Vitamins for Good Memory

What is a vitamin? It is an organic compound and a very essential nutrient that is required in small quantities in order to enhance normal growth and nutrition of an individual.

If taken in right quantity, it boosts one’s memory, but vitamin deficiency actually causes lots of health issues.

Types of Vitamins:

There are totally 13 vitamins. There are two types of vitamins based on their solubility. They are:

1. Fat Soluble Vitamins (Vitamins D, A, K and E): These vitamins are accumulated in the fat cells and require fat for absorption into the system.

2. Water Soluble Vitamins (Vitamin B and C): These two set of vitamins are soluble in water and do not get stored in the system as they get excreted out through urine.

Fat Soluble Vitamins:

1. Vitamin A: They can be either retinol or carotene, and the most common is beta carotene. 10,000 units per day is usually the prescribed amount of intake as vitamin A deficiency leads to vision problems and finally blindness.

  • But excess intake of vitamin A leads to reduced number of neuron cells which could eventually lead to depression.
  • Increased intake causes pressure on the brain hence causing psychological problems like suicidal thoughts, coma, and eventually in some cases death.

Sources from Food:

  • Sweet potatoes
  • Carrots
  • Green leafy vegetables
  • Cantaloupe
  • Winter squash

2. Vitamin D: This vitamin is also referred to as the sunshine vitamin as it is formed in the human system with the exposure of sunlight. It increases one’s mood, memory gets improved, and the problem-solving ability gets enhanced.

Deficiency Causes:

  • Decline in cognitive skills
  • Dementia
  • Alzheimer’s disorder

Food Sources:

  • Salmon
  • ​Tuna
  • Cod liver oil
  • Sardines
  • Mackerel
  • Mushrooms
  • Fortified milk

3. Vitamin E: This vitamin is actually excellent for the brain as well as the heart.

When it is combined with Vitamin C:

  • It helps to prevent decline in mental health
  • Improves memory loss
  • Lowers the risk of Alzheimer’s disorder
  • Reduces the risk of dementia
  • Minimizes the risk of stroke

Food Sources:

  • Seeds
  • Nuts
  • Olive oil
  • Shrimp
  • Broccoli
  • Green leafy vegetables
  • Avocados

4. Vitamin K: It is highly important for:

  • Blood clotting
  • Increasing the brain functions
  • Maintaining the sharpness of the brain
  • Preventing Alzheimer’s disease
  • Depositing calcium in the bones and not in the arteries

Food Sources:

  • Broccoli
  • Sprouts
  • Green leafy vegetables
  • Cabbage
  • Parsley
  • Brussels
  • Celery
  • Asparagus

Water Soluble Vitamins:

1. Vitamin B: They are also referred to as anti-stress vitamins or happy vitamins as they protect the brain from a mood disorder, memory loss, ageing of the brain, depression, etc. This is actually done by producing neurotransmitters, which are highly important for a balanced state of mind.

There are totally eight types of vitamin B. They are:

  • Thiamin (B1)
  • Riboflavin
  • Niacin
  • Biotin
  • Pyridoxine (B6)
  • Pantothenic acid
  • Folate
  • Cyanocobalamin (B12)

A study in the University of Oxford has resulted that taking B-complex vitamins (B6, B12 and folate) actually

  • Decreased brain atrophy
  • Increased the function of the brain
  • Reduced brain shrinkage in people whose brain is affected by Alzheimer’s disorder

Vitamin B12 deficiency leads to:

  • Dementia
  • Depression
  • Schizophrenia

Sources of Vitamin B:

  • Green leafy vegetables
  • Legumes
  • Fruits
  • Eggs
  • Fish
  • Poultry
  • Bananas
  • Carrots
  • Spinach
  • Peas
  • Potatoes

Sources of Food for Vitamin B12:

  • Meat
  • Fish
  • Poultry
  • Eggs
  • Dairy products

2. Vitamin C: This vitamin is a natural antidepressant and also an antioxidant when taken along with vitamin E. It removes heavy metals like lead, mercury, and aluminum from the brain. People who smoke and who are under stress can take vitamin C to combat the damage.

Protects against:

  • Dementia
  • Alzheimer’s disease
  • Stroke

Food Sources:

  • Cantaloupe
  • Citrus fruits
  • All kinds of berries
  • Pineapple
  • Tomatoes
  • Potatoes
  • Green leafy vegetables

Wrapping It Up

Vitamins are very essential for our body and so take all healthy foods in prescribed limited quantities and stay brain healthy and heart healthy as well.

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