Who needs to boost their memory power? Is it just kids who have
There is never too late to supply good nutrition to the brain. Lets see what are the good food and bad food that makes and impact on our brain. And also what are the daily habits that influence the brain functioning.
Before we talk about nutrition, the 3 main meal of the day is important where each meal has its own purpose to serve the day. Breakfast – first meal of the day, this help you to concentrate and focus on your work. Afternoon – best time eat more that is take in carbohydrate where you will have time to digest it before night. Dinner – is the meal that you take to prevent you from not having a good sleep when you hungry. All these 3 meals are of course giving energy for the day, but the portion of nutrients are different.
Brain needs vitamin C, vitamin C are found easily in fruits and vegetables, rich in fruits are guava, citrus fruits, papaya and the berries family. Rich in vegetables are broccoli, brussels sprouts, potatoes and cauliflower. Vitamin C is concentrated in brain compare to other body parts, which is essential for brain to function well.
Vitamin B is one of brain nutrition that is required includes folate, choline, pyrodoxine and thiamine. All these vitamin B has their own function to enhance the brain. Vitamin B is found in fruits and vegetables such as meat, seafood especially the oily fish, oats, potatoes, brown rice, papaya, legumes and lentils, nuts and seeds, dairy products, egg, cruciferouse vegetables, spinach and etc. Vitamin B also increase serotonin level which gives good feeling and promote good sleep.
Vitamin C and vitamin B are water soluble vitamin where they leach easily if they are put in water solution. So, the content of these vitamins is very much concern on storage condition, period, cooking method will effect indirectly.
When we talk about fat-soluble vitamins that helps in brain function are Vitamin A and Vitamin E. Vitamin A function
When we say good fat, omega 3 will pop out where you think about DHA & EPA, which you can observe most of the formulated milk powder for children, which improves memory and also enhance the intelligent skill. Antioxidant such as lycopene, polyphenols, catechins and flavonoids help to boost the function of brain, through vegetables and fruits like berries, tomatoes, green tea, dark chocolate, red cabbage.
Last but not least the minerals that we need for our brain are magnesium and potassium. We can find these minerals rich in soy bean, chick peas, lentils, chicken, milk, cheddar cheese, cashew nuts, kidney bean, tuna, milk, spinach and banana.
Water is also important to keep the body hydrated and ensure the brain is function well.
Daily habits we should practice are eat well without skipping the 3 meals, meditation keeps our brain in good state, have a good sleep not less than 6 hours, talk to a friend reduces the stress, learn something new each day and challenging yourself with quizzes stimulate the brain to actively function.
Boosting our brain with the right nutrition and right habit will keep us at bay from the diseases that