IMPROVE MEMORY
THRU YOUR DIET
FISH
- Depression will make your brain shrink
- Omega-3 fatty acids may protect you from depression
EGGS
- Choline improves memory
- Choline is found in egg yolks
- Studies now say that 2-3 egg yolks a week will not cause your cholesterol levels to rise
VEGETABLES
- Boosts memory
- At least 3 servings of vegetables a day is recommended
- Green leafy vegetables are your best source
- Vitamin E & Vitamin B9 (folate) which are the main source of boosting
your memory
are found more in vegetables than other foods
VITAMIN E
- Protects vs dementia
- Potent antioxidant
- The recommended daily dose of vitamin E is 400 IU
- Even doctors who don’t recommend supplements
believe vitamin E is beneficial
as a daily supplement to your diet.
VITAMIN C
- Supports brain health
- Eat the equivalent of 2 ½ cups of fruit daily & you will get plenty of Vitamin C
VITAMIN B9 (Folate)
- Aids short term memory loss & preventing dementia
- Depression will make your brain shrink
- Acts as an antidepressant
- Fruits & vegetables are your best source
VITAMIN B12
- Protects your neurons
- Found in animal products & fortified cereals
- Those over 50, should take a B12 supplement because as you age your body is less able to absorb B12 from foods
ANTIOXIDANTS
- Help reduce & prevent the formation of free radicals
- Free radicals attack the systems of the body leaving us less able to fight off the effects of disease and aging
- Antioxidants protect the body by ending the free radical chain reaction before vital molecules are harmed
FOODS RICH IN ANTIOXIDANTS
Those with an * have the most antioxidants
FRUITS
- Blackberries *
- Blueberries
- Cherries
- Grapes
- Grapefruit
- Kiwi
- Oranges
- Pineapple
- Plums
- Pomegranate
- Raspberries
- Strawberries *
- Apricots
- Dates
- Prunes
DRIED FRUITS
- Artichokes
- Beets (red)
- Brussel Sprouts
- Cabbage (red)
- Chili Peppers
- Corn
- Ginger
- Kale
- Lemon
- Parsley
- Peppers
- Spinach - (cooked or raw) *
VEGETABLES
- Fava
- Pinto
- Soy
BEANS
- Hazel
- Peanuts *
- Pecans
- Walnuts
NUTS
- Sunflower
SEEDS
- Barley
- Millet
- Oats
GRAINS
- Cinnamon
- Cloves
- Oregano
SPICES
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