The best vitamins and nutrients to improve brain memory and concentration

As we age and want to maintain a good memory and concentration, then your diet plays an important role. Eating a variety of foods is essential for getting vitamins and nutrients for the brain. This improves memory and concentration. Certain nutrients, flavonoids, unsaturated fats and omega-3 fatty acids, have been found to be associated with slower cognitive decline and a reduced risk of dementia, says epidemiologist Puja Agarwal. Eating whole foods is the best way to get these nutrients. When you eat a balanced diet, the combination of vitamins, minerals, healthy fats (and more) helps your body better absorb the nutrients it needs. Article: Six brain-boosting nutrients   Quality nutrients can help with good concentration and memory:

Omega-3 fatty acids

There's one big reason why fatty fish like salmon and tuna are always touted as part of a healthy diet: they're high in omega-3 fatty acids, unsaturated fats that have anti-inflammatory properties and are a building block for brain cell membranes. Omega-3s have also been linked to lower levels of beta-amyloid, a type of protein found in people with Alzheimer's disease. "Omega-3 fatty acids easily penetrate the blood-brain barrier and are essential for the structure and functioning of the brain. Several research, showing that high doses of omega-3 fatty acids after concussion or other traumatic brain injury may have a protective effect against long-term damage.

Vitamin D

Vitamin D is neuroprotective, regulates the immune system and helps with calcium balance. It is also involved in the regulation of many genes that are important for brain function. Vitamin D acts as a neurosteroid and plays an important role in the brain. Vitamin D for memory and concentration    

Vitamin E

Vitamin-E acts as an antioxidant in the body and protects cells from oxidative stress caused by free radicals (unstable molecules in the body). The brain is particularly susceptible to oxidative stress, which increases with aging and is a major factor in cognitive decline. Vitamin E is also anti-inflammatory, which helps keep DNA healthy and helps maintain the structure of brain cell membranes.

B group vitamins

When it comes to vitamins important for brain function, the three B vitamins should be focused on: vitamins B6, B12 and B9. These three types of B vitamins are essential for normal brain function. And any deficiency can increase the risk of memory loss and other forms of cognitive decline. These vitamins are very important for smegenism because they help increase the production of neurotransmitters, or brain chemicals that carry messages between the brain and the body.    

It's important

For good memory and concentration, focus on eating healthy, nutrient-dense foods. And remember: daily nutrition is only one piece of the puzzle. Let's not forget other healthy lifestyle habits, such as exercising regularly, getting enough sleep, and staying socially active.