In this information era, we are always trying to squeeze in and out every bit of information and memory capable with our brain. We are always looking for new ways to remember things and better manage them once in our brain.
Keep our 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 be more active. By adding some foods below into your diet can really help in keeping your memory in good condition and help your brain to function at its full capacity.
- Green leafy vegetables
Green leafy vegetables such as broccoli, cabbage, cauliflower, and spinach are rich in vitamins B6, B12, and folate, compounds needed by 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.
- 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.
Avocados contain monounsaturated fats, a type of good fat that the brain needed to function properly. Monounsaturated fats contribute to normal blood flow and even help reduce blood pressure as well as prevent stroke.
Eggs are a good source of protein and choline which is a member of vitamin B complex. The choline 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.
- Green tea
Green tea offers many health benefits, including improving memory. The component of green tea, polyphenols, especially flavonoids, can inhibit neuronal loss by reducing 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 are also packed with 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 good source of omega-3 fats which are very essential for the proper development and function of your brain. This fatty acids are not produced by the body and must be obtained through 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 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.
- Sunflower Seeds
Sunflower seeds are a rich source of vitamin E. About 30 grams provides nearly 30% of the recommended daily intake of vitamin E. Vitamin E is one of the major antioxidant that help reduce memory loss due to aging, making it a nutrient that you can’t miss out.
- Sweet potatoes
Sweet potatoes are very nourishing for the brain. They are rich in carbohydrates, vitamin B6 and antioxidant, which are not only cleanse the blood, but also help to improve the brain power.
- 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-vitamin 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 of many cancers.
Cranberries can protect brain cells from free radical damage and the bitterness of the fruit can improve your memory and coordination. They are 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 were 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.
- Pumpkin Seeds
Pumpkin seeds are rich in nutrients such as vitamin A, vitamin E, zinc, 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 which can keep the brain sharp by increasing communication between brain cells and messenger molecules.
- 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 a 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 physical active everyday to boost your brain power.