According to Medline Plus, the US National Library of Medicine, vitamins are a group of substances essential for normal cell function, growth, and development.
Also, this portal says that there are 13 essential vitamins, but it is the portal for neurological treatment specialists. Daser reveals that five out of 13 is ideal for strengthening the brain and boosting memory.
- Vitamin D: It is also known as the “sunshine vitamin” because the body produces it after exposure to the sun, and this vitamin helps the body absorb calcium. It also helps maintain proper blood levels of calcium and phosphorus.
- Vitamin B12 (Cyanocobalamin): It is important for the metabolism. It also contributes to the formation of red blood cells and the maintenance of the central nervous system.
- vitamin C: Also called ascorbic acid, it is an antioxidant that promotes healthy teeth and gums. This vitamin helps the body absorb iron and maintain healthy tissues. It is also necessary for wound healing.
- Vitamin E : It is an antioxidant, also known as tocopherol. Helps the body make red blood cells and use vitamin K.
- beta carotene: It is converted into vitamin A which helps build and maintain healthy teeth, bones and soft tissues. Likewise, having mucous membranes and skin with a better appearance and health.
Although the amount of each vitamin people need depends on age, gender and other factors, such as pregnancy and health status, the best way to get all your daily vitamins is to eat a balanced diet that includes a variety of foods. These are fruits, vegetables, fortified dairy products, legumes (dried beans), lentils and whole grains, according to the United States Library.
For this reason, the first thing to do is to consult a health expert so that they can guide the process and indicate what is most appropriate for each individual, such as The above information does not in any way replace medical advice.
For its part, to improve memory and take care of the brain, it is necessary to do physical activity, and according to the World Health Organization (WHO), it is important to exercise at least 30 minutes a day. day, as it increases blood flow. It affects the whole body, even the brain, and helps keep memory active.
It is also advisable to be mentally active, because just like you need to exercise your body, you need to exercise your mind with activities that stimulate the brain and keep it in shape. To do this, the Mayo Clinic, a nonprofit organization dedicated to clinical practice, education and research, He recommends doing crosswords, playing bridge, walking on different paths while driving, playing an instrument, etc.
Another recommendation is to ask questions whose answers must be examined, such as what is the capital of a country, how long do ants live, what was the first song of an artist, etc.
Regular socialization is also ideal, as it prevents depression and stress, which can contribute to memory loss.
Likewise, it is important to avoid smoking, as it alters the increased blood flow to the brain.
In the same vein, it is advisable to organize yourself, because writing down appointments, tasks or events will help you remember them more easily. Additionally, the Mayo Clinic recommends avoiding distractions and not doing too many things at once. “If you focus on the information you’re trying to remember, you’re more likely to remember it later. You can do whatever you want with your favorite song or any other familiar concept trying to keep it. It might be useful to add that as well. he pointed.