Introduction: Memory as a key element of cognitive functions

Memory is a complex cognitive process that allows us to store, process and extract information. She plays a decisive role in our daily life, affecting our ability to learn, work, communicate and make decisions. With age, as well as under the influence of various factors, memory can worsen. However, proper nutrition and, in particular, sufficient consumption of certain vitamins and minerals can significantly support and improve cognitive functions and memory.

In this article, we will consider in detail what vitamins and minerals are most important to the health of the brain and good memory, how they work, in which products they can be found, and how they can be taken as additives. We will also discuss other factors affecting memory and give recommendations for maintaining a healthy lifestyle that contributes to the optimal cognitive function.

B vitamins B: Foundation for the health of the nervous system

B vitamins play a critical role in maintaining the health of the nervous system and cognitive functions. They participate in the energy exchange, the synthesis of neurotransmitters and the protection of nerve cells.

Vitamin B1 (Tiamin)

Tiamine is necessary for glucose metabolism, the main source of energy for the brain. Tiamine deficiency can lead to a deterioration in memory, confusion of consciousness and other neurological problems, such as Vernika-Korsakov syndrome. This syndrome is often found in people who abuse alcohol, since alcohol prevents the absorption of thiamine.

Tiamin sources:

• Whole grain products (brown rice, oatmeal)
• Pork
• Legumes (beans, lentils)
• Nuts and seeds

Vitamin B3 (Niacin)

Niacin is involved in energy metabolism and plays a role in protecting nerve cells from damage. It can also improve blood circulation in the brain, providing it with the necessary nutrients and oxygen. Niacin deficiency can lead to Pellagra, a disease that is characterized by dermatitis, diarrhea and dementia.

Sources of Niacin:

• Meat (especially the liver)
• Fish (tuna, salmon)
• Bird
• Mushrooms
• Nuts

Vitamin B6 (pyridoxin)

Pyridoxine is necessary for the synthesis of neurotransmitters, such as serotonin, dopamine and gamma-aminomatic acid (GABA), which play an important role in the regulation of mood, sleep and cognitive functions. Vitamin B6 deficiency can lead to depression, anxiety and memory worsening.

Sources of pyridoxine:

• Meat
• Fish
• Bird
• Potato
• Banans
• Nut

Vitamin B9 (folic acid)

Folic acid is necessary for the growth and development of cells, as well as for the synthesis of DNA and RNA. It plays an important role in preventing defects in the nervous tube in the fetus during pregnancy. In older people, folic acid deficiency can be associated with a deterioration in cognitive functions and an increased risk of dementia. Folic acid also helps to reduce homocysteine, amino acids, the high level of which is associated with an increased risk of cardiovascular diseases and dementia.

Folic acid sources:

• Leaf green vegetables (spinach, broccoli, salad-loll
• Legumes (lentils, beans)
• Avocado
• Citrus fruit
• Enriched products (bread, cereals)

Vitamin B12 (cobalamin)

Cobalamin is necessary to maintain the health of nerve cells and the formation of myelin, the protective membrane surrounding the nerve fibers. Vitamin B12 deficiency can lead to irreversible neurological damage, such as peripheral neuropathy, dementia and anemia. Vitamin B12 is especially important for the elderly, as with age its assimilation worsens. Some drugs, such as proton pump inhibitors (IPP), can also reduce the absorption of vitamin B12.

Sources of cobalamine:

• Meat
• Fish
• Bird
• Eggs
• Dairy products
• Enriched products (vegetable milk, cereals)

Important: Vegetarians and vegans should take additives with vitamin B12, as it is mainly contained in animal products.

Vitamin D: hormone and neuroprotector

Vitamin D, often called “solar vitamin”, plays an important role in maintaining the health of bones and the immune system. However, its effect on the brain and cognitive functions are also significant. Vitamin D receptors are in various areas of the brain, including hippocampus, which plays a key role in the formation and consolidation of memory.

Studies show that vitamin D deficiency can be associated with a deterioration in cognitive functions, depression and an increased risk of dementia. Vitamin D can protect nerve cells from damage and improve neuroplasticity, the ability of the brain to adapt and form new connections.

Sources of vitamin D:

• Sunlight (skin synthesizes vitamin D under the influence of sunlight)
• Fat fish (salmon, tuna, mackerel)
• Egg yolks
• Enriched products (milk, juices, cereals)

Important: The amount of vitamin D, synthesized by the skin, depends on many factors, including the time of year, geographical latitude, skin color and the use of sunscreen. Therefore, many people, especially in the winter months or in regions with limited sunlight, are recommended to take additives with vitamin D.

