Powerful Way To Boost Memory And Immunity
Memory and immunity is very much important for a person to lead a healthy and peaceful life. A brain is nothing without memory! If you can't store anything in it, what's point in having a brain. In the same way, immunity helps you to protect from various diseases. Foods play a vital role in boosting these powers. If you need to improve your memory and immunity, this article will show you, how it's easy to do that, just follow these Steps.
How To Strengthen The Immunity Power
Foods that boost immunity make sure that we do not fall prey to illnesses. If you want to live a healthy life and not fall prey to illnesses frequently,you need to boost your immunity.Building Immunity surprisingly,is not difficult.All you need to do is keep in mind to eat the right foods that will serve your purpose.Here are some of the foods that we should eat to boost immunity:
Green Tea:
It contains the antioxidant EGCG which reduces the risk of most types of cancer. It also inhibits the growth of bad bacteria in the intestine. Experts agree that 4 cups of green tea a day will keep our immune system functioning at its peak.
Garlic
It contains bacteria killing phytochemicals, it inhibits cancer causing free radicals and is an antiviral agent. Researches suggest that garlic lovers who chow more than six cloves a week have a 30% lower rate of colorectal cancer and a 50% lower rate of stomach cancer.
Oranges and Tangerines:
Broccoli-
This vegetable is a great immune booster and it is easy to add to any meal. It`s full of nutrients that protect your body from damage such as vitamins A, vitamin C, and glutathione.
Spinach:
It is rich in vitamin C but with numerous antioxidants and beta-carotene, which have been proven to increase the infection-fighting cells of our immune systems. Similar to broccoli, it is best cooked as little as possible so that its nutrients are retained.
Omega 3 fatty acid foods:
It is the most fighting nutrient and mostly found in fish. some of the sources include
- Fish- Herring, mackerel, sardines, trout, salmon
- Flaxseed oil
- Walnut oil
- Parsley
- Seaweeds
- Wholegrain cereals
Figs:
Foods that are rich in vitamin E contain anti-oxidant properties that help in boosting the immune system.Foods that are rich in vitamin E include almonds,hazelnuts,pine nuts,sunflower seeds,corn oil etc.
Vitamin A, Beta Carotene:
Good immunity boosting foods are high in vitamin A and beta carotene. some of these foods are milk , egg yolk, orange and yellow fruits and vegetables like sweet potato, carrot, pumpkin, mangoes.
Cinnamon:
This is a staple spice in any Indian kitchen. Cinnamon is rich in antioxidants that inhibit blood clotting and bacterial growth. It also helps stabilize blood sugar thus reducing the risk of type 2 diabetes. Cinnamon also helps fight bad cholesterol. It also helps control bad breath.
Mushrooms:
They reduce the risk of cancer. Mushrooms help ramp up your immune response by boosting the production of white blood cells. This helps the cells by increasing cellular metabolism, removing toxins, and preventing damage from free radicals.
Barley And Oats:
It contains a high amount of beta glucans, known for their antioxidant and antimicrobial properties. It boosts immunity, speeds wound healing, and may help antibiotics work better.
Yogurt
The “good” bacteria in yogurt, known as probiotics, make an essential contribution to a healthy immune system. the vitamin D in yogurt and in sunlight has been linked to decreasing the risk of cold and flu better than the flu vaccine.
Good mental fitness can improve our memory directly or indirectly. Some of the mental aspects that you can develop are creativity, thinking skill, imagination, awareness, analytical skills, and many more.Its a very important principle to keep in mind with regards to improving memory power and concentration. This tip can really help you and can be counted among the best tips to improve memory power if you can utilize it properly.
- Keep blood pressure and cholesterol in check. A healthy heart makes for a healthy brain.
- Get enough sleep. Research shows that sleep deprivation can interfere with memory.
- Exercise regularly. Long term exercise can boost brainpower, which isn't surprising. Anything that affects physical health in a positive way probably helps the brain too.
- Challenge your brain. Keep your mind active and challenged.
- Don’t smoke. Just as smoking increases risk of heart disease, it can also decrease blood flow to the brain and cause serious damage.
- Give yourself a break. Seek out ways to de-stress your life.
