WAYS TO IMPROVE YOUR MEMORY-1

It has been shown that certain foods are able to stop age-related memory deterioration.

Although many people complain about their bad memories, they should be comforted to know that losing a bit of memory can be beneficial. A little forgetting is necessary and healthy.

Remembering everything is harmful to mental health, and even to happiness.

FOOD RICH IN VITAMIN E

Wheat germ and its oil, almonds and other nuts, sunflower seeds, and virgin olive oil are some of the foods highest in vitamin E.

 

 All of them are as much or more effective than supplements to increase the level of vitamin E in the blood and in the brain, which improves neuron function. A study done by the University of Indiana (United States), with 4,809 people over the age of 60, showed that the nutrient that most influences the memory is vitamin E. The lower the level of vitamin E in the blood, the more problem there are in the memory. The role of vitamin E is explained by keeping in mind that it is a powerful antioxidant that neutralizes the free radical that damage neurons. In addition, vitamin E promotes the stability of neuron cell membranes, allowing them to better preserves memories.

FOODS RICH IN BETA-CAROTENE

Carrots, mangos, oranges, apricots and squash or zucchini are good sources of beta-carotene. A study done of 5,182 people over 55 day the Erasmus University School of medicine in Rotterdam (Holland) showed that those who consume less than 0.8 mg of beta-carotene per day have nearly double the risk of suffering memory deterioration, disorientation, and difficulty in problem solving as compared to those who consume 2.1 mg or more. Consuming  more than 2 mg of beta-carotene is not difficult at all, since just 100 grams of carrots (raw or cooked) is already 2.8 mg.

FOOD RICH IN VATAMIN C

A study  by the University of Bern (Switzerland) antioxidants such as vitamin C and beta-carotene in the blood, have better memories, citrus fruits, kiwis, and fruits in general are good sources of vitamin C and many of them also supply beta-carotene such as oranges and mangos.

 

FRUITS RICH IN ANTHOCYANINS

Black currants, strawberries, blackberries, black olives, blueberries are rich in anthocyanins, vegetables pigment with a bluish or reddish hue. Anthocyanins are polyphenolic flavonoids that have a strong antioxidant action.1

FOODS WITH LOW GLYCEMIC INDEX CARBOHYDRATES

This group includes muesli and other preparations from whole grains, bananas and tubers such as cassava. Over the period of 3 or 4 hours they take to digest, they provide quite a constant level of glucose in the blood, which improve brain performance.

It especially beneficial to eat these types of foods for breakfast, in order to avoid the feeling of being run-down at midday due to a dip in glucose levels. Low glucose in the brain slows the synthesis of acetylcholine in the neurons, one of the primary  neurotransmitters, needed for memory and other cognitive functions.

OMEGA-3 FATTY ACIDS

A study by University of Siena (Italy) shows that omega-3 supplements taken over 35 days improve attention, memory and intellectual function in healthy subjects. This effect is due to the fact that these fatty acids promote neuron cell membrane stability and the transmission of nerve impulses over synapses.

 

The best food sources of omega-3 fatty acids are fish, soy,walnuts and flaxseed.

Source: A practical Guide to Body Care by Dr George D. Pamplona – Roger