Vitamin E: Powerful antioxidant to protect the brain

Vitamin E is a powerful antioxidant that protects the body cells from damage caused by free radicals. Free radicals are unstable molecules that can damage DNA, proteins and lipids, leading to aging and the development of various diseases, including neurodegenerative diseases, such as Alzheimer’s disease.

Vitamin E can protect nerve cells from oxidative stress, improve blood circulation in the brain and reduce the risk of cognitive impairment. Studies show that people with a high level of vitamin E in the blood have a lower risk of dementia.

Sources of vitamin E:

• Vegetable oils (sunflower, olive, almond)
• Nuts and seeds (almonds, hazelnuts, sunflower seeds)
• Avocado
• Leaf green vegetables (spinach, broccoli)

Vitamin C: Another important antioxidant

Vitamin C, like vitamin E, is a powerful antioxidant that protects the cells from damage caused by free radicals. It is also involved in the synthesis of collagen, an important protein to maintain the health of the skin, bones and blood vessels.

Vitamin C can improve cognitive functions, protect nerve cells from oxidative stress and increase the level of neurotransmitters, such as dopamine and norepinephrine. Studies show that people with a high level of vitamin C in the blood have better memory and cognitive abilities.

Sources of vitamin C:

• Citrus fruits (oranges, lemons, grapefruits)
• Berries (strawberries, blueberries, raspberries)
• Kiwi
• Pepper (sweet pepper)
• Broccoli

Omega-3 fatty acids: irreplaceable for brain health

Omega-3 fatty acids are indispensable fats that the body cannot synthesize independently, so they must be obtained from food or additives. The two most important omega-3 fatty acids for the health of the brain are eicopascentaenoic acid (EPK) and non-zahexaenic acid (DHG). DGC is the main structural component of the brain and retina of the eye, making up about 20% fatty acids in the brain.

Omega-3 fatty acids play an important role in maintaining the health of cell membranes, improving neuroplasticity, reducing inflammation and protecting nerve cells from damage. Studies show that sufficient consumption of omega-3 fatty acids can improve memory, concentration and other cognitive functions. They can also reduce the risk of developing the dementia and Alzheimer’s disease.

Sources of omega-3 fatty acids:

• Fat fish (salmon, tuna, mackerel, sardins)
• Linseed seed and linseed oil
• Walnuts
• Seeds chia
• Addresses with fish oil or crooked oil

Important: Vegetarians and vegans should consume products rich in alpha-linolenic acid (Alk), plant omega-3 fatty acid, which can be transformed into EPK and DGK, although this process is not very effective. You can also take supplements with algae oil that contain DHC.

Minerals necessary for good memory

In addition to vitamins, some minerals also play an important role in maintaining cognitive functions and memory.

Iron

Iron is necessary for the transfer of oxygen in the blood, including the brain. Iron deficiency can lead to anemia, fatigue, a decrease in concentration and memory worsening. Iron also participates in the synthesis of neurotransmitters, such as dopamine and serotonin.

Iron sources:

• Meat (especially red meat)
• Bird
• Fish
• Legumes (lentils, beans)
• Leaf green vegetables (spinach)
• Enriched products (bread, cereals)

Important: There are two forms of iron: hemic iron, which is found in animal products and is better absorbed, and the non -hemic iron, which is found in plant products. To improve the absorption of a non -meter iron, it is recommended to use it along with products rich in vitamin C.

Zinc

Zinc plays an important role in maintaining the health of the nervous system and cognitive functions. It is involved in the synthesis and regulation of neurotransmitters, protecting nerve cells from damage and improving synaptic plasticity, the ability of the brain to form new connections. Zinc deficiency can lead to a deterioration in memory, concentration of attention and other cognitive disorders.

Sources of zinc:

• Meat
• Seafood (oysters, crabs)
• Nuts and seeds (pumpkin seeds)
• Legumes (lentils, beans)
• Whole grain products

Magnesium

Magnesium is necessary for the normal function of the nervous system, muscle function and regulation of blood sugar. It is involved in the transmission of nerve impulses, the synthesis of neurotransmitters and the protection of nerve cells from damage. Magnesium also plays a role in improving synaptic plasticity and memory consolidation. Magnesium deficiency can lead to anxiety, depression, insomnia and memory worsening.

Sources of magnesium:

• Leaf green vegetables (spinach, Cale)
• Nuts and seeds (almonds, cashews, pumpkin seeds)
• Legumes (black beans, chickpeas)
• Whole grain products (brown rice, oatmeal)
• Avocado

Other substances useful for memory

In addition to vitamins and minerals, there are other substances that can have a positive effect on cognitive functions and memory.

Kholin

Kholin is an important nutrient necessary for the synthesis of acetylcholine, neurotransmitter, which plays a key role in learning, memory and attention. Kholin is also important for maintaining the health of cell membranes and transmitting nerve impulses. The lack of choline can lead to a deterioration in memory and cognitive functions.

