Most of us have experienced difficult circumstances to remember or memorize. But not infrequently the situation is regarded as a common or normal. In fact, if left unchecked can result in bad condition.Our brains, with all the complexity and sensitivity, need food to maintain normal function. Over time, toxins will accumulate in our bodies. Toxins can come from pollution, smoking and alcohol consumption can inhibit the process of blood circulation.
Several types of vitamins are essential to stimulate the brain to be more effective and can in turn affect the consciousness of memory, mental concentration and to some extent. Here is a vitamin and food sources that can improve memory or your memory:
1. Vitamin B
Research shows B vitamins improve memory by creating a protective shield for neurons in the brain. Vitamin B is important for memory, including B6, B12 and folic acid (B9).
* Vitamin B6: Research has proven the effectiveness of this vitamin as memory retention and contribute to the promotion of brain health. Food sources of vitamin B6 include legumes, meat, cereals, fish, poultry, bananas, soybeans, avocados, peanut butter, potatoes, spinach, cheese, wheat, beans, cereals, milk and eggs. However please note, vitamin B6 is very sensitive to ultraviolet light and heat, so a large amount of these nutrients can be lost during the cooking process.
* Folic acid (vitamin B9): folic acid can reduce homocysteine levels in the blood. High homocysteine can be harmful to brain cells, causing memory loss. The most important food sources of folic acid are green leafy vegetables and beans. In addition, folic acid can also encourage the production of red blood cells and improve mental.
* Vitamin B12: It helps to generate red blood cells that carries oxygen to the brain. It also helps in the repair of nerve fibers in the brain. The source of this vitamin are meat and other animal products like eggs and cheese. In addition, some cereals are fortified with vitamin B12.
2. Vitamin D
Parents are more likely to have vitamin D deficiency and this can affect cognitive function and mental health. Hypovitaminosis D, which is caused by deficiency of vitamin D, commonly found in those aged quite advanced.
A study published in the "American Journal of Geriatric Psychiatry" involving 80 volunteers and 40 of them have Alzheimer's. This study aimed to study the relationship between vitamin D, with a mood, physical performance and cognitive function. The study shows, due to deficiency of vitamin D, proved something to do with interference on cognitive performance.
3. Choline and Thiamine
Choline is an essential nutrient that is included in the category of vitamins. The human body synthesizes some of choline. It is essential for the formation of a neurotransmitter called acetylcholine. The reaction of choline in the brain was able to prevent memory loss and improve brain function. These nutrients are present in many foods, especially in peanuts, milk and eggs. While thiamine is a type of B vitamins, which are also important in the production of acetylcholine. Food sources of this vitamin are whole grains, pumpkin seeds, pork, beans, enriched breads and cereals and dried beans.
4. Antioxidants
Some of the vitamins showed anti-oxidation properties of very good and they have the ability to protect brain tissue from harmful free radicals. Such as vitamins C, E and beta carotene (vitamin A) which implies having the ability for it.
Antioxidant and memory are interrelated because free radicals can disrupt the function of brain neurons. Like the B vitamins, antioxidants also provides protection to the brain structures from the threat of damage, caused by free radicals, which can cause memory loss from time to time. Consuming foods that contain antioxidants such as berries and citrus fruits, and vegetables such as peppers, broccoli and spinach are very useful. Cereals, pulses, vegetable oil and beans are examples of foods rich in Vitamin E.
Routine household consumption of all kinds of vitamins can help combat the problem of short-term memory loss that may occur in the future. These vitamins will work better on our memory, if supported by a healthy lifestyle. Regular exercise, proper diet, good sleep habits, proper stress management, quit smoking and not drinking alcohol will definitely help you in improving memory.
source : http://www.sharehealthyonline.com
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