Different nutrients like vitamins and minerals which we consume along with our food, enhance our energy, brain functioning, and memory. Since the human body is composed of various systems, these nutrients work together to stimulate the growth process and ensure the proper functioning of the whole system. Each nutrient has its own purposes and benefits to build in the human body and support optimal performance of the brain and the body. Here we have listed some of the best vitamins and supplements necessary for enhancing the brain functioning and memory.
10 Vitamins for Memory and Focus
1. Omega-3 fatty acids
Fish oil contains the omega-3 fatty acids which are well-known for brain-building effects. According to a research, the people who consume fish high in omega-3, have strong minds due to excess gray matter in their brains which is responsible for major brain activities. The Omega-3 fatty acids can also have an indirect healthy effect on the functioning of the heart, since both the heart and the brain are connected. The consumption of Omega-3s can also enhance the brain size as well as protect the heart. Besides this, they can also repair the damaged neuro-connections and enhance the brain memory. This results in higher neural transfer speed and efficient production of energy.
The Omega-3s start to build-up in the human brain during the early ages. As we grow old, the rate and progress of neural degradation and loss of memory are determined based on the level of Omega-3. Based on this fact, a number of researchers have concluded that the memory problems could be resolved by the consumption of Omega-3s. The memory loss issues could also be reversed by performing the omega-3 therapy. The kids whose diet contain a high level of omega-3 fatty acids are also found to be doing best in their school due to the least concentration problems.
There are more than a dozen types of omega-3s available for humans. Docosahexaenoic acid (DHA) and Eicosapentaenoic acid (EPA) are considered as the chief fatty acids. Alpha-linolenic acid (ALA) is another source of omega-3s obtained from plant sources like canola oil, flaxseed oil, or walnuts. However, this omega-3 cannot be easily converted into a usable form. So, it is necessary to utilize the animal fat for the essential Omega-3s. We cannot ignore the health benefits of Omega-3 fatty acids in our diet, as a low-fat diet can cause a serious deficiency in human bodies. One of the reasons for an increase in diabetes and obesity has been found to be related to low-fat dieting. It can also cause Attention-deficit hyperactivity disorder (ADHD) in kids. Nutritionists recommend adding about 90 mg of EPA and 50 mg of DHA in order to enhance the brain performance and support brain health.
Magnesium is consumed by the human body to perform more than 300 processes of the body and enhance the concentration of the brain. It is considered as the vital nutrient in regulating the metabolism of the body as well as the muscle energy. The deficiency of magnesium can lead to depression and headache. So, it is necessary to include leafy and green vegetables in the diet which are rich in magnesium to ensure healthy brain activity.