including seeds andNuts, whole grains, vegetables and fruits in fresh form. Add dairy products, moderate amounts of meat and fish to the diet, and you will receive all the vitamins your brain needs in order for it to function properly.