7 Most Important Nutrients To Boost Your Memory

Memory is the mental activity of recalling learned and/or experienced information.

There are 2 types of memory:

1. Short-term memory
2. Long-term memory

In short-term memory information is stored for a few seconds or a few minutes. Such memory is fragile and is able to hold an average of seven items (phone numbers, credit card numbers, etc.).

In long-term memory we store information for our life / jobs / etc. Sometimes, accessing information stored in long-term memory requires a conscious effort to recall: personal memories related to our experiences (episodic memory), factual data not connected to time or place (semantic memory), skills and performed routines (procedural memory).

The most important areas of the brain for retention and formation of memory are:

1. CEREBRAL CORTEX: the outer layer of the brain; stores most long-term memory
2. HIPPOCAMPUS: transforms information into memory
3. AMYGDALA: processes emotions and imprints the memories involving emotions
4. NEURONS: form a network into our brains used for communication

The connection between our memory and food is extremely complex. Researchers are still trying to figure out how memory is affected by what we eat.

Still, researchers indicate that the following 7 nutrients are some of the best when speaking of brain functions stimulation and nurture:

1. Vitamin B1 – best sources: grains, sunflower seeds, beans and even pork;

2. Vitamin B3 – best sources: peanuts, mushrooms, chicken, tuna and beef;

3. Vitamin B6 – best sources: broccoli, spinach, bananas;

4. Vitamin B12 – best sources: animal products;

5. Folic acid – best sources: green leafy vegetables, sprouts and oranges;

6. Vitamin C and E, beta caroten – these antioxidants fight free radicals (atoms formed when oxygen interacts with certain molecules). Free radicals are highly reactive and can damage cells. Antioxidants neutralize them and also improve the flow of oxygen through the body and brain. These antioxidants can be found in berries, tomatoes, spinach, broccoli, nuts, citrus fruits, liver, etc.;

7. Omega 3 fatty acids – these acids are concentrated in the brain and are associated with cognitive function. The best sources for them are: fish (like tuna, salmon, herring, mackerel, etc.) and walnuts.

Do not forget that nutrients are best assimilated and most effective when they are extracted from food products.

Popularity: 10% [?]

10 Health Related Benefits of Water

The human body is made up of 60-65% water (lean people have more water in their bodies mainly due to the fact that muscles hold more water than fat).

More researchers recommend 8 glasses of water a day in order to maintain our health, but sometimes this quantity might vary depending on life-style, nutrition, environment temperature, humidity, etc. The human body needs so much water because almost every cell in our body need water to function properly.

Still, if you think that the human body accumulates daily 2 liters of water, think again! Our lungs expel daily about 3 cups of water through normal breathing, if we perspire we eliminate two cups of water a day (not including exercises), etc.

Some of us prefer soft drinks to water. In this case we should bear in mind that sugar slows down the absorption of fluids into the body. Additionally, such drinks contain calories that might sometimes make the difference between weight loss and weight gain.

Besides drinking water, another important method of increasing water intake in our bodies is eating food with a high content of water. Such sources of water are fruits and vegetables.

The top 5 fruits with one of the highest content of water are:

1. Watermelon (92% water)
2. Strawberries (92% water)
3. Grapefruits (91% water)
4. Cantaloupe (90% water)
5. Peaches (88% water)

Additionally, the top 5 vegetables with one of the highest content of water are:

1. Lettuce (96% water)
2. Cucumber (96% water)
3. Celery (95% water)
4. Radish (95% water)
5. Zucchini (95% water)

If drinking water is not that easy for you, here are some tips that will make it easier for you to drink water:

1. Drink less but more often (every two hours drink a cup of water, take water with you in the car, when you watch TV, etc.)
2. Include some natural flavors in your glasses of water
3. Use ice, lemons, straws, etc.
4. Use colorful containers
5. Drink cold water (it might taste better)
6. Replace soda with water at lunch
7. Drink a glass of water before you eat (recommended especially when you are trying to loss weight, as water decreases your appetite)

Additionally, for those who think that drinking less water means less kg on the scale, we should bear in mind that the more water we consume, the less we retain, because a clean inner body works more effectively.

Water consumption has a lot of health benefits. There is not a single diet in the world that restricts water consumption.

The most important 10 health related benefits of water consumption are:

1. External benefits: additional moisture for our skin, prevents the aging process, a more fit body, etc.

2. Headaches: 75% of our brain is made of water. So, when the body has a water deficit, the brain will be the one of the first who will signal the problem, causing headaches. When drinking alcohol, although some might not recommend, water might be the solution to get back in shape because it eliminates toxins and re-hydrates the brain.

3. Back pains: are often caused by fluid deficits in our bodies. The disks within our backs are filled with fluids, mainly water, and act like shock absorbers. Regular movement and a proper fluid level will keep these disks hydrated and will allow them to support the weight of the upper body.

Usually, the fluid inside the disks support 75% of the weight, while the shell supports 25% of it. When the fluid level drops, the shell is forced to support a higher weight level, causing pains and other problems.

4. Reduces infections: The lymphatic systems in our body is responsible for waste disposal. This system breaks down toxins before passing them into the blood stream.

A low intake of water will disturb the flow of lymph in our systems, making our bodies less resistant to dangerous infections.

5. Hypertension often occurs when the human body is trying to adjust to blood volume loss. Our blood is almost 85% water, so its volume depends a lot of the water intake.

When the body detects a drop in the blood volume, it closes less active capillary beds in order to maintain active areas proper fueled with blood. When vessels close, they cause an tension increase in the muscles. So, water helps by increasing the blood volume and thus, reducing tension.

6. Concentration: water is used to flush out toxins contained by certain food products (preservatives, additives, etc.). By drinking water, these toxins are flushed quickly from the liver, making you more active and increasing your concentration capacity.

7. Arthritis: water is used to lubricate joints between our bones. When water intake is low, the friction between cartilage surfaces increases, causing swellings, pains, etc.

8. Breath: bad breath is a clear sign that your body needs more water. Our saliva helps the cleaning process of our teeth of bacteria and keeps our tongue hydrated.

9. Cramps: oxygen is transported to our muscles by blood. If the blood is not properly oxygenated, muscles create lactic acid causing cramps. By drinking water we make sure that our blood is fueled with oxygen.

10. Other important benefits: asthma, digestion, fluid retention, morning sickness, etc.

There are many other benefits of drinking water. A proper hydrated body is a more healthy and resistant body!!!

Popularity: 10% [?]