In this information era, we are always trying to squeeze in and out every bit of information and memory capacity with our brain. We are always looking for new ways to remember things and better manage them once in our brain.
Keeping your body and mind active through regular exercise and playing puzzle games like crossword puzzle and sudoku are good ways to improve memory. But do not forget what we eat also affects our brain’s performance. Proper nutrition will give your brain power to think faster, better organized, and more active. By adding some foods below to your diet, can really help in keeping your memory in good condition and help your brain to function at its full capacity.
1. Green leafy vegetables
Green leafy vegetables such as broccoli, cabbage, cauliflower, and spinach are rich in vitamins B6, B12, and folate, compounds needed by the brain to break down homocysteine levels, which can lead to forgetfulness and even Alzheimer’s disease. These vegetables are also high in iron, which can reduce the risk of developing cognitive impairment by reducing oxidative stress.
2. Whole Grains
Whole grains such as brown rice, oatmeal, and other grain products made with 100% whole wheat flour can increase blood flow which help deliver oxygen to your brain at peak performance. They also help supply the brain with glucose, something your brain needs to function properly.
Avocados contain monounsaturated fats which is one of the healthy fats that the brain needs to function properly. Monounsaturated fats contribute to normal blood flow and even help lower high blood pressure as well as prevent stroke.
Eggs are a good source of protein and nutrients, particularly choline, which is a vitamin B complex. Choline contain in egg yolk, plays a role in the production of neurotransmitters in the brain that helps regulate mood, behavior and memory. It also helps with alertness and improves cognitive performance.
5. Green tea
Green tea offers many health benefits, including improving memory. Component of green tea, polyphenols, especially flavonoids, inhibit neuronal loss. Flavonoids reduce the production of proteins that can develop into plaques in the brains of Alzheimer’s patients.
These lovely blue gems are not only delicious but packed with antioxidants, highly source of vitamin C and dietary fiber. Researchers found that a diet that includes blueberries significantly improves learning capacity and memory function. Blueberries are perhaps the best brain food of all because they increase the potential of neuron signals, protect the brain against oxidative stress and reduce the effect of age-related memory conditions such as dementia and Alzheimer’s disease.
Salmon is a sustainable source of omega-3 fats. This omega-3 fatty acids are believed essential for the proper development and function of your brain. Essential fatty acids are not produced by the body and must be obtained with the diet. They play an important role in brain function and are highly concentrated in the brain.
Like fatty fish, almonds are high in omega-3 fatty acids. They are also rich in antioxidants, including vitamin E. Antioxidants support healthy brain cell communication through the neurotransmitter, and increases healthy blood circulation, especially throughout the vast network of small blood vessels of the brain, allowing you to stay focused, alert, and functioning at peak mental capacity.
9. Sunflower Seeds
Sunflower seeds are a rich source of vitamin E, with about 30 grams provides 30% of your total daily intake. Vitamin E is one of the major antioxidant that will help reduce your age memory loss, making it one nutrient that you can’t miss out.
10. Sweet potatoes
Sweet potatoes are very nourishing for the brain. They are rich in carbohydrates, vitamins B6 and antioxidant nutrients, which not only cleanse the blood, but also help to improve brain power significantly.
11. Kidney beans
Kidney beans can improve your cognitive function. One cup of cooked kidney beans contains nearly 19% of the RDV (Recommended Daily Value) for B-vitamins thiamin, which is essential for cognitive function because it is needed to synthesize choline.
Apples contain high levels of quercetin, an antioxidant that has been shown to protect against Alzheimer’s disease. In addition to helping protect your memory and brain, apples have also been shown to decrease the risk for many cancers.
Cranberries can protect brain cells from free radical damage and bitterness in the fruit can improve your memory and coordination. They also provide necessary antioxidants that can keep you fit and healthy.
Black, purple, and red grapes all contain quercetin and anthocyanins, compounds that have been known to help in the memory areas.
Carrots are a source of vitamin B, vitamin C, and beta carotene, which slows the signs of aging and was associated with increased memory and brain function.
Soy has the full benefits of protein, which triggers neurotransmitters associated with improved memory.
Antioxidant in strawberries can prevent age-related neurological by improving brain cell abilities to send and receive the signal molecules to communicate.
18. Pumpkin Seeds
The seeds of a pumpkin are a power food, rich in nutrients, including: Vitamin A, vitamin E, Zinc, and the precious Omega 3 and Omega 6 fatty acids. The Zinc found in pumpkin seeds plays an important role in improving memory and brain function.
Eggplant skin contains a nutrient called nasunin keep our brain sharp by increasing communication between our brain cells and messenger molecules.
20. Dark chocolate
Chocolate lovers would be pleased to know that dark chocolate is loaded with antioxidants and also have a natural stimulant that can help improve concentration and focus. However not all chocolate will do, you need to buy good quality dark chocolate that has more than 60 percent of cocoa.
Apart from eating well, make sure to get enough rest, relax and be physically active every day to boost your brain power.
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