Our brains, with all the complexity and sensitivity, in need of food to maintain normal functioning. As time went on, toxins accumulate in our bodies. These toxins can come from pollution, cigarettes and alcohol consumption that can obstruct blood circulation.
This led to the availability of vitamins and essential nutrients to brain slowly depleting. This condition affects the ability of normal brain function. When the brain fails to function correctly, you may be facing some serious health problems include loss of memory.
Some types of vitamins are indeed important to stimulate the brain to make it more effective and in turn can affect the awareness of mental concentration and memory, up to a certain extent. Here is a source of vitamins and foods that can increase your memory or recollection:
1. Vitamin B
Research shows, the B vitamins to improve memory by creating a protective shield for the neurons in the brain. B vitamins are important for memory including B6, B12, and folic acid (B9).
* Vitamin B6: research has proven the effectiveness of this vitamin as a memory retention as well as a contribution to the promotion of health of the brain. Food sources of vitamin B6 include peas, meats, cereals, fish, poultry, banana, avocado, soy, peanut, potato, spinach, cheese, wheat, beans, cereals, milk and eggs. But keep in mind, the 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 the level of homocysteine levels in the blood. It can undermine and endanger Homocystein brain cells, causing memory loss. The most important food sources of folic acid is a leafy green vegetables and beans. In addition, folic acid can also encourage the production of red blood cells and improve mentally.
* Vitamin B12: helps to produce red blood cells that carry oxygen to the brain. It also assists in the repair of nerve fibers in the brain. The source of this vitamin is the meat and other animal products such as eggs and cheese. In addition, some cereals are fortified with vitamin B12.
2. Vitamin D
Older people are more at risk of suffering from lack of vitamin D and this can affect cognitive function and mental health. Hypovitaminosis D, due to lack of vitamin D, are found in those who are advanced enough.
A study published in the "American Journal of Geriatric Psychiatry" involving 80 volunteers and 40 of them have Alzheimer 's. This research was intended to study the relationship between vitamin D, with mood, physical performance and cognitive functioning. Outcome studies show, due to a deficiency of vitamin D, proved to have anything to do with disruption in cognitive performance.
3. Choline and Thiamine
Choline is essential nutrients that are included in the category of vitamins. The human body synthesize some choline. It is very important for the formation of a neurotransmitter called acetylcholine. It turns out that choline reactions in the brain may prevent memory loss and improve brain function. This nutrient is present in many foods, especially in peanuts, milk and eggs. While thiamine is a type of vitamin B, which is also important in producing acetylcholine. Food sources of this vitamin are seeds, pumpkin seeds, pork, beans, bread and cereals and nuts, enriched with dry.
4. Antioxidants
Some vitamins exhibit anti-oxidation is excellent and they have the ability to protect the brain tissue of harmful free radicals. Such as vitamin C, E and beta carotene (vitamin A) that their subjects had the ability for it.
Antioxidants and memory are interconnected due to free radicals can disrupt the function of neurons of the brain. As with B vitamins, antioxidants also provide protection to the structure of the brain from the threat of damage, caused by free radicals, which can lead to memory loss from time to time. Consume foods containing antioxidants such as berry and citrus fruits, and vegetables like bell peppers, broccoli and spinach are very useful. Cereals, beans, vegetable oil and cocoa are examples of foods that are rich in Vitamin e.
Konsumi routine of all types of vitamins can help fight the problem of short term memory loss that may occur in the future. Vitamins-Vitamin will work well in our memory, when supported with a healthy lifestyle. Regular exercise, proper diet, good sleep habits, stress management, quitting smoking and drinking alcohol are sure to help you in improving memory.
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