vitamins that are needed to improve memory
Vitamins in the development of brain cells play an important role.The most important vitamins for memory - vitamins B, including vitamins C and E, folic acid and thiamine, as the body can not produce them.We can get them from the foods that are eaten.
Vitamins Groups B, memory
Vitamin B1 (thiamine)
body's daily need for thiamine 2.5 mg.When heat treated product at a temperature over 120 degrees, vitamin B1 is completely destroyed.Vitamin B1 is contained in the onion, parsley, garlic, poultry, pork, eggs, milk, nuts.Also contained in germinated wheat grains, wholemeal products, potatoes, peas, soybeans in.
Vitamin B2 (riboflavin)
need for this vitamin 3 mg.Compared with Vitamin B1 Vitamin B2 more thermostable.Vitamin B2 is found in liver, kidney, mushrooms, poultry, meat, eggs, sea buckthorn, cabbage and spinach.As well as in tomatoes, bran, onions, parsley, milk, dried fruits, nuts, soybeans and wheat sprouts.
Vitamin B3 (pantothenic acid)
daily need for this vitamin 10 mg.That's a lot of vitamin in foods and the lack of this vitamin is rare.But the deficiency of this vitamin leads to a sharp deterioration of memory, dizziness and fatigue.Contained in eggs, liver, egg yolks, peanuts, beans, potatoes, tomatoes.And also in cauliflower, green leafy vegetables, yeast, bran and wholemeal products.
Vitamin B6 (pyridoxine)
body's need for vitamin B6 2 mg.The disadvantage of this vitamin leads to muscle cramps, insomnia, depression, memory deterioration.Contained in garlic, liver, sea and river fish, egg yolk, products, meal, milk, germinated wheat grains and yeast.
Vitamin B9 (folic acid)
daily requirement of up to 100 mg.Deficiency of folic acid leads to the fact that the body is not enough enzymes that are necessary for memory and in severe vitamin deficiency anemia develops.Contained in bakery products from rye and wheat, carrot, tomato, cabbage, spinach, lettuce in vegetables.Also in dairy products, milk, liver, kidneys, beef, yeast.
Vitamin B12 (cyanocobalamin)
daily requirement in it 5 mg.The disadvantage of this vitamin results in rapid intellectual fatigue, general weakness, severe memory impairment, and in extreme cases to pernicious anemia.
Vitamins should be taken after consulting a doctor.For a safe way to improve your memory, you need to eat organic foods in their raw state.If it's packaged foods, read labels, and their shelf life and composition, often, there simply added chemical preservatives.
In this case, there is a rule of thumb: if it is floating in the ocean, growing on a tree in the ground, it is better to eat the product than the packaged food, which is also subjected to chemical treatment.
Eat a balanced diet, including nuts and seeds, whole grains, fruits and vegetables fresh.Add in the diet of dairy products, moderate amounts of meat and fish, and you get all the vitamins that will need your brain so it can function properly.