" HOW TO IMPROVE MEMBRY "

Vitamin B6

• Although vitamin B6 should never be taken without medical supervision, the vitamin helps create such neurotransmitters as dopamine, serotonin and norepinephrine. According to a three-month study conducted in the Netherlands, vitamin B6 showed "modest but significant gains" in long-term memory.

  Vitamin B12

   

• Dr. Sally Stabler, an associate professor of medicine at the University of Colorado Health Sciences Center School of Medicine, claims that B12 deficiency causes short-term memory loss. Cheese, milk, yogurt and lean beef are good sources of B12. Thirty percent of people over the age of 60, however, have trouble absorbing the vitamin through food or supplements and may require B12 shots.

  Thiamin and Riboflavin

   

• Thiamin and riboflavin, other vital B vitamins, also have an impact on memory and thinking. Research by the U.S. Department of Agriculture indicated that people with normal thiamin levels had better memories than those with thiamin deficiencies. Fear, fatigue and irritability, all symptoms associated with memory loss, were also improved in people with adequate thiamin levels. In addition, people with high levels of riboflavin, also known as vitamin B2, seem to perform better on memory tests.

Lecithin and Choline

• Dr. Florence Stafford, professor of gerontology at Florida International University, conducted two studies which proved that lecithin, an additive found in  ICE CREAM margarine and mayonnaise, increases the amount of choline in the brain. Choline, a B vitamin, is ultimately a necessary ingredient for memory function. Two tablespoons a day, mixed with yogurt, applesauce or cereal will give immediate effects.

  Zinc

   

• Vitamin B6 works in conjunction with zinc as a neurotransmitter. The two work together to improve faster memory. In addition, some experts contend that Alzheimer's disease patients may have less than 50 percent of the zinc they need.

FOOD THAT HELP TO IMPROVE OUR MEMBRY

To improve your memory, you need to take care of your brain. Eating foods that contain the nutrients and antioxidants your brain needs will help improve your memory. Your brain uses glucose for energy and nutrients in your food to protect brain cells. You should eat foods that are good sources of nutrients, antioxidants, folic acid and omega-3 fatty acids on a daily basis.

Time Frame

• Your brain cannot store the glucose it needs for energy. You need to supply your brain with a continuous supply of fuel. This fuel comes from eating foods that contain the things your brain needs. Eating brain-healthy foods throughout the day is the best way to maintain your brain's energy level. Without a supply of energy to your brain, your memory will suffer.

  Fruits

• Fruits that contain high levels of nutrients and antioxidants help protect your brain's cells. Usually, these fruits have a dark- colored skin. Some brain-healthy fruits include blueberries, blackberries, strawberries, raspberries, plums, red grapes, red apples, prunes and cherries. Mixing fruit into other foods like yogurt and cereal will help you make every meal---brain healthy.

  Vegetables

• Like dark-skinned fruit, dark vegetables are good for your brain. The dark-skinned and dark-leaf vegetables contain the highest levels of nutrients. To help your brain, eat kale, spinach, broccoli, beets, Brussels sprouts, red and green bell peppers, red onions, corn and eggplant. Do not peel the dark-skinned vegetables before eating. You need to eat the skin in order to get the most nutrition from the vegetables. To retain nutrients, you should bake or steam the vegetables

Juices

• Fruit and vegetable juices will also give you needed nutrients and antioxidants. Good choices are juices not made from concentrate and fortified with additional nutrients. You can get a full serving of vegetables in every glass of a vegetable juice cocktail. Drinking a juice that has both vegetables and fruits can give you a daily serving of each in every glass. Be sure to read the juice label to ensure that the proper nutrition is provided.

  Nuts

• Nuts are a good source of vitamin E. Vitamin E protects brain cells from damage. Eating nuts as a snack is a good way to boost your brain power. You should eat almonds, pecans or walnuts. Watch your sodium by eating low-salt or unsalted nuts.

  Folic Acid

• Folic acid is a vitamin that helps your body make new cells. You can get folic acid from citrus fruits like oranges and grapefruits. Other good sources of folic acid include bananas, black-eyed peas, soybeans, wheat germ, lentils and fortified whole-grain cereal.

  Omega-3 Fatty Acid

• Omega-3 fatty acids are essential to health but cannot be produced by your body. Eat cold-water fatty fish like halibut, mackerel, salmon, trout and tuna for omega-3 fatty acids. You should eat two-to-three servings of fish a week to maintain your brain health

Vitamin C

• There are a number of other foods to help improve your memory. They include asparagus, kale, sweet potatoes and cantaloupe. Other foods that boost memory by improving your blood circulation are cantaloupe, radishes, red cabbage, watermelon and cherries. All these foods have large portions of Vitamin C which keeps your immune system functioning at an optimal level. These foods also help you to stave off depression which contributes to decreased mental capacity and loss of memory.

  Diabetes

• Diabetes is a disease that actually robs your memory. If you want to improve your memory and stop the onset of diabetes, consume large amounts of whole grains, vegetables, nuts and fruits on a regular basis. These foods allow you to get to the root of the problem concerning memory loss. These foods are also rich in fiber which allows them to help you fight diabetes.

