10 Foods that Increase the Memory
That is why it is very essential to keep our brain in high working condition. The foods we consume play an important role in keeping our brain healthy. Nevertheless, it can improve specific mental tasks, like memory and concentration.
Here we have a list of 10 food items that increase memory
1. Fatty Fish
When people talk about brainy foods, fatty fish is mostly at the top of the list. Fatty Fish includes salmon, trout, and sardines. These are all rich sources of omega-3 fatty acids. Nearly 60 % of our brain is made of fat, and ½ of that is the omega -3 kind. Our brain uses omega-3 to build the brain and nerve cells. These fats are required for memory and learning.
Believe it or not, Omega-3 may slow age-related mental medicine and helps fight with Alzheimer’s disease. Not getting enough omega-3s may cause learning impairments and depression. People who eat baked and broiled fish frequently had more gray matter in their brains. Gray matter consists mostly of the nerve cells which control decision making, memory, and emotion.
Caffeine and antioxidants are the two main components in coffee that help our brain. The caffeine in coffee has a number of positive effects on the brain. For example, increased alertness, improved mood, and sharpened concentration. Drinking coffee for a long time helps to reduce the risk of neurological diseases like Parkinson’s and Alzheimer’s.
Blueberries provide many health benefits that are specifically for our brain. Blueberries and other deeply colored berries consist of anthocyanins, a group of plant compounds with anti-inflammatory and antioxidant effects.
Antioxidants act against both oxidative stresses as well as inflammation, conditions which may contribute to brain aging and neurodegenerative diseases. Some antioxidants in blueberries are found to accumulate in the brain. Also, it helps to improve communication between brain cells. Blueberries help improve memory and even delay short term memory loss.
Turmeric, the deep yellow spice is a key ingredient in curry powder. It has a number of benefits for the brain. Curcumin, the active ingredient in turmeric crosses the blood-brain barrier. It means, Curcumin can directly enter the brain and boosts the cells there. It can even improve depression symptoms as much as an antidepressant over six weeks.
Broccoli is full of powerful plant compounds including antioxidants. It is rich in Vitamin K, delivering over 100 % of the recommended daily intake in a 1-cup (91 gram) serving. Vitamin K is essential for forming sphingolipids, a kind of fat that is densely congested into brain cells. Broccoli has anti-inflammatory and antioxidant effects, which prevents brain damage.
6. Pumpkin Seeds
Pumpkin seeds contain powerful antioxidants which prevent the body and brain from free radical damage. They are an excellent source of magnesium, zinc, iron, and copper. Since pumpkin seeds are rich in micronutrients, you can likely take in their benefits by adding pumpkin seeds to your diet.
7. Dark Chocolate
Dark Chocolate and cocoa powder come with a few brain-boosting compounds with flavonoids, caffeine, and antioxidants. The flavonoid in chocolate gathers in the areas of the brain which deals with the growth of memory. According to some research, Chocolate is a legitimate mood booster. People who ate chocolate has increased positive feelings, compared to those who ate crackers.
Consuming nuts can improve markers of heart health. Having a healthy heart is connected to having a healthy brain. In 2014, one research showed that nuts can improve cognition and prevents neurodegenerative diseases.
People who ate nuts regularly over the course of many years had a sharper memory compared to those who did not eat nuts. Nuts contain Vitamine E and Vitamin E shields cell membrane from free radical damage, helping slow mental decline. Nuts also contain omega-3 and fatty acids.
By eating one medium orange, you can get all the vitamin C you need in a day. Vitamin C is important for brain health cause it is a key factor in preventing mental decline. You can also gain excessive amounts of the vitamin from bell peppers, kiwi, guava, strawberries, and tomatoes.
Eggs are a good source of various nutrients tied to brain health, including Vitamins B6 and B12, choline, and folate. Choline is an essential macronutrient that our body uses to create acetylcholine, a neurotransmitter which regulates mood as well as memory. Adequate intake of choline is 425 mg per day for women and 550 mg per day for men with just a single egg yolk consisting of 112 mg.