Vitamins and minerals are essential for a healthy nervous system and brain. Many specific vitamins and minerals may aid in maintaining your memory, concentration and mood. These nutrients include vitamin B12, vitamin B6 and iron. Including these nutrients in your daily diet may help support a healthy nervous system and cognitive ability.
Vitamin B12
Consuming a diet rich in vitamin B12 can contribute to a healthy body and may help improve your memory. A vitamin B12 deficiency has been associated with memory loss in adults. MayoClinic.com reports on research suggesting that vitamin B12 may improve your memory, though studies are inconclusive. Good sources of the vitamin include animal proteins such as fish, meat, poultry and eggs. Other good choices include fortified foods, such as breads and cereals.
Vitamin B6
Vitamin B6 plays an important role in maintaining proper brain function, according to MedlinePlus. A deficiency in this vitamin may contribute to symptoms such as depression, confusion and increased irritation. Good food sources of this vitamin include beans, legumes, eggs, nuts, fish, meats and whole grains.
Iron
Iron is an important mineral for proper brain functioning. Children who are deficient in iron have shown evidence of poor cognition, behavioral problems and lower school success, according to the Linus Pauling Institute. It may be helpful to include a variety of iron-rich foods in your diet. Good sources include red meat, dark meat of chicken, oysters, shrimp, tuna, blackstrap molasses, kidney beans and tofu.
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