Memory is the process of storing and then recalling information and concentration is the ability to maintain attention on a certain activity.
However, with the passage of time, both memory and concentration decrease as a natural part of aging, but to slow down the process, The Spanish revealed the top ten vitamins that improve memory and concentration:
1. Vitamin A: helps the formation and maintenance of healthy teeth, bone and soft tissues, mucous membranes and skin.
Foods with the highest levels of vitamin A include:
- Beef liver and other offal.
- Some types of fish such as herring, salmon and cod liver oil.
- Eggs.
- Dairy products like cheese and fortified milk.
Foods with the highest levels of vitamin A include:
- Beef liver and other offal.
- Some types of fish such as herring, salmon and cod liver oil.
- Eggs.
- Dairy products like cheese and fortified milk.
4. Vitamin E: It is an antioxidant, also known as tocopherol. Helps the body make red blood cells and use vitamin K.
It is present in:
- Corn vegetable oils such as wheat germ, sunflower, safflower, corn, and soybean oils.
- Nuts like almonds, peanuts, and hazelnuts.
- Seeds like sunflower seeds.
- Green leafy vegetables like spinach and broccoli.
5. Vitamin D: It is also known as the “sunshine vitamin” because it is produced by the body after exposure to sunlight and this vitamin helps the body absorb calcium. It also helps maintain proper blood levels of calcium and phosphorus.
Very few foods naturally contain this vitamin, but fatty fish such as trout, salmon, tuna, and mackerel, as well as fish liver oils.
6. Vitamin B3 (Niacin): helps keep skin and nerves healthy.
Is found in:
- The milk.
- The eggs.
- Breads and cereals enriched.
- Rice.
- Fish.
- The lean meats.
- Legumes.
- Peanuts.
- Poultry.
7. Vitamin B1 (thiamine): helps body cells convert carbohydrates into energy. It is also essential for the functioning of the heart and healthy neurons.
Is found in:
- Whole-grain, enriched, and fortified products such as bread, cereal, rice, pasta, and flour.
- Wheat germ.
- Beef and pork.
- Trout and bluefin tuna.
- Eggs.
- Legumes and peas (peas).
- Nuts and seeds.
8. Vitamin B6 (pyridoxine): It is essential for normal brain development and for keeping the nervous system and immune system healthy.
It’s in
- Tuna and salmon.
- The Banana.
- Legumes (dried beans).
- Beef and pork.
- The nuts.
- The poultry meat.
- Whole grains and fortified cereals.
- Canned chickpeas.
9. Folate (folic acid or B9): works with vitamin B12 to aid in the formation of red blood cells. It is necessary for the production of DNA, which controls tissue growth and cell function.
It is naturally present in:
- Cow liver.
- Vegetables (especially asparagus, brussels sprouts, and deep green leafy vegetables such as spinach and mustard greens).
- Fruits and fruit juices (especially oranges and orange juice).
- Nuts, beans, and peas (such as peanuts, black-eyed beans, and kidney beans).
10. Vitamina B12: It is a nutrient that helps maintain the health of neurons and blood.
It is present in:
- Fish, meat, poultry, eggs, milk and other dairy products.
- Clams and beef liver.
- Some breakfast cereals, nutritional yeasts, and other food products.