How to Increase Memory Power

Researchers have found depression and a lack of brain vitamins are correlated.  A number of studies have reported that there is some connection between Vitamin D levels and the risk of depression. Depression or major depressive disorder is a mental disorder where extreme feelings of sadness persist for months or sometimes even years. A depressed person has an extremely low mood and low self esteem. He loses interest in the activities going on around him and withdraws himself from others. The main causes of depression are thought to revolve around genetic and environmental factors. Yet, there can be more to the causes than just these.

Researchers believe that if you easily get depressed over the simplest problem, you might be Vitamin D deficient. To prove this, a long period longitudinal study of six years duration was conducted. And the results concluded that people with low Vitamin D levels in their bodies are at a great risk of depression. Experts have also observed that people, who have had clinical depression, also are Vitamin D deficient. This has led to psychiatrists thinking about including Vitamin D levels normalization in depression treatment programs. Though further research is required in this regard, a number of studies have shown that Vitamin D is important for the prevention and treatment of various mental illnesses. These illnesses not only include depression, seasonal affective disorder (SAD), but also include illnesses such as anxiety disorders and chronic disorders such as schizophrenia. According to a hypothesis, lack of Vitamin D is thought to be related to depression because of the impact of Vitamin D in certain areas of the brain. These areas include:

1) Vitamin D regulates stress hormone production, thus solving the problems that are related with poor mental health (such as when the production is either too high or too low).

2) Vitamin D has important immune-enhancing benefits. Studies found a presence of dysfunctional inflammatory process in depression. And Vitamin D is thus, thought to play an important role through its anti-inflammatory effects.

3) Vitamin D increases serotonin production. Since, serotonin is thought to play an important role in maintaining good mental health, Vitamin D is important in this aspect.

Keeping in mind the above mentioned points, Vitamin D is thought to have a positive effect on those suffering from depression. Though exposure to sunlight is thought to naturally produce Vitamin D in the body, eating fish and foods rich in omega 3 provide the brain with a thorough nourishment of the vitamin. Thus, for maintaining a good mental and psychological well- being and for keeping away the blues, brain vitamins have really proved to be important.

Technorati Tags: Brain Vitamins

If you are above 70, your brain may crave certain brain vitamins. This is the belief of certain researchers across the globe. Researchers believe that after the age of 70, an average person’s brain shrinks more than 1% per year. This can result in serious mental deterioration by the age of 80. There are not many clues on why this shrinkage occurs. Nevertheless, a few research studies have proved that vitamins slow the rate of brain shrinkage in elderly.

Brain shrinkage or brain atrophy reflects the loss of brain cells. As a person gets older, he loses more and more brain cells. Recent studies have shown that shrinkage of brain in older individuals is associated with cognitive decline. But, brain atrophy has also been observed in cognitively healthy individuals. Brain shrinkage is found at an intermediate rate in people with mild cognitive impairment (MCI). However, those suffering from Alzheimer’s disease have much more advanced rate of atrophy. It has been proved that the rate of shrinkage speeds up in people with MCI and thus advances to Alzheimer’s disease. Hence, it is important to slow down or prevent this conversion.

According to scientists, homocysteine is a major risk factor for brain atrophy and various other related diseases such as cognitive impairment and most importantly dementia. homocysteine basically is a type of an acid found in the blood of the affected individuals. Presence of this acid in blood promotes mortality, cardiovascular diseases and dementia. Certain B vitamins such as folate, B6 and B12 serve as cofactors for enzymes that alter homocysteine metabolism. The harmful effect of homocysteine can be diffused with the help of B- vitamins which aids in recycling homocysteine into methionine or convert it into cysteine, which can be essential for the elderly. According to a recent study, regular intake of B-vitamins has lowered the levels of homocysteine in blood. Thus, it reduces the rate of brain atrophy to a great extent.

If it takes only a regular intake of certain vitamins such as folic acid, vitamin B6 and vitamin B12 to help reduce the risk of brain atrophy and Alzheimer’s, then retaining memory would be such an easy task. After all, you may no longer forget where you parked your car or left your keys. And what is more important than these everyday aspects is preventing your brain from shrinking. Because definitely no person can afford to lose his precious brain cells or even imagine living with a shrunken brain. Thus, if you want your brain to remain the natural, normal size; all you have to do is nourish your brain with sufficient brain vitamins.

Technorati Tags: Brain Vitamins

Brain vitamins should be consumed daily for a better tomorrow. Our brain is like the central processing unit of our body. It receives stimulus, processes it, and then acts accordingly. If it not provided with essential nutrients to perform its functions, it will cease to yield according to its capability.

Brain vitamins is the term used for the chemicals that are not automatically produced by our body. We get those essential nutrients from the foods we eat. Food not only helps us stay active and provide us energy to perform routine tasks, but it also aids to keep our system functioning. It provides our brain with all the necessary compounds that are essential for survival.

Below are some of the brain vitamins that we need to consume daily for better health and better life.

1. Vitamin A

Vitamin A plays a very essential role in the development of the brain, especially the regions related to the process of learning. Researchers have shown that consumption of vitamin A through fruits, vegetables and other supplements increases the learning capacity of the brain, and  also facilitates in absorbing information for external stimulus.

2. Vitamin B

Vitamin B is known as the brain vitamin, because it helps boost memory. Studies have shown that older people ranging 50 – 70, consuming vitamin B in their daily diet, had better memory skills than other people of their age.

