Vitamin D and brain health: 5 foods with high Vitamin D levels which can boost memory power

Did you know that Vitamin D isn’t just important for your bones, but also for your brain health? A study published in April 2022 online by The American Journal of Clinical Nutrition suggests vitamin D deficiency may raise risk for dementia and stroke.
Another study in 2016 found that severe vitamin D deficiency is linked with visual memory decline, thus suggesting a link between low vitamin D and some types of memory impairment
And so, Vitamin D is an essential nutrient that supports the brain by reducing inflammation, regulating nerve growth, and supporting neurotransmitter function— all of which are important for a sharp memory and better focus. While sunlight is a natural source, including certain Vitamin D-rich foods in your daily diet can also help improve memory and focus, and overall brain performance. Here we list some foods with high Vitamin D levels, which can boost memory power:

Egg yolks contain Vitamin D and choline, which are important for brain development and memory. While the egg white mostly contains protein, the yolk is rich in nutrients important for the brain. Vitamin D found in egg yolks supports neuron health and can help maintain proper brain function.

Having a glass of fortified milk regularly is an easy and effective way to get your daily dose of Vitamin D (which is roughly 600 IU for adults), especially for vegetarians. Dairy and plant-based milks like almond or soy are often a rich source of Vitamin D. Apart from being rich in calcium which helps regulate healthy brain cell signaling, the Vitamin D in milk can also reduce the risk of memory decline.

Some mushrooms, such as maitake or UV-exposed portobello, naturally produce Vitamin D2 when they are exposed to the sunlight. And so, it is advised to keep them in sunlight for atleast 30 minutes before cooking to make them rich in Vitamin D2. Apart from this, mushrooms also contain antioxidants and brain-boosting nutrients like B-vitamins, which are important for proper functioning of nerves. So, adding sun-exposed mushrooms to your meals is an easy way to increase Vitamin D levels, especially for vegetarians.

One of the richest sources of Vitamid D is Salmonn. Just one serving (around 100 gms) can provide over half of your daily requirement (roughly 300-400 IU of Vitamin D). Salmon is also rich in omega-3 fatty acids, which are known to support cognitive function and memory. These healthy fats improve blood flow to the brain, reduce inflammation, and support the communication between brain cells. And so, having salmon atleast 1–2 times a week can improve both your Vitamin D levels thus boosting brain healthy and memory.

Cod liver oil is extremely rich in Vitamin D and omega-3 fatty acids-- which reduce brain inflammation, protect brain cells, and improves memory. You can take Cod liver oil a supplement in liquid or capsule form. If you struggle with forgetfulness or brain fog, adding cod liver oil to your daily routine can help support clearer thinking and better focus, in the long run.

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Eat a well-balanced and nutritious diet.