Foods that boost memory

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In psychology, memory is the process in which information is encoded, stored, and retrieved. Encoding allows information that is from the outside world to reach our senses in the forms of chemical and physical stimuli. In this first stage we must change the information so that we may put the memory into the encoding process. Storage is the second memory stage or process. This entails that we maintain information over periods of time. Finally the third process is the retrieval of information that we have stored. We must locate it and return it to our consciousness.

There are three types of memories :-

1) Long term memory.
2) Small term memory.
3) Sensory memory.

This memory gets weak as we grow old or maybe through other reasons which may be stress ,psychological disorders etc.. The foods which help to gain or to increase memory include :-

1) NUTS :

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Nuts are the storehouse of health benefiting poly-phenolic flavonoid antioxidants such as carotenes, resveratrol, lutein, cryptoxanthin, etc. These compounds have been found to offer protection against cancers, heart disease, degenerative nerve disease, Alzheimer’s disease, and viral/ fungal infections.

Nuts nutrition is complete in the sense that in addition to calories, and vitamins, they are rich source of minerals like manganese, potassium, calcium, iron, magnesium, zinc, fluoride and selenium. Manganese is a co-factor for the enzyme superoxide dismutase, which is a very powerful free radical scavenger. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Copper is required for the production of red blood cells. Iron is required for red blood cell formation. Fluoride is a component of bones and teeth and plays important role in prevention of dental caries.Finally, most nuts are excellent sources of fiber and vitamins, which help keep your body running like a smoothly oiled machine.

2) BLUEBERRIES  :-

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Blueberries are the highest source of a phytonutrient called proanthocyanidins, which is thought to slow the aging process by decreasing free radicals which cause wrinkles. Blueberries nourish the nervous system and have other antioxidants such as phenols and anthocyanin, which are actually found in higher quantities in organic blueberries than conventional ones. These antioxidants don’t seem to be damaged by freezing the berries, but can be reduced by cooking them. Blueberries also contain quercetin, an anti-inflammatory that can be beneficial for joint health, allergies and other conditions which have an inflamed response.

Brain Health: The anthocyanin, the selenium, the vitamins A, B-complex, C and E, the zinc, sodium, potassium, copper, magnesium, phosphorus, manganese etc., among others, can prevent and heal neurotic disorders by preventing degeneration and death of neurons, brain-cells and also by restoring health of the central nervous system. It is hard to believe that these berries can also cure serious problems like Alzheimer’s disease to a great extent. They even heal damaged brain cells and neuron tissues and keep your memory sharp for a long-long time. Researchers found that diets rich in blueberries significantly improved both the learning capacity and motor skills of aging animals, making them mentally equivalent to much younger ones.

3) BROCCOLI:-

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Broccoli contains a high amount of potassium, which helps maintain a healthy nervous system and optimal brain function, as well as promotes regular muscle growth.One cup of broccoli contains the RDA of vitamin C, an antioxidant necessary for fighting against free radicals. Moreover, vitamin C is an effective antihistamine for easing the discomfort of the common cold.Broccoli’s nutritional profile is impressive. It contains high levels of fiber (both soluble and insoluble) and is a rich source of vitamin-C.

4) BEANS AND LEGUMES:-

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Beans are a super healthy, super versatile and super affordable food. Beans are high in antioxidants, fiber, protein, B vitamins, iron, magnesium, potassium, copper and zinc. Eating beans regularly may decrease the risk of diabetes, heart disease, colorectal cancer, and helps with weight management. Beans are hearty, helping you feel full so you will tend to eat less.

One of the reasons the health benefits of beans are so many is because they contain a lot of fibre .Also, chemicals that block formation of cancer cells are released. In fact, beans are concentrated carriers of protease inhibitors, enzymes that can counteract the activation of cancer-causing compounds in the colon.Eating beans regularly may lower the risk of coronary heart disease.

5) SPINACH :-

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Fresh leaves are rich source of several vital anti-oxidant vitamins like vitamin A, vitamin C, and flavonoid poly phenolic antioxidants such as lutein, zea-xanthin and beta-carotene. Together these compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a healing role in aging and various disease processes.

Zea-xanthin, an important dietary carotenoid, is selectively absorbed into the retinal macula lutea in the eyes where it is thought to provide antioxidant and protective light-filtering functions. It thus helps protect from “age-related macular related macular disease” (ARMD), especially in the elderly.

In addition, vitamin A is required for maintaining healthy mucus membranes and skin and is essential for normal eye-sight. Consumption of natural vegetables and fruits rich in vitamin A and flavonoids also known to help the body protect from lung and oral cavity cancers.

Folate deficiency is serious. Symptoms include mental fatigue, nonsenile dementia, anxiety, depression, forgetfulness and confusion. The poor Western diet, based on refined carbohydrates, sugar, unhealthy fats, alcohol, nicotine, and caffeine, rapidly depletes your body’s store of B vitamins. Just 1 cup of boiled spinach contains more than 65% of your Daily Value (DV) for folate and more than 20% of your DV for vitamin B6.

 

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