Though one can’t prevent the body from aging, one can surely minimize the damage; time may cause to the body. The secret to better cognitive and physical health lies in your food. If chosen right, the food will help you to keep your body healthy and fit. If you overlook what kind of food you’re consuming, it can cause numerous health problems. So, it’s essential to include a handful of foods that help memory improvement in your diet.
While pizza or steak, rich in saturated fats, might be good for the taste buds, such foods can cause significant damage to the body. Consuming a large number of foods rich in saturated fats may cause severe heart health complications. Evidence has been found that shows low-density lipoprotein cholesterol or LDL is also harmful to the human brain. Not consuming food rich in antioxidants, B-Vitamins, and Omega-3 may result in Dementia and Alzheimer’s.
Since our brain controls our body functions, it is imperative to keep it active and fit to ensure it ages well. A healthy brain means a well-functioning human capable of thinking, memorizing, and performing all other necessary tasks to survive. It is estimated that the brain uses about 20 percent of the total calories in the body to function smoothly. So, now let’s explore some of the best foods that help memory improvement.
Coffee
Consuming the right amount of coffee can prove beneficial as caffeine has tremendous health benefits for the human body. If you drink a cup of coffee regularly, it’s good for your health. And if you don’t, you may consider consuming at least one cup of coffee to keep your brain in good health. As per studies, regular consumption of coffee throughout the day can reduce the risk of Alzheimer’s significantly by up to 65%.
The antioxidants in the coffee and caffeine result in enhanced alertness as it blocks adenosine and prevents you from falling asleep. Moreover, coffee also increases the serotonin levels in the body, the neurotransmitters that help one feel better. Since coffee enhances alertness, consuming coffee at regular intervals can also improve one’s concentration abilities. Caffeine in coffee boosts brain entropy, and when it’s at its peak, the brain works efficiently and can process a lot of complex information.
Coffee is an ideal choice if you want a healthy brain and slow down the process of cognitive decline. However, if you have sleep problems, we don’t recommend you to consume coffee without consulting with your doctor.
Berries
Berries are a rich source of antioxidants, and the consumption of berries offers a handful of health benefits, including better memory. Berries like strawberries and blueberries contain a high concentration of antioxidants. Anthocyanin, caffeic acid, catechin, and quercetin are the antioxidants found in berries. These antioxidants in berries lower inflammation and significantly relieve oxidative stress. Combining all these antioxidants found in berries helps the brain enhance communication between the brain cells.
Moreover, these antioxidants can reduce age-concerning problems of cognitive decline in older adults. Various studies and reviews have found that consuming berries also helps in memory improvement. Studies at Harvard have shown that having at least two servings of berries once a week can delay memory decline. If you’re not allergic to berries, you may consume them twice or even thrice a week.
If you have a problem with berries, we suggest you consult with your doctor or look for other foods that help memory improvement.
Fish
Fish contain a higher concentration of Omega-3 fatty acids. Consuming Salmon, Tuna, Mackerel, Herring, and Sardines can increase the brain’s capacity to process and remember information. More than one-half of our brain is fat, and about half of that fat is Omega-3. So, the brain relies on Omega-3 fatty acids to make brain and nerve cells healthier. All the human body cells make their cell membranes using Omega-3 fatty acids.
Omega-3 fatty acids can enhance one’s memory and learning power. Studies suggest that a high concentration of Omega-3 in the body ensures enhanced blood flow to the brain and boosts its functionality. Omega-3 fatty acids can also reduce the risks of Alzheimer’s, Cognitive decline, etc. Moreover, a study also found that regular consumption of fish also increases gray matter in the brain. This gray matter is rich in nerve cells and helps individuals have better decision-making power, emotions, and memory.
To maintain a healthy brain, one must keep the level of Omega-3 fatty acids in the body. Deficiency of Omega-3 fatty acids may lead to severe problems like learning impairments and depression.
Dark Chocolate
Dark chocolate has a high concentration of cocoa. Flavonoids, aka antioxidants found in dark chocolate, work as a blessing for brain health. Cocoa flavonoids promote the growth of neurons and blood vessels in the brain, thus resulting in improved memory. Moreover, these flavonoids also slow down the mental decline process. Recent studies prove that those who consume dark chocolate regularly have better brain functionality than those who consume it less frequently.