Vitamin B 12 has been found to increase mental alertness and brain power. It also acts as an anti-depressant, and helps improve overall health of the nerve cells.

3. Vitamin C and Vitamin E

Both of these vitamins are rich in anti-oxidants. Both of them possess cell-protecting properties. These vitamins help fight against free radicals that not only damage cell membranes, but also the DNA. When free radicals destroy brain cells, it leads to memory losses and even dementia. So as we age, it is recommended to take daily doses of vitamins, after consulting your doctor, to protect our brain against deficiencies and diseases.

4. Vitamin D

Vitamin D is an essential brain nutrient. And if you are finding yourself getting depressed easily over minor issues, well then, vitamin D deficiency could be the culprit. Yes, it is true, people deficit in vitamin D are found to be more depressed than other people. Vitamin D is formed in our body through sunlight, but as we age, all the functions of the body slow down and so does the production of vitamin D. Hence, vitamin D supplements should be consumed on a daily basis (after consulting your doctor), to meet the requirements of the body. Vitamin D is also found in fish, flax seed and other food items that are also rich in omega-3 fatty acids.

5. Omega- 3 fatty acids

Omega-3 fatty acids are known to have many advantages for the brain. They help restore memory and enhance the performance of overall brain functions.

6. Selenium

According to research, selenium helps to elevate mood. People who were taking selenium supplements felt more confident, energetic and clear-headed. It can be found in meat, seafood, grains, garlic, and Brazil nuts.

7. Other Multivitamins

As we age, our systems tend to slow down, our immunity levels drop, and brain functions are also affected. Since our digestive system also gets weakened and slows down with age, we need something that can provide us with instant energy and nutrients. Multivitamins can provide us with all the necessary nutrients that are essential for the brain as well the body in their simplest, usable form. Multivitamins are in the form of capsules or tablets, and are packed with necessary vitamins, minerals and other nutrients.

8. Folic Acid

If you’ve been feeling tired and lethargic lately, a deficiency of folic acid could be the answer. Folic acid keeps you mentally alert and active, instead of being lazy, sluggish and lethargic.

Folic acid also helps to control the levels of homo-cysteine in the bloodstream. High levels of homo-cysteine damages brain cells, hence folic acid supplements are strongly advised to be included in the diet.  

Try to consume these brain vitamins everyday.

Technorati Tags: Brain Vitamins

Nothing can be as useful as getting brain vitamins from food items. If we knew what food items act as our brain vitamins, we would definitely include them in our daily diet charts. Consuming these brain vitamins on daily basis can help us keep our brain functions strong and active. They can also build immunity against deadly diseases. So our brain can work at optimal speed and efficiency, even at older ages. Brain health should be our top priority even when we are young, because that is when our carelessness towards these essential nutrients leads to major deficiencies in the later stages.

Today, we will discuss food items that are rich in all of the vitamins, minerals and nutrients that are essential for a happy, powerful brain.

Vitamin A

Vitamin A can be found in strawberries, bananas, broccoli, lentils, peas, asparagus, grape fruit juice, whole wheat bread.

Vitamin B

Found in poultry, clams, oysters, mussels, fish, veal, pork, turkey, lamb, beef, potatoes, bananas, lentils, liver oil, chili peppers, tuna, molasses, egg yolks, soy, caviar (fish eggs), octopus, crab, lobster, cheese, yams, broccoli, asparagus, peas, baked potatoes, bell peppers, spinach, chickpeas, soybeans, wholegrain, peanuts, sunflower seeds, cashews, and hazelnuts.

Vitamin C

Apples, avocados, Asian pears, crab apples, apricots, mangoes, melon, papayas, lychees, plums, oranges, legumes, lemons, limes, grapefruit, tangerines, blackcurrants, strawberries, kiwi fruit, peppers, leafy green vegetables, peaches, watermelon, broccoli, and tomatoes are rich in vitamin C.

Vitamin D

No fruits have vitamin D in them, but white, button mushrooms contain a small amount of vitamin D. Other food items include milk, soya milk, sunlight, eggs, shrimp, butter, goat cheese, chicken livers, sour cream, orange juice and cereal grains with added vitamin D.

Vitamin E

Leafy green vegetables, nuts, grains, sweet potatoes, palm oil, sunflower oil, corn oil, olive oil, sunflower seeds, kiwi fruit, wheat germ, whole grains, fish, and peanut butter are good sources of vitamin E.

Folic Acid

Food items rich in folic acid are spinach, asparagus, beans, lentils, peas, egg yolk, baker’s yeast, sunflower seeds, turnips and fortified grains, beef liver, white rice, oranges, raw papayas, bananas, tomatoes, and whole wheat bread.

Selenium

Fish, shellfish, grains, garlic, tuna, oysters, meat, sardines, red meat, eggs, and Brazil nuts are rich in selenium.

Omega-3 fatty acids

Fish oil, fresh or frozen tuna, salmon, sardines, oysters, walnuts, flax seed, pilchards, mackerel, herring, anchovies, dark green vegetables like spinach and broccoli, walnuts, canola oil, sunflower oil, eggs, and breads are all good sources of omega-3 fatty acids.

Anti-oxidants

Anti-oxidants are molecules that help in reducing effects of destructive molecules. They also reduce the chances of cancer, Garlic, blackberries, strawberries, cranberries, raspberries, raw spinach, prunes, raisins, blueberries are the brain vitamins that contain anti-oxidants, and help clean up the brain.

Technorati Tags: Brain Vitamins