The brain controls memory, thought, and focus. Alongside sleep, exercise, and stress management, a healthy diet supports nerve cell protection. Vitamin deficiencies can impair brain function, leading to fatigue, reduced concentration, and poor memory.

Doctor Hoang Quyet Tien, from the Medical Information Center at Tam Anh General Hospital Ho Chi Minh City, highlights several vitamins found in foods that should be consumed regularly for improved memory.

B vitamins, including B6, B9, and B12, regulate homocysteine levels in the blood, preventing memory decline and reducing the risk of Alzheimer's disease. A deficiency in vitamin B12 can cause memory loss and poor concentration in both young and older individuals.

B vitamins are abundant in: fish, seafood, whole grains, green vegetables, and nuts. A diverse diet is recommended to meet daily B vitamin requirements.

Fruits provide many vitamins beneficial for brain function and memory. Photo: Dinh Dieu

Vitamin D is vital not only for bone health but also for cognitive function, including memory enhancement and concentration. According to Doctor Tien, vitamin D receptors are prevalent in brain regions associated with learning and memory. Low vitamin D levels can increase the risk of cognitive decline and dementia in older adults.

Vitamin D is found in: fatty fish, mushrooms, milk, eggs, oranges, avocados, papayas, and peaches. Individuals under 70 years old should supplement with 600 IU of vitamin D daily, while those over 70 should aim for around 800 IU.

Vitamin C helps protect nerve cells, combats damaging free radicals, and supports blood circulation to the brain. This ensures the brain receives sufficient oxygen and nutrients, maintaining concentration and memory.

Vitamin C is abundant in: citrus fruits, guava, kiwi, strawberries, and dark green vegetables like broccoli and kale. Adequate vitamin C intake can promote stable brain function, especially during stressful periods or prolonged mental activity.

Vitamin E possesses strong antioxidant properties, helping to reduce oxidative damage to brain cells and thus slowing memory decline. Foods rich in vitamin E include: almonds, sunflower seeds, and spinach.

Doctor Tien advises obtaining vitamins through a diverse diet. If considering multivitamin supplements, a doctor's prescription is necessary, as high doses can cause numerous side effects. Enhancing intake of natural extracts such as: blueberry and ginkgo biloba can improve blood circulation to the brain, neutralize free radicals, nourish and protect nerve cells, and support memory enhancement.

Dinh Dieu