Boost your memory with dietary substances
Memory Boosting Substances
The human brain weighs about 1.5 Kg, which is almost 2% of the weight of on average man, but it consumes 20 % of the daily calorie intake, so for its optimal functioning it is necessary to provide a healthy and nutritious diet, rich in choline.
For an excellent memory, you should boost your power of concentration, because the information is encoded better when you are focused and alert. The alertness state and the power of concentration can be ensured in the first place by an adequate and steady calorie intake throughout the day. So eating regularly- three meals a day – helps you to concentrate.
Which are the natural substances that can boost your memory?
Your ability to retain and to remember information depends on getting brain cells to make new connections. The neurons function better when they are highly excited and the neurotransmitter which can do this thing is acetylcholine.
Acetylcholine is derived from the nutrient choline. Great sources of choline are: fish (especially sardines), eggs, liver, soy beans, peanuts, and other nuts. The choline is transformed in your body into acetylcholine in the presence of vitamins B5 (pantothenic acid), B1, B12, and C.
Recent research at Duke University Medical Center demonstrated that supplementing choline has some truly remarkable effects. Pregnant female rats were fed with choline supplements and their offspring had “superbrains” compared to the offspring of the rats which were not fed with cholinne. The infant rats of mothers who received choline had vastly superior brains with more neuronal connections and, consequently, improved learning ability and better memory recall, all of which persisted into old age.
Researches with choline were led with human subjects, too. Florence Safford of Florida International University gave forty-one people, ages fifty to eighty, 500 mg doses of choline every day for five weeks. The subjects reported having only half the number of incidents of memory lapses as before.
A form of choline which can easily cross the blood-brain barrier is phosphatidyl choline which is found in lecithin. Another precursor of acetylcholine is citicholine which has been used successfully to treat victims of head injuries and strokes. This substance protects brain cells from decreased blood flow (ischemia) and improves memory and learning in the elderly.
Another form of choline, derived from soy lecithin, is Alpha-GPC (L-alpha-glyceryl-phosphorylcholine, or choline alfoscerate). Alpha-GPC seems to be more effective than citicholine, and with very few side effects (there were only a few cases of diarrhea, dizziness, insomnia, or restlessness). The recommended dose is 500-1,500 mg daily.
Other substances that should be included or avoided from your eating plan, to the improve memory process:
- Saturated Fat – Limit the saturated fat intake. Foods high in saturated fats (red meat, whole milk, butter, cheese, sour cream, and ice cream) increase the risk of dementia and impair concentration and memory.
- Antioxidants – Add to your diet colorful fruits and vegetables and drink green tea. They are high in antioxidants, which protect your brain cells from damage. Green tea enhances memory and mental alertness and slows brain aging.
- Resveratrol, a flavonoid from red wine, grape juice, cranberry juice, fresh grapes, berries, and peanuts, boosts blood flow in the brain and reduces the risk of Alzheimer’s disease. If you choose to take the resveratrol from red wine, do it with moderation (maximum one glass per day).
Read more on: