diet for improving memory


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diet for improving memory

  2. 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. 3. IS IT POSSIBLE TO MAKE OUR MEMORY THAT POWERFUL?????• Sure we can….instead of following treatments that are based on drugs, people should pay more attention to the foods that they are consuming, as these can enhace the mental processes, too.• Following a “healthy habits regularly” like, a good diet, a good sleep help in memory consolidation. It also helps to maintain a normal functioning of the brain.• BUT most important way is through diet and foods because the foods do not have effects and contraindications. Of course, a selection must be made, as not all foods are proper for improving the brain function. Page 3
  4. 4. DIET TO IMPROVE MEMORY• First of all, a diet to improve memory should be based on foods that contain high amounts of iron.• IRON deficiency anemia represents one of the main causes of poor school performance. Learning, thinking & recalling the information are performed with difficulty when the iron levels are below the normal limits. Also ,a low level of iron in the body determines concentration problems.• Women who are between 19 and 50 years old require a greater amount of iron than men of the same age do.• As many studies have shown, the iron level is correlated to the IQ. Page 4
  5. 5. BRAIN FOODS-GOOD FOR MEMORYYou can increase your chances of maintaining a healthy brain–if you add "smart" foods and beverages to your diet.• IRON RICH DIET- In order to increase the iron level back to normal, people are advised to follow a diet to improve memory that is based on whole grain cereals and breads, beef, dried apricot and raisins. When the diet does not supply the necessary amount of iron, it is better to take some supplements. Page 5
  6. 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. 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. 8. BLUEBERRIES ARE SUPER NUTRITIOUS!!!• Blue berries contain anthocyanin, a known memory boosting phytochemical. They also contain many other phytochemicals that may contribute too a healthy brain function, also they improve the immune system by fighting the free radicals. The action of free radicals is enhanced by the environment toxins, such as radiations and air pollution. Page 8
  9. 9. APPLE!!!• An apple a day keeps doctor away, This is so true. Apple contains high levels of quercetin, an antioxidant that has been shown in the recent studies to protect against Alzheimer’s disease. Although it is also present in the flesh, the most quercetin is found in the skin. Red apples also contain anthocyanin in their skin. Page 9
  10. 10. SPINACH-GREEN LEAFY VEGETABLES• One study found that feeding rats with spinach prevented and even reversed memory loss. This may be due to high folic acid content, a nutrient that is believed to be protective against Alzheimer’s disease and age-related memory loss. Just a half- cup cooked spinach provides two third your daily requirement of folic acid. Page 10
  11. 11. ONIONS!!!• Red onions contain anthocyanin and quercetin. Yellow and white onions also contain good levels of quercetin. In India , where onions are an important staple, onions have been used as a folk remedy to boost memory for centuries. Page 11
  12. 12. BROCCOLI,RED BEETS,GRAPES,CHERRIES• Broccoli contains quercetin. Its also a good source of folic acid.• Beets are good source of anthocyanin and folic acid.• Grapes all color red, purple, black all contain quercetin and anthocyanin. Red wine also contains good levels of these phytochemicals , but overindulging in red wine may negate the benefits so keeping consumption to one glass per day may be wise.• Cherries another red food that is good for memory as it contain anthocyanin. Page 12
  13. 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 fats, which represents an important part of the brain cells membrane, is found in fish. A part of the omega-3 fats, which are also known as alpha linolenic acids ,is transformed by the body into DHA. Page 13
  14. 14. EGGS!!!!• Another protein source associated with a great brain boost are EGGS – It contains nasunin, an antioxidant that protects the lipids in brain cell membrane. These healthy fats have amazing brain power. They are linked to lower dementia and stroke risks; slower mental decline; and may play a vital role in enhancing memory, especially as we get older. For brain and heart health, eat one serving of egg weekly Page 14
  15. 15. • Proper and right nutrition can help one stay fit and keep the body relaxed. keep in mind that food is not just meant to satiate ones hunger, but has chemicals which go to brains also and helps to improve memory.• Be free from smoking and alcohol. smoking can lead to constriction of arteries which deliver oxygen to the brain thus have an adverse effect on memory power. So give up both addictions if you want to improve your memory.• Make these habits a part of daily routine and watch your memory boost manifold. Page 15
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