- 1. DIET FOR IMPROVINGMEMORY Page 1
2. MEMORY improvement is one thing that we strugglewith from our
childhood,so that we can grow and havesuccessful careers.Our brain
is like a muscle the more we use it,the morepowerful it becomes.We
require our brain to functionoptimally at every age-as
students,professionals & inold age-as well as retrieve
information that we havelearnt or experienced.Page 2 3. IS IT
POSSIBLE TO MAKE OUR MEMORY THAT POWERFUL????? Sure we can.instead
of following treatments that are basedon drugs, people should pay
more attention to the foods thatthey are consuming, as these can
enhace the mentalprocesses, too. Following a healthy habits
regularly like, a good diet, a goodsleep help in memory
consolidation. It also helps to maintain anormal functioning of the
brain. BUT most important way is through diet and foods because
thefoods do not have effects and contraindications. Of course,
aselection must be made, as not all foods are proper forimproving
the brain function. Page 3 4. DIET TO IMPROVE MEMORY First of all,
a diet to improve memory should be based on foodsthat contain high
amounts of iron. IRON deficiency anemia represents one of the main
causes ofpoor school performance. Learning, thinking &
recalling theinformation are performed with difficulty when the
iron levelsare below the normal limits. Also ,a low level of iron
in the bodydetermines concentration problems. Women who are between
19 and 50 years old require a greateramount of iron than men of the
same age do. As many studies have shown, the iron level is
correlated to theIQ. Page 4 5. BRAIN FOODS-GOOD FOR MEMORYYou can
increase your chances of maintaining a healthy brainif you add
"smart" foods and beverages to your diet. IRON RICH DIET- In order
to increase the iron level back to normal, people areadvised to
follow a diet to improve memory that is based onwhole grain cereals
and breads, beef, dried apricot andraisins. When the diet does not
supply the necessaryamount of iron, it is better to take some
supplements.Page 5 6. Nuts & ChocolateNuts and seeds are good
sources of the antioxidantvitamin E, which is associated with less
cognitivedecline as you age. Dark chocolate also haspowerful
antioxidant properties, and containsnatural stimulants like
caffeine, which can enhancefocus and concentration. Enjoy up to an
ounce a dayof nuts and dark chocolate to provide all the
benefitsyou need without excess calories, fat, or sugar.Page 6 7.
FRUITS AND VEGGIESThe fruits and vegetables must be a part of the
diet to improve memory too. These, along with carbohydrates,
contains significant amounts of vitamins and minerals. They
stimulate the brain and improve the overall health condition. The
fruits and vegetables also acts as energy boosters. This way, they
can be used in the treatment of depression, which is the major
cause of memory loss.Page 7 8. BLUEBERRIES ARE SUPERNUTRITIOUS!!!
Blue berries contain anthocyanin, a known memory
boostingphytochemical. They also contain many other
phytochemicalsthat may contribute too a healthy brain function,
also theyimprove the immune system by fighting the free radicals.
Theaction of free radicals is enhanced by the environment
toxins,such as radiations and air pollution. Page 8 9. APPLE!!! An
apple a day keeps doctor away, This is so true.Apple contains high
levels of quercetin, anantioxidant that has been shown in the
recentstudies to protect against Alzheimers disease.Although it is
also present in the flesh, the mostquercetin is found in the skin.
Red apples alsocontain anthocyanin in their skin. Page 9 10.
SPINACH-GREEN LEAFYVEGETABLES One study found that feeding rats
with spinachprevented and even reversed memory loss. This maybe due
to high folic acid content, a nutrient that isbelieved to be
protective against Alzheimersdisease and age-related memory loss.
Just a half-cup cooked spinach provides two third your
dailyrequirement of folic acid. Page 10 11. ONIONS!!! Red onions
contain anthocyanin andquercetin. Yellow and white onions
alsocontain good levels of quercetin. In India ,where onions are an
important staple, onionshave been used as a folk remedy to
boostmemory for centuries.Page 11 12.
BROCCOLI,REDBEETS,GRAPES,CHERRIES Broccoli contains quercetin. Its
also a good sourceof folic acid. Beets are good source of
anthocyanin and folic acid. Grapes all color red, purple, black all
containquercetin and anthocyanin. Red wine also containsgood levels
of these phytochemicals , butoverindulging in red wine may negate
the benefits sokeeping consumption to one glass per day may bewise.
Cherries another red food that is good for memoryas it contain
anthocyanin.Page 12 13. Ginseng & Fish!!! They can do
everything from sharpen focus and concentration,to enhance memory,
attention span, and brain function. Fish,such as sardines contain
omega-3 fatty acids.omega-3 fats,which represents an important part
of the brain cellsmembrane, is found in fish. A part of the omega-3
fats, whichare also known as alpha linolenic acids ,is transformed
by thebody into DHA. Page 13 14. EGGS!!!! Another protein source
associated with a great brainboost are EGGS It contains nasunin, an
antioxidantthat protects the lipids in brain cell membrane.These
healthy fats have amazing brain power. Theyare linked to lower
dementia and stroke risks; slowermental decline; and may play a
vital role inenhancing memory, especially as we get older. Forbrain
and heart health, eat one serving of egg weekly Page 14 15. Proper
and right nutrition can help one stayfit and keep the body relaxed.
keep in mindthat food is not just meant to satiate oneshunger, but
has chemicals which go tobrains also and helps to improve memory.
Be free from smoking and alcohol. smokingcan lead to constriction
of arteries whichdeliver oxygen to the brain thus have anadverse
effect on memory power. So give upboth addictions if you want to
improve yourmemory. Make these habits a part of daily routine
andwatch your memory boost manifold.Page 15 16. Page 16
