The lack of key vitamin could be the cause of your memory blips – the 11 foods to add to your diet today

Being weak on a key vitamin could be the cause of your memory reviews – as it could leave your brain vulnerable to cognitive decline.

Vitamin K – a nutrient that we mainly get green vegetables – is known to keep bones healthy.

It also plays an essential role in blood clotting and can protect cardiovascular health.

But scientists at TUFTS University say that brain -health could have an impact on brain health.

“The low food intake in vitamin K, which is common in the elderly, is associated with a cognitive deficiency linked to age,” they wrote in a study published in the Journal of Nutrition.

Tong ZhengPrincipal author and scientific researcher at Jean Mayer Usda Human Nutrition Research Center on agingAdded: “There are research which indicates that vitamin K contributes to brain function and that brain function decreases during the aging process.

“”Vitamin K seems to have a protective effect.

“”Our research is trying to understand the underlying mechanism for this effect, so that we can one day target These mechanisms specifically. »»

Directed on mice, their study suggests that vitamin K helps keep cells in the hippocampus, the brain’s memory center.

The absence of nutrients can increase inflammation and hamper the growth of neural cells in the hippocampus, researchers said.

To achieve their conclusions, scientists have fueled 60 medium -age mice, either a low vitamin K diet, or a normal diet for six months.

The rodents then underwent cognitive tests to assess their learning and their memory.

The weak mice in vitamin K had more difficulty recognizing the objects they had seen before, a marker of the altered memory.

They also took more time to find their way through a labyrinth of water, where their task was to find a hidden platform.

Researchers also analyzed the brain tissue of rodents.

They found significantly lower levels of menaquinone-4, a form of vitamin K spread in brain tissues, in the brain of deficient vitamin K mice.

Scientists have also found significant changes in the mouse hippocampus, a crucial brain region for learning and memory.

The hippocampus can generate new cells in a process called Neurogenesis, which maintains the healthy brain and protects it from damage.

But the mice that were deficient in vitamin K showed fewer signs of neurogenesis in their brain fabric and have made fewer new neurons.

Dr. Zheng said: “We think that neurogenesis plays an essential role in learning and memory, and its impairment could contribute directly to the cognitive decline observed in the study.”

Is it aging or dementia?

Dementia – whose most common form is Alzheimer’s disease – lights up slowly over time.

As the disease progresses, symptoms can become more serious.

But at the beginning, symptoms can be subtle or confused with normal memory problems linked to aging.

The American National Institute on Aging gives some examples of what is considered a normal oblivion in old age and dementia disease.

You can refer to it above.

For example, it is normal for an aging person to forget the word to use from time to time, but the difficulty of having a conversation would be more revealing of dementia.

Katie Puckering, head of the Alzheimer’s team Research Uk’s Information Services, previously told The Sun: “We have commonly when humans have put our car keys somewhere out of the ordinary and it takes us more time to find them.

“As you get older, you need more time to remember, or you really have to think; What was I doing? Where was I? What distracted me? Did I have to let the dog out? And then you find the keys by the rear door.

“This information recovery process is a little slower in people as they age.

“In dementia, someone may not be able to recall this information and what they did when he entered the house.

“What can also happen is that they could put it somewhere, it really does not belong. For example, rather than putting the milk in the refrigerator, they put the kettle in the refrigerator.”

Finally, nutrient deficient mice have shown more signs of inflammation in their brain.

Inflammation has been linked to the cognitive decline linked to age and neurodegenerative diseases, researchers said.

They noted that people should not rush to fill up on vitamin K supplements after reading on the study.

Instead, it is important to eat more foods rich in vitamin K.

Dr. Sarah Booth, Director of HNRCA and the main study of the study, said: “People need to eat a healthy diet. They have to eat their vegetables.”

“We know that a healthy diet works and that people who do not eat a healthy diet do not live so long or do not so well cognitive,” she added.

Foods rich in vitamin K

Vitamin K is found in green leafy vegetables such as:

1. Brussels sprouts
2. Broccoli
3. Peas
4. Kale
5. Spinach
6. Beet
7. Green beets
8. Parsley
9. Rocket
10. Cabbage
11. Cress

It can also be found in:

• Grain grains
• Soy and soy oil
• Edamame
• Blueberry
• Blackberries
• Kiwis
• Prunes
• Grapes
• Lawyer

Small quantities can also be found in meat and dairy products.

According to the NHS, adults need approximately 1 firmware per day of vitamin K for each kilogram of their body weight.

For example, someone who weighs 65 kg would need 65 micrograms per day of vitamin K, while a person who weighs 75 kg would need 75 micrograms per day.

You should be able to get all the vitamin K you need by consuming a varied and balanced diet.