The presence of caffeine and theobromine in dark chocolate allows its flavonoids to even cause additional blood flow to the brain. When the brain receives increased blood flow, it works better, and its cognitive functions enhance dramatically. Dark chocolate also improves one’s mood, and regular consumers feel much more positive when compared to non-chocolate eaters.
Dark chocolate is one of the yum ways to keep your brain healthy and prevent it from aging rather quickly. As per research, the higher the cocoa concentration in chocolate, the better the brain functions.
Nuts
Nuts have a good impact not only on the heart but can also promote better brain health. Regular intake of nuts can prevent or reduce the risks of numerous brain diseases. Several nuts like Walnuts, Almonds, Hazelnuts are rich in healthy fats, antioxidants, and Vitamin E. Walnuts have a significant protein and healthy fats concentration. Walnuts are also a rich source of alpha-linolenic acid, also known as ALA.
Regular intake of walnuts can ensure better cognitive health. The ALA and other Omega-3 fatty acids found in walnuts clean the arteries and enhance blood flow to the brain. The increased blood flow results in better functioning and improves memory, making walnuts a reliable food that helps in memory improvement. Various studies have found that people who consume nuts regularly have a better and sharper memory than those who don’t eat nuts.
Vitamin E, on the other hand, has significant health benefits as well. The primary function of Vitamin E is to prevent oxidative stress in the cells and lower the risk of Alzheimer’s in the elderly. You can consume a few nuts every day to ensure your body has enough Vitamin E, Omega-3 fatty acids, and antioxidants.
Eggs
Eggs are a rich source of folate, choline, and various B vitamins like B6 and B12. The regular consumption of eggs can help you have better brain health. Vitamin B limits the development of cognitive decline in elders. Moreover, Folate and B12 reduce mental decline problems due to aging and, they also regulate brain sugar levels.
Choline, on the other hand, helps the body to create acetylcholine. Regular consumption of choline improves memory and allows the brain to work better. In case you have choline deficiency, eggs can be your savior. Egg yolk is said to be rich in choline. Regular intake of nutrients found in eggs can slow down the cognitive decline of one’s brain, and it may also prevent cognitive decline.
The lack of B6, B12, and folic acid may result in increased homocysteine in the body and cause strokes or Alzheimer’s. Prevent all these severe health risks by adding eggs to your diet. For men, four eggs a day, while for women, five eggs a day can suffice for necessary choline levels in the body. However, it is best advised to first consult with your doctor if you have severe health conditions.
Green Tea
Green tea contains caffeine and L-theanine, making it rich in polyphenols and antioxidants. Quite similarly to coffee, Green tea, due to its caffeine concentration, enhances the brain’s ability to process information. Since there is caffeine in green tea, it also enhances alertness, performance and improves one’s memory. However, the presence of L-theanine in green tea pumps up the activities of GABA, a neurotransmitter that enables the mind to relax and reduces anxiety.
Regular consumption of green tea soothes the brain and allows it to function properly. As green tea also has a concentration of L-theanine, it minimizes the adverse effects of caffeine. In simple words, both caffeine and L-theanine can significantly improve brain health. The increased GABA activity upon consuming green tea results in a higher concentration of dopamine and alpha waves in the brain.
The other compounds found in green tea, namely polyphenols and antioxidants, may lower the risks of severe brain diseases like Alzheimer’s. Moreover, polyphenols may also safeguard it from mental decline. To keep your brain healthy, don’t forget to get your daily dose of green tea, one of the foods that help memory improvement.
Pumpkin Seeds
Pumpkin seeds are equipped with essential nutrients like Zinc, Magnesium, Copper, and Iron. Additionally, these seeds also have a high concentration of antioxidants, which aid the brain and body against damages from free radicals. Regular intake of nutrients found in pumpkin seeds has a significant impact on one’s brain and memory.
Zinc scarcity in the body may lead to health problems like Parkinson’s, depression, and Alzheimer’s. At the same time, low levels of magnesium in the body may cause severe migraines and epilepsy. On the other hand, the deficiency of iron and copper may also result in Alzheimer’s, impaired brain function, and brain fog.
