Memory problems, learning difficulties and decreased concentration can occur at any age. This is why it is important to realize that nutrition plays an essential role in maintaining and improving cognitive functions. Yes, memory, concentration and learning are functions that can be boosted by diet and particularly by certain micronutrients . Today we take stock of the beneficial vitamins that boost our intellectual performance.
What is the link between memory and food?
The brain is one of the most important organs of the human body since the functioning of the body depends on it. We all have around 100 billion neurons, which communicate with each other via neurotransmitters. These molecules act on our ability to concentrate and memorize, control our mood , our desires and our sleep. These include norepinephrine, acetylcholine and dopamine. You should know that these neurotransmitters are made from certain nutrients : 40 nutrients are involved in the functioning of the brain. Thus, the absorption of specific foods contributes to the proper functioning of the brain, helps us improve memory and concentration, and reduces the risk of suffering from neurodegenerative diseases such as Alzheimer's disease.
What foods are good for brain health?
The link between diet and brain health being well demonstrated, it seems essential to provide sufficient macronutrients (proteins, carbohydrates and lipids) and micronutrients ( vitamins and minerals) in order to ensure brain performance throughout the lifespan. the day. The brain needs glucose to provide energy for neurons and glial cells to function. It also needs lipids, which are part of the composition of neuron membranes, and proteins which are transformed into amino acids necessary for the production of certain neurotransmitters. Generally speaking, it is recommended to follow a Mediterranean-type diet rich in omega-3, lean proteins and vitamins to improve cognitive abilities. This diet is essentially composed of fatty fish, fruits and vegetables, legumes and whole grains, all cooked with olive oil. On the other hand, the consumption of red meats, sugary foods and saturated fats is limited because it increases the risk of cardiovascular diseases and cognitive disorders.
What vitamins to naturally stimulate the brain?
Several studies have shown that certain vitamins improve brain function and protect it against cognitive decline. Additionally, other research has proven that vitamin deficiency can negatively impact brain health. Although other vitamins are necessary to support optimal cognitive function, we have listed vitamins essential for healthy brain function that are particularly effective.
Also known as folic acid, it promotes the formation of red blood cells and thus contributes to the transport of oxygen essential for the proper functioning of the brain. It is involved in the formation of several neurotransmitters and thus plays an important role in mental acuity and in the maintenance of brain functions. Vitamin B9 deficiency facilitates the occurrence of strokes. It is found in dried fruits, legumes, whole grains, green leafy vegetables, and fruits such as bananas or oranges.
It is involved in the production of energy and thus facilitates the assimilation of glucose by the brain. Ideal for maintaining a stable amount of energy in the brain, it plays a key role in attention and concentration functions. It is also involved in the composition of the myelin sheath, a protective envelope which ensures the normal conduct of nervous messages from one part of the body to another. Finally, it is part of the composition of acetylcholine and therefore improves memory and learning. It is found in meat, whole grains, fresh vegetables and dried fruits.
Vitamin B12 is used to regenerate neurons and the myelin sheath. Its action is therefore closely linked to short-term memory and intellectual vitality. It is particularly essential during adolescence to promote good intellectual development. A deficiency in this vitamin leads to memory loss, mental slowness, and mood changes. Be careful with your consumption because vitamin B12 deficiency is quite widespread in France, especially among the elderly and vegetarians. It is found in meats and offal, eggs, dairy products and to a lesser extent in whole grains.
It is one of the most complete vitamins . It promotes the formation of neurotransmitters such as dopamine, epinephrine, GABA and acetylcholine. A good intake of this vitamin prevents cognitive decline and would therefore be an important protective factor to help maintain cognitive health during aging. It is found in wheat germs, dried fruits, eggs, meat, dairy products, almonds and grains and vegetables.
It is a powerful antioxidant that helps protect the brain against oxidative stress. Its role is therefore decisive in preventing the onset of neurodegenerative diseases. On the other hand, it facilitates the assimilation of iron, a mineral which participates in the transport of oxygen to the brain and thus contributes to functions such as memory and attention. Finally, vitamin C is essential in the production of neurotransmitters. It is considered a natural antidepressant because it has the ability to increase levels of serotonin, the neurotransmitter of good mood . It is found in fruits such as citrus fruits, kiwis, pineapples, strawberries and raspberries as well as in green leafy plants and peppers.
This vitamin is synthesized by the body when our skin is exposed to the sun's rays. It plays a major role in the brain by promoting its development and preventing cognitive decline. This is why at Epycure, we have effective natural products that help boost your vitamin D. It would also help improve mood . The best dietary source is cod liver oil or fish oil. Certain foods such as fatty fish and mushrooms also contain it.
Finally, vitamin E also contributes greatly to brain health. It is a powerful antioxidant that helps improve cognitive functions while protecting the brain from degenerative processes. It is mainly found in vegetable fats such as vegetable oils (soy, sunflower), oilseed fruits (walnuts, almonds), seeds as well as in fruits and vegetables.
Furthermore, vitamin K helps improve learning and memory functions. This vitamin is found in high concentrations in green leafy vegetables and fermented foods .
Why use food supplements?
You will have understood, just like the rest of the body, the brain must be nourished and protected on a daily basis thanks to certain nutrients . However, it is rare to obtain all the vitamins that our brain needs because it is difficult to have a varied and balanced diet every day but also because certain factors such as stress, anxiety and taking medications, Tobacco or alcohol increase the body's need for micronutrients . Thus, nutrients with recognized benefits for acting on the brain can be provided by food supplements enriched with vitamins and fatty acids in particular. Taken as part of a supplement, these vitamins can help preserve cognitive functions and stimulate intellectual performance.
In our personalized cures with a memory objective, you can find vitamins B1, B5, C, E, A and B6 to boost your intellectual abilities and prevent cognitive decline. At the same time, you can also test our plant-based vitamin D3 .