  Fish

• To improve your memory, you may want to incorporate some fish such as salmon, mackerel and sardines into your diet. When you consume fish products, you are taking in polyunsaturated fats and omega-3s, which are important for memory enhancement. A large part of the brain is made up from fats, so the fish oils help improve your mental capacity and memory. Your brain needs these key ingredients to keep functioning at a high level.

   

  What to Eat to Improve Bad Memory

   

  If you have a bad memory, it's a good idea to think about improving your diet. There are a number of foods you can eat that will help improve your memory. You have to stick to a healthier lifestyle, and eat foods that improve your memory. A healthy diet will also help you wipe out health conditions that contribute to MEMBRY LOSS and age-related symptoms.

   

  Antioxidants

   

• If you want to improve your memory, then you need to consume foods that contain large amounts of antioxidants. When antioxidants are in your system, they help more oxygen circulate throughout the body which, in turn, stimulates brain activity. Antioxidants also help the body destroy free radicals, which are responsible for a number of diseases and illnesses. Foods that contain antioxidants are broccoli, red kidney beans, blueberries, strawberries, tomatoes, red grapes and garlic. Antioxidants help the flow of oxygen to the brain. Foods which contain  VITAMIN C Vitamin E and beta carotene are considered to be antioxidantsSweet Potatoes
• Another food that helps to improve memory and brain function is the sweet potato. This food has an abundant supply of Vitamin B6, along with ample amounts of carbohydrates and antioxidants. Your brain needs Vitamin B6 to manufacture neurotransmitters, which allows communication to take place within certain parts of the brain. Carbohydrates are also important to the brain because this is the only source of fuel that the brain will use

How to Eat to Improve Your Brain Power

When you are feeling like you need a bit of a brain boost, there are ways to eat just right to get that. When you are making an important decision you want your mind to be clear. When you eat right you can boost your brains power up to 200%. No matter what you are currently feeling eating the right food at the right time can help you improve your mood, stability, memory, sharpness, etc. etc. It does not matter how old you are, eating right can help you improve your brain power!

LUEBERRIES -

 

Blueberries are a great brain food as they are loaded with antioxidants that are proven to help protect the brain from free-radical damage and cut your risk of Alzheimer’s and Parkinson’s diseases. You can eat them fresh or frozen for the same great benefits. Blueberries rippen around July each year.

• Step 2
   

  - SALMON OR MACKEREL -

  
  
  These fish choices are rich in omega-3 fatty acids and are a building block of our brain tissue. Because of this they really help you to focus and think clearly. If you are not a big fan of fish then you can take a omega-3 supplement daily.

   

• Step 3
   

  - LOW-FAT YOGURT OR MIXED NUTS -

  
  
  These items help your brain to send signals to calm down to your body. Each one is loaded with a different powerful amino acid. Yogurt is loaded with lysine. Nuts are packed with arginine. Both are great at calming nerves and helping you to relax.

   

• Step 4
   

  - PEPPERMINT TEA -

  
  
  The scent and taste of peppermint help you to both focus and boost your performance. The same is not true however for peppermint candy, due to the sugar, so stick with the tea when you need a little boost for performance and focus.

   

• Step 5
   

  - ARUGULA OR SPINACH -
  
   

  Either one of these can be eaten as a salad or in any other dish. Each one contains B vitamins that helps you to be in a better mood. When you are feeling down try eating either spinach or arugula and you will really feel better.

• Step 6
   

  - COFFEE -

  
  
  Yes it is true that coffee can help wake up and give us a jolt of energy. However do not overdo it as it can backfire on you. Stick to one cup two at the most in the morning and do not have any later i the day. To much caffeine can really affect your sleep routine and you have to seep so your brain can properly function the following day!

• Step 7
   

  - 1 TABLESPOON OF GROUND FLAXSEED DAILY -
  
   

  Flaxseed is loaded with alphalinoleic which is a healthy fat that works to improve cerebral cortex. This is the area of our brain which processes sensory information like pleasure. You do not have to take it straight, you can sprinkle it on your food or drinks throughout the day to get in a tablespoon.

How to Eat for Brain Health

It has been shown that many foods can promote brain health. Eating them can improve your memory, and enhance your ability to learn new skills. Simple changes to a diet can improve brain health

Eat more fish. You may have heard that omega-3  FATTY ACIDS  can improve brain function. Fatty fishes, such as salmon, are the best source of omega-3 fatty acids. Nuts can also provide omega-3 fatty acids.

• Step 2
   

  Look for foods that have antioxidant qualities. Oranges and blueberries are examples of antioxidant rich foods that can reverse the aging process of brain cells. Coffee also is high in antioxidants.

   

• Step 3

   

  Add leafy vegetables to your diet. Harvard research has shown that people who eat more broccoli and cauliflower have a tendency to perform better on tests.

• Step 4
   

  Read labels to find foods that are high in the B vitamins. B vitamins are vital to optimal brain function. A selection of B vitamin rich foods includes whole grain breads, fortified cereals, meat, milk, vegetables and eggs.

• Step 5
   

  Follow the USDA dietary recommendations. An easy method for eating for brain health is to use the USDA Food Pyramid to help make your food choices.