1. DIET FOR IMPROVING
MEMORY
Page 1

2. MEMORY improvement is one thing that we struggle
with from our childhood,so that we can grow and have
successful careers.
Our brain is like a muscle the more we use it,the more
powerful it becomes.We require our brain to function
optimally at every age-as students,professionals & in
old age-as well as retrieve information that we have
learnt or experienced.
Page 2

3. IS IT POSSIBLE
TO MAKE OUR MEMORY
THAT POWERFUL?????
• Sure we can….instead of following treatments that are based
on drugs, people should pay more attention to the foods that
they are consuming, as these can enhace the mental
processes, too.
• Following a “healthy habits regularly” like, a good diet, a good
sleep help in memory consolidation. It also helps to maintain a
normal functioning of the brain.
• BUT most important way is through diet and foods because the
foods do not have effects and contraindications. Of course, a
selection must be made, as not all foods are proper for
improving the brain function.
Page 3

4. DIET TO IMPROVE MEMORY
• First of all, a diet to improve memory should be based on foods
that contain high amounts of iron.
• IRON deficiency anemia represents one of the main causes of
poor school performance. Learning, thinking & recalling the
information are performed with difficulty when the iron levels
are below the normal limits. Also ,a low level of iron in the body
determines concentration problems.
• Women who are between 19 and 50 years old require a greater
amount of iron than men of the same age do.
• As many studies have shown, the iron level is correlated to the
IQ.
Page 4

5. BRAIN FOODS-GOOD FOR MEMORY
You can increase your chances of maintaining a healthy
brain–if you add "smart" foods and beverages to your diet.
• IRON RICH DIET-
In order to increase the iron level back to normal, people are
advised to follow a diet to improve memory that is based on
whole grain cereals and breads, beef, dried apricot and
raisins. When the diet does not supply the necessary
amount of iron, it is better to take some supplements.
Page 5

6. Nuts & Chocolate
Nuts and seeds are good sources of the antioxidant
vitamin E, which is associated with less cognitive
decline as you age. Dark chocolate also has
powerful antioxidant properties, and contains
natural stimulants like caffeine, which can enhance
focus and concentration. Enjoy up to an ounce a day
of nuts and dark chocolate to provide all the benefits
you need without excess calories, fat, or sugar.
Page 6

7. FRUITS AND VEGGIES
The fruits and vegetables must be a part of
the diet to improve memory too. These, along
with carbohydrates, contains significant
amounts of vitamins and minerals. They
stimulate the brain and improve the overall
health condition. The fruits and vegetables
also acts as energy boosters. This way, they
can be used in the treatment of depression,
which is the major cause of memory loss.
Page 7

8. BLUEBERRIES ARE SUPER
NUTRITIOUS!!!
• Blue berries contain anthocyanin, a known memory boosting
phytochemical. They also contain many other phytochemicals
that may contribute too a healthy brain function, also they
improve the immune system by fighting the free radicals. The
action of free radicals is enhanced by the environment toxins,
such as radiations and air pollution.
Page 8

9. APPLE!!!
• An apple a day keeps doctor away, This is so true.
Apple contains high levels of quercetin, an
antioxidant that has been shown in the recent
studies to protect against Alzheimer’s disease.
Although it is also present in the flesh, the most
quercetin is found in the skin. Red apples also
contain anthocyanin in their skin.
Page 9

10. SPINACH-GREEN LEAFY
VEGETABLES
• One study found that feeding rats with spinach
prevented and even reversed memory loss. This may
be due to high folic acid content, a nutrient that is
believed to be protective against Alzheimer’s
disease and age-related memory loss. Just a half-
cup cooked spinach provides two third your daily
requirement of folic acid.
Page 10

11. ONIONS!!!
• Red onions contain anthocyanin and
quercetin. Yellow and white onions also
contain good levels of quercetin. In India ,
where onions are an important staple, onions
have been used as a folk remedy to boost
memory for centuries.
Page 11

12. BROCCOLI,RED
BEETS,GRAPES,CHERRIES
• Broccoli contains quercetin. Its also a good source
of folic acid.
• Beets are good source of anthocyanin and folic acid.
• Grapes all color red, purple, black all contain
quercetin and anthocyanin. Red wine also contains
good levels of these phytochemicals , but
overindulging in red wine may negate the benefits so
keeping consumption to one glass per day may be
wise.
• Cherries another red food that is good for memory
as it contain anthocyanin.
Page 12

13. Ginseng & Fish!!!
• They can do everything from sharpen focus and concentration,
to enhance memory, attention span, and brain function. Fish,
such as sardines contain omega-3 fatty acids.omega-3 fats,
which represents an important part of the brain cells
membrane, is found in fish. A part of the omega-3 fats, which
are also known as alpha linolenic acids ,is transformed by the
body into DHA.
Page 13

14. EGGS!!!!
• Another protein source associated with a great brain
boost are EGGS – It contains nasunin, an antioxidant
that protects the lipids in brain cell membrane.
These healthy fats have amazing brain power. They
are linked to lower dementia and stroke risks; slower
mental decline; and may play a vital role in
enhancing memory, especially as we get older. For
brain and heart health, eat one serving of egg weekly
Page 14

15. • Proper and right nutrition can help one stay
fit and keep the body relaxed. keep in mind
that food is not just meant to satiate ones
hunger, but has chemicals which go to
brains also and helps to improve memory.
• Be free from smoking and alcohol. smoking
can lead to constriction of arteries which
deliver oxygen to the brain thus have an
adverse effect on memory power. So give up
both addictions if you want to improve your
memory.
• Make these habits a part of daily routine and
watch your memory boost manifold.
Page 15

16. Page 16