Everyone knows vitamins and minerals are important for a healthy body. But have you thought about nutrition to enhance your memory are? You need not worry about the vitamins and minerals required by your brain because in this blog we will discuss several vitamin and minerals which are required to enhance your memory. Let’s start with the brain and its role and then nutrition.
The brain is the most important and complex organ that controls all the body organs such as thought, memory, touch emotion, motor skills, breathing, hunger, vision, movement, and every process that regulates our body. In the brain, a large number of neurons help to communicate with each other. Your brain weight is around 1.4 kg which is 2% of your body weight. It consumes about 20% of your body’s energy, which is nearly 0.3 kilowatt hours per day, more than 100 times your smartphone required daily, and is equivalent to 260 calories.
Nutrition to enhance your memory
Thiamin (B1)
Thiamin is a vitamin B that is considered important to enhance your memory and maintain the function of the brain. This vitamin is present in the brain and nerve tissue in abundant amounts. Thiamin also plays a role in the conduction of nerve impulses to communicate with each other as per an article published in The Journal of International Medical Research.
Thiamine also helps to convert carbohydrates into energy and this energy is provided to the brain for proper function. It is used to extract energy from foods, break down fat and protein, help information of ATP which is further used by the body in the form of energy, protect nerves, make the heart healthy, remove free radicles, and boost the immune system, and help in the production of Red blood cells.
There are many foods available that are rich in thiamine which are mentioned below:
| Foods | Thiamin present in 100g |
| Bajra | 0.33 |
| Jowar | 0.37 |
| Brown Rice | 0.40 |
| Masoor Dal | 0.45 |
| Walnuts | 0.45 |
| Matki | 0.45 |
| Moong | 0.47 |
| Chana Dal | 0.48 |
| Wheat Flour | 0.49 |
| Wheat Bran | 0.51 |
| Chawli | 0.51 |
| Capsicum | 0.55 |
| Garden cress seeds | 0.59 |
| Cashewnut | 0.63 |
| Pistachios | 0.67 |
| Peanut | 0.90 |
| Steel Cut Oats | 0.98 |
| Sesame Seeds | 1.01 |
| Sunflower Seeds | 1.50 |
| Flax Seeds | 1.60 |
To enhance your memory daily your body needs 1.2 to 1.6 mg for men and for females, it is 1.1 to 1.5 mg per day.
Folic Acid (B9)
This folic acid also known as folates which present in many foods and the absorption rate of folic acid is higher as compared to folates. The excess amount of folate you consume in your diet will be stored in your liver. This is a reason why doctors suggest vitamin B supplements such as Probiotic Gummies and foods rich in vitamin B when your liver gets damaged. This folic acid also plays an important role in making amino acids and the formation of damaged nerve tissues and enhance your memory. The metabolism of folic acid mainly depends on the supply of other vitamin B groups. There are several foods available that are rich in folic acid which are mentioned below:
| Foods | Mcg per cup |
| Mint leaves | 11 |
| peanuts | 27 |
| Whole Wheat Flour | 39 |
| Bajra Flour | 44 |
| Fansi | 46 |
| Tomatoes | 47 |
| Soyabean Flour | 68 |
| Ladyfinger | 74 |
| Spinach | 84 |
| Chawli leaves | 101 |
| Gavarfali | 144 |
| Til | 161 |
| Toovar Dal | 169 |
| Soyabean | 175 |
| Urad Dal | 199 |
| Spicy Yellow Moong Dal | 213 |
| Cow Peas | 233 |
| Chan Dal | 242 |
| Moong | 275 |
| Chick Peas | 305 |
This folic acid has several benefits which include:
- Help to make new cells.
- Make and maintain new Red Blood Cells.
- Prevent DNA change and cancer.
- Improve heart function.
- Maintain body bone density.
Ascorbic Acid (Vitamin C)
In our brain the highest construction vitamins and minerals are present, especially in the pituitary gland (400mg/kg). Eating citrus fruits and green vegetables will provide you high amount of antioxidants which are important for the synthesis of the neurotransmitter dopamine, protect against oxidative stress, and enhance your memory. This vitamin cannot be stored in the body so you have to take it from foods daily. There are several foods available that are rich in vitamin C some are mentioned below:
| Foods | Milligram per serving |
| Green Peas ½ cup | 8 |
| Spinach | 9 |
| Tomato (1 medium) | 17 |
| Potato (1 medium) | 17 |
| Cauliflower (½ cup) | 26 |
| Cabbage (½ cup) | 28 |
| Cantaloupe (½ cup) | 29 |
| Tomato juice (¾ cup) | 33 |
| Broccoli (½ cup) | 39 |
| Grapefruit (½ medium) | 39 |
| Brussels (½ cup) | 48 |
| Strawberries (½ cup) | 49 |
| Broccoli cooked (½ cup) | 51 |
| Green pepper (½ cup) | 60 |
| Kiwifruit (1 medium size) | 64 |
| Grapefruit juice (¾ cup) | 70 |
| Orange (1 medium size) | 70 |
| Orange juice (¾ cup) | 93 |
| Red pepper (½ cup) | 95 |
Consuming vitamin C daily will provide you several benefits such as protecting cell and keep them healthy, maintain healthy skin, bone, cartilage, and blood vessels, enhance your memory, and promote wound healing.
Magnesium
Magnesium is very important in the conversion of vitamin B to its active form. In studies, it is found, that consuming magnesium supplements in aged rats has improved working and enhanced their memory. This mineral is also used in the transmission of impulses in the cell membranes. Furthermore, magnesium and calcium are required in ideal amounts in the body to prevent the excitability of the nervous system. Its deficiency can lead to neurological problems. There are several foods available that are loaded with magnesium, some are mentioned below:
| Foods | Milligram per serving |
| Carrot (1 medium size) | 7 |
| Apple (1 medium size) | 9 |
| Rice (½ cup cooked) | 10 |
| Broccoli (½ cup cooked) | 12 |
| Avocado (½ cup) | 22 |
| Whole Weat bread (1 slice) | 23 |
| Raisins (½ cup) | 23 |
| Halibut (3 ounces cooked) | 24 |
| 1 cup milk | 24-27 |
| Banana (1 medium size) | 32 |
| Kidney beans (½ cup) | 35 |
| Oatmeal (1 packet) | 36 |
| Breakfast cereals (1 serving) | 42 |
| Yogurt (8 ounces, plain or low fat) | 42 |
| Brown rice (½ cup cooked) | 42 |
| Sweet potato with skin (3.5 ounces) | 43 |
| Peanut butter (2 tablespoon) | 49 |
| Soymilk (1 cup) | 61 |
| Peanuts roasted (¼ cup) | 63 |
| Cashews | 74 |
| Spinach (½ cup) | 78 |
| Almonds (1 ounce) | 80 |
| Chia seeds (1 ounce) | 111 |
| Pumpkin seeds (1 ounce) | 156 |
On a daily basis, men are required 449 mg and women are required 387mg of magnesium. You can also read our Tips to Keep Your Brain Healthy to get more ideas.
Key takeaway
Your brain is the most powerful and complex organ which largely depends on a large number of micronutrients. Studies prove that vitamins B and C and minerals are important for brain health, and normal function, and enhance your memory. Also to provide you all the required minerals to your brain Vitagoli DHA gummies are the best gummies.