- Imagination is a good tool to help increase your memory. Imagination should involve various senses, not just visualization alone. You train yourself to create mental reality with vivid picture, realistic sound, touch, taste, and smell.
Certain foods that offer more nutrients to the brain help you think more clearly and protect the brain and keep it functioning optimally, as well. What you eat helps to fuel both your body and your brain, and eating the right foods can boost brain performance, improve mood, stabilize emotions and sharpen memory.
- Caffeine boosts memory. So, coffee and tea (black or green) are good for your memory. Caffeine proved to protect intellectual skills in older women.
- Berries such as strawberries, blueberries and blackberries also contain plenty of antioxidants that cleanse the body including the blood vessels for better blood circulation.
- Olive oil. High in mono-unsaturated fat, olive oil has been shown to improve memory. A cheaper alternative is canola oil, but this hasn't been studied much yet.
- Seeds and nuts: Snack on some pumpkin seeds. Sprinkle sunflower seeds on your salad. Add flaxseeds to your cereal. Buy sandwich buns that have sesame seeds on them. Seeds have omega 3s, Vitamin E and zinc and will, you guessed it, boost memory and concentration.
- Avoid suspect foods. There is evidence that the following foods can be bad for your brain: Artificial food colorings, artificial sweeteners, colas, corn syrup, frostings, high-sugar drinks, hydrogenated fats, sugars, white bread, and any white-flour products.
- Chocolate not only boosts serotonin, the “pleasure hormone”, but also comes with large amounts of epicatechin, which improves the brain blood flow and boosts memory.
- Whole-Grain Cereal and Orange Juice: Start your day out right by eating whole grain cereal and drinking a glass of orange juice for breakfast; both are rich in folic acid (also known as folate), which has been shown to contribute to better memory and faster information processing. For midday munching, you can get folate from foods like soybeans, green peas, broccoli, and lentils.
- Eat five to nine servings of fruits and vegetables everyday. Antioxidants in fruits and vegetables help neutralize or inactivate free radicals, molecules that can damage brain cells. Vitamin C, beta-carotene, and vitamin E are a few of the antioxidants that keep the brain healthy. Good sources of vitamin C include green pepper, oranges, strawberries, and broccoli. Beta-carotene can be found in dark green leafy and orange vegetables and fruits such as carrots, spinach, apricots, collard greens, and cantaloupe. The best sources of vitamin E are wheat germ, almonds, and safflower oil.
- Avoid sugar. Any simple carbohydrates can give you "brain fog." Sometimes called the "sugar blues" as well, this sluggish feeling makes it hard to think clearly. It results from the insulin rushing into the bloodstream to counteract the sugar rush. Avoid pasta, sugars, white bread and potato chips before any important mental tasks.
- Egg yolks & Yellow-fin Tuna: A healthy benefit of egg yolks is that they contribute "Choline" to the diet, which is a component of two fat-like molecules in the brain that are responsible for brain function and health.
- Seafood is considered as the good source of memory boosters, especially fish. Fish contains omega-3 fatty acids that are not only good for the heart, but also good for the brain. It restricts memory loss and further brain deterioration. If you have allergy to fish, there are fish oil capsules available in the market today.
- Sweet potatoes-Beetroot-Carrot: For nourishment of the brain: Tubers like sweet potatoes and beets are highly nourishing for the brain. They are rich in vitamin B6 as well as carbohydrates and antioxidant nutrients (vitamin C and beta-carotene), which not only purify the blood, but also help increase brain power significantly.
- Brown Rice: Brown Rice is loaded with magnesium and other brain boosting vitamins which are essential in supporting good cognitive health. Switching from white rice to brown will be good for the mind and the body.
Foods to Avoid
It is equally important to recognize the foods that diminish brain function. Alcohol and other drugs kill brain cells directly, but there are many less obvious brain-attacking foods. Over-eating and artery clogging foods can lead to restricted blood flow to the brain, and high glycemic index foods such as white bread, white rice, white pasta and high sugar foods can cause blood glucose swings that make both the body and the mind irritable and sluggish. Foods to avoid include:
- Alcohol
- Artificial food colorings
- Artificial sweeteners
- Colas
- Corn syrup
- High-sugar "drinks"
- Hydrogenated fats
- Nicotine
- White bread
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