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Best foods to improve memory

by Puja
health

Overview

We all secretly want more brainpower. The genes play a role, but it is also important to fuel the brains for optimal results with the best brain food, mother nature has to offer. Also, one needs to stay away from the grocery garbage that gives brain fog and slows their spinning wheel. The brain as a control center of the body, keeps your heart beating and lungs breathing. Hence, allowing you to move, feel, and think. One has to keep their brain in peak working condition. Hence, the food you consume plays an important role to keep the brain healthy. It also improves other mental tasks such as memory as well as concentration. To boost your brainpower, brain nourishment and for longer as well as more productive life, load up on the best brain foods.

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  • Beetroot
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Beet is an intimidating food for many vegetable lovers. This root vegetable is one of the most nutritious plants and hence they’ve even earned a place on healthy foods’ list. It reduces inflammation. Beetroot contains cancer-preventing antioxidants and helps to get rid of toxins. The natural nitrates in beet boost blood flow to the brain, improving mental performance and energy.

  • Broccoli
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It is one of the best brain foods for sharp memory due to the high levels of vitamin K and choline. It sharpens your memory. Broccoli contains a fair amount of vitamin C. A cup of broccoli provides 150 percent of the recommended daily intake of vitamin C. It has high-fiber levels.

  • Rosemary
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Rosemary oil has a variety of benefits. It contains Carnosic acid which protects the brain from neurodegeneration. It destroys the harmful free radicals which are linked to neurodegeneration, Alzheimer’s, strokes, and normal aging in the brain. Also, the high levels of antioxidants and anti-inflammatory properties protect the eyesight.

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  • Coffee
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Researchers have found that caffeinated coffee can sharpen focus and memory. After giving volunteers the caffeine equivalent of about a cup of coffee, the magnetic resonance imaging observed that the volunteers’ brain activity was enhanced in two locations, including the memory. Others didn’t show any increase in brain activity. The researchers reevaluated the participants at the end of two years and at the end of four years; they found that those who drank more than two cups of coffee daily had a less decline in memory than those who drank less than a cup of coffee. Unfiltered coffee contains compounds that can raise cholesterol levels. To be safe, opt for filtered coffee, and be moderate when adding milk and sugar.

  • Avocado
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It is one of the healthiest fruits to consume. Avocado contains monosaturated fats. Hence, keeping blood sugar levels steady and your skin glowing. It contains vitamin K and folate. Hence, helps to prevent blood clots in the brain (protecting against stroke) as well as improves cognitive functions, especially memory and concentration. It is a good source of the antioxidants and vitamin E. Consuming Avocado will keep you at a lower risk of developing Alzheimer’s.

  • Green leafy vegetable
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Kale, spinach, and fenugreek leaves are good sources of vitamin E and folate. A cup of raw spinach has 15% of daily intake of vitamin E, and a half cup of cooked spinach has 25% of daily intake of Vitamin E. Folate protects the brain by lowering the levels of an amino acid known as homocysteine. High levels of homocysteine may destroy the nerve cells in the brain. Folic acid protects nerve cells by breaking down homocysteine levels. Increased levels of homocysteine are linked to a high risk of brain diseases and heart diseases.

  • Whole Grain
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Fiber-rich whole grains are an integral part of the Mediterranean diet, including fruits, vegetables, nuts, seeds, extra virgin olive oil, and red wine. Research shows that this diet may be linked to a lower risk of mild cognitive impairment that can progress to Alzheimer’s disease. One should eat a combination of foods so there is a value in dietary patterns. This kind of diet may reduce inflammation, free radicals, oxidative stress, and other risk factors such as high blood pressure, all of which may have a role in increasing the risk for brain and heart diseases.

  • Walnuts
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Nuts provide a high amount of plant-based proteins and healthy fats. Walnuts are particularly known for their cognitive boosting properties. Alpha-linolenic acid or ALA is one of the main Omega-3 fatty acids found in walnuts and is known for its cardiovascular effects as well as its ability to feed the brain. Higher consumption of walnut improves cognitive test scores.

  • Barley
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Barley is rich in B-vitamins as well as fiber, which can help to lower cholesterol and improve brain health. Research has linked B-vitamins (like B6, B12, and folate) to reducing the risk of cognitive decline due to potential memory-boosting benefits. Choose barley over white rice or pasta. For the gluten-free grain, choose Buckwheat which is a complete protein (meaning it has all eight essential amino acids) and is also rich in soluble fiber.

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  • Chamomile Tea
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During winters, the circadian rhythm may be thrown off due to the absence of sunlight. This might make it harder to sleep at night and stay on top of work during the day. Research shows that chamomile tea not only brings better sleep but can also improve cognitive functioning. If you are feeling lethargic, drink Chamomile tea to boost your cognitive abilities. It also increases the ability to focus. The components of chamomile are high in vitamins that improve focus and sleeping patterns. Chamomile tea includes, boosts the immune system, relieves depression, and anxiety. Moreover, having Chamomile tea regularly plays a vital role in preventing bone loss that leads to conditions like osteoporosis.

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