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Published : 7-04-2016, 18:54 | Category: Health

We began to worry excessive nervousness, irritability and poor memorability? Perhaps the brain has been working hand to mouth, and it's time to show special care of him - saturate it with useful substances. Their main food source is, however, necessary to know exactly which products improve memory, to include them in the daily menu.

For full thinking process and good brain memory requires several substances: glucose, iron, vitamins, zinc and copper, lecithin, calcium and magnesium fatty acid. And because they are present in the available products, you just do not forget to include them in the daily menu.
Glucose gives the brain cells with energy. And it they consume a large number - up to 20%. This is despite the fact that the brain is a 2% of total body weight. The source of glucose is honey, bread, noodles, vegetables, dried fruits, fruit, especially valuable bananas and potatoes.

Choline is found in vitamin antisclerosic. It is part of the containment marrow cells and prevents damage. Lack of choline is considered the main cause of memory loss. In the body the substance is supplied with products such as egg yolks, sardines, wheat germ.

B vitamins provide a quick "inclusion" of the brain: B2 prevents damage to the nervous tissue, is involved in the synthesis of acetylcholine, necessary for memory, B5 has anti-stress effect, B12 prevents dementia and activates the power of the nerve cells and brain activity. The source of the B vitamins are whole grains, wheat germ, beans, herbs, cheese, fish, soybeans.

Iron is involved in the formation of hemoglobin, whose main activity is the transport of oxygen to the tissues. it is vital for the brain. Hypoxia, or oxygen deprivation can cause memory loss, drowsiness, fatigue, frequent yawning. The source of iron is meat, apricots, pumpkin, beans, beets, mussels, almonds, hazelnuts.

Essential fatty acids are omega-3 included in the structure of cell membranes. Activate brain activity, improve memory. The source of the fatty acids are flax seed, walnuts, seafood (ocean fish).

Zinc and copper are necessary for normal functioning of the brain. Their deficiency leads to lower memory and poor concentration. Remove these substances can be made from potatoes, oats, cauliflower, rye, pumpkin seeds, almonds, oysters, beef.

Lecithin is a major component of myelin layer and containment of brain nerve cells. A sufficient intake of this lipotropic substances provides a good memory and normal brain activity. Lecithin is rich in nuts, eggs, butter, beans, brewer's yeast, soybeans, sardines and mackerel.

Calcium and magnesium strengthens the nerves. The source of these substances are dairy products, bran, whole-grain bread. For good absorption of calcium and vitamin D is needed to remove it can be from egg yolk and liver.

Antioxidants protect brain cells from damage and premature aging. Possess antioxidant properties of vitamins C and E. They can be extracted from garlic, onion, cabbage, bell peppers, black currants, rose hips, unrefined vegetable oils. Similarly, the action has selenium, copper and polyphenols contained in the grains of grapes, apples, green tea, olive oil.

If the brain is assigned an increased intellectual capacity, should be regularly included in the daily diet of foods that improve memory. This is one banana, 5 walnut kernels, almonds, hazelnuts, 1 tablespoon of honey, 100 g of raisins, dried apricots, brown bread, vegetable salad, 1 egg, oatmeal or buckwheat or a garnish of these cereals, legumes, milk, butter, cottage cheese, yogurt, dark chocolate, any fruit. Twice a week (no more) useful to have a meat dish and one time - the fish.

Food product that improves memory


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