Holina sources:

• Eggs (especially yolk)
• Meat (especially the liver)
• Fish
• Bird
• Legumes (soy)
• Broccoli
• Cauliflower

Antioxidants (polyphenols, flavonoids)

Antioxidants, such as polyphenols and flavonoids, are contained in a large number of fruits, vegetables, tea and coffee. They protect brain cells from damage caused by free radicals, and can improve cognitive functions and memory. Some antioxidants, such as resveratrol (contained in red wine and grapes) and curcumin (contained in turmeric), have neuroprotective properties and can reduce the risk of neurodegenerative diseases.

Sources of antioxidants:

• Berries (blueberries, strawberries, raspberries)
• Dark chocolate
• Green tea
• Red wine (in moderate quantities)
• Vegetables (broccoli, spinach, tomatoes)
• Fruits (apples, pears, oranges)

Creatine

Creatine is a natural substance that is mainly contained in the muscles, as well as in the brain. It plays an important role in energy exchange and can improve cognitive functions, especially in conditions of stress or fatigue. Creatine can increase the level of creatine phosphate in the brain, which provides nerve cells with energy. Studies show that additives with creatine can improve memory, attention and reasoning.

Creatine sources:

• Meat (especially red meat)
• Fish
• Creatin supplements monohydrate

Important: Vegetarians and vegans can benefit from taking additives with creatine, since the level of creatine in their body may be lower.

Plants and herbs to improve memory

Some plants and herbs are traditionally used to improve memory and cognitive functions.

Ginkgo biloba

Ginkgo biloba is a plant that has been used in traditional Chinese medicine for centuries. Ginkgo biloba extract can improve blood circulation in the brain, protect nerve cells from damage and improve cognitive functions, especially in older people. Studies show that ginkgo bilobe can improve memory, attention and speed of information processing.

Bakopa Monica

Bacopa Monnieri is a plant that is used in Ayurvedic medicine to improve memory and cognitive functions. Bakop extract can improve synaptic plasticity, increase the level of neurotransmitters and reduce anxiety. Studies show that Bakop Monier can improve memory, training and concentration.

Rosemary

Rosemary is a fragrant grass that contains carnose acid, an antioxidant that can protect the nerve cells from damage. Inhaling the aroma of rosemary can improve the memory and concentration of attention. Rosemary can also improve blood circulation in the brain.

Ginseng

Ginseng is a plant that is used in traditional Chinese medicine to increase energy, reduce fatigue and improve cognitive functions. Ginseng can improve blood circulation in the brain, protect nerve cells from damage and increase the level of neurotransmitters. Studies show that ginseng can improve memory, attention and reaction rate.

Nutrition recommendations to maintain good memory

Proper nutrition plays a key role in maintaining brain health and good memory. Here are a few recommendations:

• Balanced nutrition: Eat a variety of foods rich in fruits, vegetables, whole grain products, low -fat protein and healthy fats.
• Limit sugar and processed products: Excessive consumption of sugar and processed products can lead to inflammation and worsening of cognitive functions.
• Use enough water: Dehydration can negatively affect cognitive functions.
• Include in your diet products rich in vitamins and minerals necessary for memory: Pay attention to products containing vitamins of group B, vitamin D, vitamin E, vitamin C, omega-3 fatty acids, iron, zinc and magnesium.
• Consider the possibility of taking additives: If you do not get enough vitamins and minerals from food, consult your doctor about the possibility of taking additives.

Other factors affecting memory

In addition to nutrition, other factors affect memory:

• Dream: A sufficient sleep is necessary for consolidating memory and restoration of the brain.
• Physical activity: Regular physical exercises improve blood circulation in the brain and stimulate the growth of new nerve cells.
• Mental activity: Regular mental activity, such as reading, solving the puzzle and studying new skills, helps maintain the brain in good shape and improves cognitive functions.
• Reducing stress: Chronic stress can negatively affect memory and cognitive functions.
• Social activity: Maintaining social ties and communication with other people help maintain the brain in an active state and improve cognitive functions.
• Refusal of smoking and moderate alcohol consumption: Smoking and abuse of alcohol can negatively affect memory and cognitive functions.

When to consult a doctor

If you experience significant problems with memory or cognitive functions, it is important to consult a doctor for examination and diagnosis. The doctor can evaluate your health status, conduct the necessary tests and prescribe the appropriate treatment.

Consult a doctor if:

• You experience a sudden deterioration in memory or cognitive functions.
• It is difficult for you to remember new information.
• You often forget important things.
• You experience difficulties with concentration.
• You notice changes in your behavior or personality.