Consuming pumpkin seeds fulfill the body’s requirement for these essential nutrients. Zinc in pumpkin seeds helps in nerve signaling. Magnesium enhances one’s memory and learning ability. And, the brain uses copper and iron to manage nerve signals better and perform enhanced functions. Add pumpkin seeds to your diet to ensure your body remains healthy, and it gets essential nutrients to prevent brain health issues.
Turmeric
Turmeric is packed with a rich amount of curcumin. Curcumin found in turmeric offers several brain health benefits like memory improvement, soothes depression, and promotes the growth of new brain cells. The natural antioxidants, aka curcumin in turmeric, can increase serotonin and dopamine levels in the body, thus reducing one’s depression.
Moreover, curcumin can also surpass the blood-brain barrier and allow turmeric to enter specific regions in one’s brain. Once curcumin reaches the brain, it may benefit the brain cells to work in an improved manner and process complex information. Moreover, turmeric can also help improve the memory of elders, fighting Alzheimer’s as curcumin may help in the removal of amyloid plaques.
As curcumin promotes the growth of new brain cells, regular consumption of turmeric in your diet may help you with improved memory. Furthermore, consuming curcumin may also delay age-based brain health problems in the elderly. A gentle health reminder; if your health is in severe condition, we recommend you consult with your doctor.
Oranges
If you have a Vitamin C deficiency, consume an Orange, and you should be good. Having an orange a day can provide the necessary amounts of Vitamin C required by the body daily. Moreover, consuming oranges can also help you have better brain health as Oranges are amongst the few foods that help memory improvement.
Vitamin C protects and prevents the brain from mental decline. Alzheimer’s is another brain health problem that can be prevented by regular intake of Vitamin C-rich foods. A sufficient amount of Vitamin C can help the body minimize brain health risks by battling the free radicals that damage or destroy the brain cells.
Green Vegetables
Since childhood, we’ve been told to have green leafy vegetables in our diet regularly. But, most of us didn’t care to listen. However, green vegetables like Spinach, Kale, Collards, and Broccoli have a handful of healthy nutrients in abundance. Green vegetables contain Vitamin K, lutein, folate, and beta carotene; all these nutrients help in reducing the speed of cognitive or mental decline.
Green leafy vegetables, whether it’s kale, Spinach, Collards, or Broccoli, are all rich in antioxidants. These antioxidants can enhance the brain’s ability to function. Spinach, for instance, is rich in lutein, an antioxidant that cleanses toxins found in the brain and thus prevents age-related risks of mental decline. Studies show that people who consume spinach or other leafy green vegetables on a regular basis have sharper brains and better concentration abilities.
If you’re looking for foods that help memory improvement, add various green vegetables to your diet. Apart from promoting a healthier brain, consuming green vegetables has other health benefits as well.
Some Bonus Tips To Help You Protect Your Memory
- While food plays an important part in one’s health, it alone can’t keep you healthy; you need to follow multiple healthy habits.
- Ensure your body stays healthy and exercise at least three times a week. Reports have shown exercising may reduce the chances of an individual getting dementia.
- Keep your cholesterol, blood sugar, and blood pressure levels under check. If you’re on medication, follow it religiously and take a healthy diet.
- If you have the habit of smoking, it’s about time you quit smoking. It has been noted that people who smoke have a higher risk of Alzheimer’s.
- Keep a close eye on your body weight. In case you notice a change in your weight, consult your doctor and work with them to maintain a healthy body.
- Cut on your alcohol consumption and sleep better to reduce the risks of brain health problems.
Conclusion
Food supports human life, and many of them are foods that help memory improvement.
The brain needs nutrients like Vitamin B6, B12, Omega-3 fatty acids, and healthy fats. The foods in the above list can help the body procure them all.
The antioxidants found in berries, coffee, and green vegetables can prevent the brain cells from damaging. And, nutrients from nuts, eggs, turmeric, etc., can enhance memory, help grow new brain cells, and brain development. Add a bunch of these foods to your diet and inch closer towards having an improved memory and healthier brain.