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The memory and the food vitamins and minerals

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Food is going to play a role in the functioning of the memory. To work correctly, our brain is going to need carbohydrates, lipids, vitamins and minerals. So that nothing is missing, and thus to have all the nutriments necessary for a smooth running of the memory, it is essential to have a varied and well-balanced food. Think of integrating into your common food, certain food having a beneficial effect on the memory such as: eggs, brewer's yeast, shoots and germinated seeds, varied cereal, oils of soya and fat colza, fishes such as salmons, mackerels and herrings. This food, by their diverse actions in the body, is going to act by stimulating the memory.

Carbohydrates

The brain being a very big consumer of sugar in the form of glucose, it is necessary to bring it some.This contribution has to be made in the form of slow-burning sugars which, as their name indicates it, are going to be absorbed by the body in a much slower way than the quick-burning sugars (sugar, candy, banana, grape, chocolate). This slower absorption allows to maintain a glycemia (rate of sugar in the blood) at a constant level.

sources : : pastas, potatoes, whole bread, cereal …

Vitamins

- Vitamin B9 or folic acid :
-> sources: brewer's yeast, spinach, almonds, red berries: raspberries strawberries and currants
-> Pay attention on the deficiencies at the alcoholics or the persons following an epileptic treatment

- Vitamin B12 or cobalamine :
-> sources: liver of animal, fishes, eggs, milk, seaweeds, shoots and germs of the germinated seeds, the red berries, the apricot

- Vitamin B1 or Thiamine :
-> sources:pork's(pig) tether, Brazil nut, black beans, thin ham, eggs, salmon

- Vitamin B6:
-> sources : turkey, tuna, liver, salmon, potato with peel, chickpea, pistachio nut and flesh of chicken

- Choline :
-> role: the choline enters the composition of the acetylcholine, an essential neurotransmitter of the nervous system.
-> sources:yolk, wheat germs, soya, peas and dry beans, oat flakes, the barley, Brussels sprouts, all the germinated seeds and shoots. This vitamin plays a role in the memory by facilitating the transmission of the impulse.
-> deficiencies: : rare because the body produces itself the choline from the methionine ( a very wide-spread sulphurated amino acid) and vitamins B9 and B12.

Minerals

Minerals as the Iron are going to strengthen the memory.

- Iron :
-> sources: : red Meats, giblets, black sausages, green vegetables, legumes (lenses), cereal

- The Phosphore ??? :
Its benefits on the memory were never proved

The polyunsaturated Essential fatty acids: omega 3 and omega 6

-> sources of acid linolenic alpha (ALA) precursor of the omega 3: colza oil, linseed oil, walnut oil, oil of wheat germs and the soya oil.
-> sources of fatty acids omega 3: fat fishes such as the salmon, the mackerel, the herring, the eel and the fish oil.

The Phospholipides

-> role : : they are the main constituents of cellular membranes and are thus going to play an essential role in secretions of the neuromediators, the neuronal structure and the energy production of the brain

- Phospholipides vegetables :
-> sources: lecithine of soya, colza, corns or seeds of groundnuts

- Phospholipides animals :
-> sources: lecitihine of egg