Having a good memory would result in having a healthy lifestyle and working effectively. Certain vitamins and supplements can enhance memory and should be taken regularly. So what your body needs is being provided necessary vitamins and minerals for your body to have a good memory. But which vitamins work best for your memory?
1. Vitamin group B
Vitamin B3, or niacin, is beneficial for your brain function. There have been several researches were conducted with vitamin B3: if the body is provided 425 mg of vitamin B3 per day can improve your memory up to 40 percent. Vitamin B3 helps create a healthy activity of enzymes, substances that will help to stop the activities of the toxins affect the brain functioning. It makes your brain healthy, normal metabolism with clear thinking.
Vitamin B9 or folic acid supports proper adrenal function, maintains a healthy and calm nervous system. Vitamin B9 is essential for human development and it encourages consistent brain activity. Folic acid may also play an important role in helping to slow down the memory loss process due to aging.
Vitamin B6 supports the numerous bodily functions. It has been proven to be beneficial in memory retention as well as maintaining brain health.
Vitamin B12 helps repair nerve fibers in the brain. Studies showed that it may also decrease the blood levels of the amino acid homocysteine, which decreases brain function.
You can increase the B vitamins in your diet by taking vitamin supplements or by consuming natural foods such as spinach and other dark, leafy greens; broccoli, asparagus, strawberries, melons, black beans, leeks, and other legumes, citrus fruits such as oranges and grapefruit, and soybeans.
Vitamin E is a powerful antioxidant; it is beneficial to overall health and brain function. Vitamin E can help keep the good memory when getting old. Vitamin E protects brain tissue by breaking down free radicals, which are toxic forms of the oxygen molecule naturally found in the bloodstream. Vitamin E is involved in helping to clear blood vessels, through its ability to slow the formation of cholesterol.
The major source of vitamin E is cereal, nuts, tomatoes, spinach, sunflower oils, mangoes, papayas.
Vitamin C is known as the most powerful antioxidant keeps the skin healthy, protects beautiful teeth and bones, improves the immune system and prevents damage to the basic brain structures by neutralizing or at least slow down the action of the free radicals. Most fruits and vegetables contain vitamin C such as strawberries, orange, broccoli, cabbage, grape, tomato… Besides, you can find plenty of vitamin C in sweet red pepper.
Yogurt can benefit your health in a variety of ways, it not only helps re-creating protein, calcium for bones but also helps reduce weight and prevent colds. Therefore, it should definitely be added to your shopping list the next time you head out to the grocery store.
1. Reducing waist size
Regularly eating yogurt can reduce your waist size, which almost women desire to. It is known that people who eat much yogurt when combined with the decrease in calories can reduce waist size by 22% compared to dieters who keep ignoring yogurt.
2. Benefits for digestive system
Yogurt contains good bacteria for your digestive process. They help regulate digestion or strengthen your immune system by limiting the harmful microorganisms that can cause intestinal infections.
3. Good source of vitamins
Yogurt is loaded with important vitamins such as potassium, riboflavin, phosphorus, iodine, zinc and vitamin B5. Yogurt also contains B12 helps maintain blood cells and keeps your nervous system functioning properly. In addition, the vitamin D in yogurt helps the body to absorb calcium.
4. High blood pressure preventing
Yogurt consumption can help erase excess sodium in the body due to its potassium content.
5. Strengthening the immune system
Eat 2-3 yoghurt per day can make your body stronger and fight well against many diseases, infections. Many studies showed that the healthy bacteria in yogurt help can send signals to cells of immune system in order to fight harmful bacteria.
6. Teeth protector
Although yogurt has sugar content but it does not cause tooth decay. In addition, the lactic acid in yogurt may help protect gums. The study also confirmed that the risk of periodontal disease of people who eat yoghurt every day is lower than 60% of those who don’t.
7. A protein-rich food
Yogurt is an excellent source of protein, so you should eat them every day to improve physical health and strengthen your muscle. It’s recommend that you should add protein-rich foods or yogurt for at least 80-10 grams per meal.
Important notes when eating yogurt
1. Use after meals
The beneficial bacteria in yogurt survive in conditions of pH> = 5.4. When hungry, the pH in the stomach is equal or lower 2. Therefore, the beneficial bacteria in yogurt will be destroyed, reducing its effects.
After eating, pH can increase from 3-5. This is an ideal condition for beneficial bacteria in yogurt to work well.
2. Do not use hot yogurt
Heating yogurt will make its good bacteria lose their active ability. So, nutrients and digestion stimulating capacity is greatly reduced.
3. Do not use along with other drugs
Substances in antibiotics or drugs containing amino sulfur can also disrupt or destroy the activity of beneficial bacteria in yogurt.
4. Choose appropriate yogurt
If you’re trying to reduce your calorie intake, choose nonfat yogurt and avoid products with more than one calorie per gram of yogurt. Choose yogurts that have less than two grams of fat per 100-gram serving if you are on diet.
- yogurt tooth decay
- can yoghurt cause teeth recalcification
- how does yogurt help the immune system
- yogurt and teeth
- yogurt and waist size