The brain consists of about 100 billion cells (neurons) that control all major functions of the body, including our memory. As with all our body cells, so that the brain needs adequate amounts of vitamins to ensure smooth and continuous power supply.
Brain cells did show a very high energy requirement, which represents 20% of our basic metabolism. What is the role of food in our memory health and which foods can improve both our memory and concentration level?
1. Expand to eat balanced food
The main fuel of the brain is glucose, which is supplied by the blood. The brain requires glucose throughout the day, while the lack of it causes the brain to change the priority on fuel that would disrupt its smooth functioning. So the role of diet in maintaining stable blood glucose levels is very important and this is mainly achieved by frequent balanced diet containing foods rich in carbohydrates.
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Examples of foods to enhance the good memory includes: bread, biscuits, pasta, rice, potatoes, fruits, juices and vegetables. Sugar when consumed in moderation also helps to improve memory, because the supply of the brain is glucose.
In addition to lunch and dinner, which are the two main meals for energy, which is not less important is breakfast and snacks in between meals the third time. It should not be removed because they continued supply of glucose to the brain.
Breakfast includes the initial needs of energy, and recent research shows that it also contributes to good mental performance. In particular, studies conducted in children and adolescents showed that children who eat breakfast regularly have memory and better performance in school.
In adults, regular consumption of foods in between meals (snacks) is associated with increased concentration and better memory as well as an increase in performance of the work.
2. Beware of diets
how to increase memory , vigilant your diet -Recent studies analyzing the negative impact of a strict diet on health and revealed that one of the main symptoms is a severe neurological disorder such as memory loss, poor concentration, weak, bad mood, etc..
This is obviously due to diet, that when we are not balanced diet (a diet that includes a variety of foods in the right proportion and amount), our bodies are not getting the necessary vitamins and glucose which is essential for reduced memory. So you have one more reason to avoid diets that promise quick results through lack of intense and ultimately dangerous.
3. Often replace fluids
Adequate hydration is something that is often overlooked. Every day we need to fill our water lost is usually through the consumption of a variety of fluids. Besides water, the hydration of the body can be achieved through a number of liquids, such as coffee, tea, juices, soft drinks, fruits and vegetables.
Do not forget that the water content in fruits and vegetables as high as 70-80% of their body weight. The importance of proper hydration is also evidenced by studies showing that even 3% dehydration (ie less than 250 ml) led to a lack of concentration, poor memory and reduced performance.
4. Vitamins
B vitamins (especially B6, B12 and folic acid) contribute to the proper functioning of the nervous system, facilitating the transfer of nerve impulses.
Foods rich in vitamin dairy products, nuts, grains, nuts and green leafy vegetables.
Also, antioxidants such as vitamins E and C, can increase the memory by slowing the aging brain cells. Foods rich in vitamin E is olive oil and seed oil. Important source of vitamin C are oranges, kiwi, blackberries and strawberries.
5. Fatty fish
Red meat and other food products that are based on red meat (ie sausage) is a diet rich in saturated fats. These foods other than cardiovascular problems they create, they also appear to reduce the capacity of intellectual performance.
Instead, you can eat fish, especially oily fish (salmon, trout, and tuna) which is an excellent source of omega-3 fatty acids. Omega 3 has been proven by research to improve memory and protect brain cells from damage. how to improve memory is to consume Salmon
6. you control the levels of iron
Xat Iron is one of the most important nutrients for the body. Low levels of iron, especially when it reaches the designated point as anemia, affect cognitive function, memory and ability to concentrate. (see: how to improve concentration at work)
Special attention should be drawn from vegetarians, who must follow a diet that is carefully designed to meet their needs for iron.
7. Chocolate
Research has shown that eating chocolate increases the production of endorphins, substances that cause a better mood and stimulate memory. Chocolate also contains a moderate amount of caffeine, which is related to stimulating and improving our mood. But beware, because chocolate has enough calories and if not consumed in moderation may lead to weight gain. A little slice of rich chocolate Cocoa is the ideal solution and healthy.
