What is the best vitamin to boost memory?

Over the years, it’s common to start forgetting things or start having episodes where memory plays tricks on you, without having to suffer from an underlying disease. However, there are some foods rich in vitamin B that are ideal for strengthening memory.

THE Vitamin B It is the best for combating memory loss, but specialists recommend not consuming it through supplements, but incorporating it into a healthy and balanced diet. Likewise, it is important to consult a nutritionist to measure quantities, as consuming it in excess could cause a side effect.

According to the US National Library of Medicine, there are 13 vitamins essential for normal cell function, growth and development. However, in the quest to boost memory, the most effective is vitamin Bas each of its types directly or indirectly affects the brain.

to exist eight types of B vitaminsand they all work together to strengthen memory:

• Vitamin B-1: Also known as thiamin, this type of B vitamin helps cells function and allows for more energy. It is found in pistachios and hazelnuts.
• Vitamin B-2: Also known as riboflavin, it also helps recover energy and breaks down fats and foreign materials such as medicines. It can be found in dairy products.
• Vitamin B-3: Also known as niacin, it works to produce the fat and cholesterol needed by the human body, although it also functions as an antioxidant. It is found in chicken and tuna.
• Vitamin B-5: Also known as pantothenic acid, it allows enzymes to break down fatty acids to increase energy in the body. It is found in mushrooms, avocados and sweet potatoes.
• Vitamin B-6: Also known as pyridoxine, it helps prevent disease, including cancer. It is found in nuts and grains. It is found in avocados and raisins.
• Vitamin B-7: Also known as biotin, it regulates cell signals for fast and efficient communication in the brain. It is found in pork and legumes.
• Vitamin B-9: Also known as folic acid, it supports optimal neurotransmitter function and brain health, as well as promoting cellular detoxification. It is mainly found in green vegetables and red fruits.
• Vitamin B12: Also known as cobalamin, it is essential for the formation of red blood cells and DNA and helps in the development of the nervous system. It is found in fish, meat, chicken, eggs and milk.

What foods contain vitamin B?

Both Uma Naidoo, a nutrition psychiatrist at Harvard Medical School and author of “What Food Does to Your Brain,” and a study published in the American Journal of Clinical Nutrition found that the consumption of vitamin B favors the strengthening of the brain.

The results of the study determined that people who habitually consumed Vitamin B They reported improvements in memory, attention and speed after two years.

However, it is better to buy these vitamins through food and not vitamin supplements. Some of the foods that collaborate a strengthen memory They are lentils and legumes, sunflower seeds, green leafy vegetables (the richest in folic acid) and natural yogurt, which contains both vitamins B-2 and B-12.

The consumption of eggs and salmon is also recommended. The former has a large amount of vitamin B-7, while this type of fish contains vitamins B-2, B-3, B-6 and B-12. Furthermore, doing 150 minutes of physical activity a week contributes directly to this type of treatment, always accompanied by a diet rich in fruit, vegetables, meat and fish.

Meanwhile, to get further strengthening of memory It is also advisable to accompany this diet with daily physical exercise and constant intellectual stimulation. These types of exercises will reduce the risk of suffering from diseases such as Alzheimer’s and improve the patient’s quality of life.