A person's capacity to optimise memory function may be associated with their diet, according to research. Your health may improve if you stick to a diet that includes a range of plant foods high in phytonutrients and a healthy choice of dietary fats. Phytonutrients are plant-based compounds with potential health benefits and disease-prevention properties.
What constitutes a diet that is beneficial to the brain is still mostly unknown. According to recent research, heart-healthy foods may also have positive effects on cognitive function. Avoiding harmful fats and remembering to diversify your plant-based diet mix are your best bets for good cognition reserve.
What to eat to improve memory:
A memory-enhancing diet includes plenty of green leafy vegetables, lean proteins, healthy fats, seafood, and plant-based foods like herbs and seeds.
Learn more about these superfoods here:
Fresh Produce
The high levels of antioxidants in berries have several health benefits, including warding off memory-impairing dementia and premature ageing. Because of their high anthocyanin and flavonoid content, blueberries may have a positive effect on cognitive performance.
Resveratrol, a chemical that improves memory, is abundant in grapes. The polyphenols found in abundance in Concord grapes may improve cognitive performance.
Lycopene, another potent antioxidant, is abundant in watermelon. As an additional supply of pure water, watermelon is beneficial to brain function. Mild dehydration can already have an effect on cognitive function and memory.
In moderation, the monounsaturated fat found in avocados can replace saturated fats in the diet, leading to better memory performance and lower blood cholesterol levels.
Crops that are whole and beans
Complex carbs include foods like black beans, chickpeas, oats, cracked wheat, sweet potatoes, and whole-grain couscous. A constant supply of glucose is necessary for brain cell function since brain cells do not store glucose but instead use it directly from carbs. The brain prefers complex carbs because they release glucose slowly and steadily. Folate, a B vitamin that improves memory, is abundant in certain foods, and its metabolism is slower.
Fish and shellfish
The heart-healthy omega-3 fatty acids are abundant in fatty fishes, including salmon, trout, mackerel, herring, sardines, pilchards, and kippers. Studies have indicated that consuming them once or twice weekly can enhance memory function. While omega-3 fatty acids may reduce triglycerides, they have little effect on LDL cholesterol.
Vitamin B12, which helps keep memories sharp, is abundant in shellfish and crustaceans such as oysters, mussels, clams, crayfish, shrimp, and lobster.
Less harmful fats
Substituting monounsaturated fat, such as that found in olive oil, for saturated or trans-fat helps lower levels of LDL cholesterol. The most protective amounts of antioxidant compounds are found in extra-virgin olive oil, the least processed variety.
Omega-3 fatty acids, found in nuts like walnuts, reduce blood clotting, control blood pressure, and promote vascular health. They also lower triglycerides.
Medicinal plants, nut varieties
Cocoa seeds contain a high concentration of flavonoid antioxidants, which help protect the artery walls, avoid blood clots, and reduce damage caused by LDL cholesterol. The chemical arginine, which enhances blood vessel dilatation, is also found in cocoa.
Mint and rosemary both belong to the same family of herbs. Research has demonstrated that rosemary can enhance memory and focus by increasing blood flow to the brain. A study discovered that the smell of peppermint improved memory.
The neurotransmitter dopamine is responsible for maintaining mental acuity and alertness, and sesame seeds are an excellent source of the amino acid tyrosine, which is utilised in its production. Vitamin B6, magnesium, and zinc are all nutrients that have a role in memory function, and sesame seeds are an excellent source of all three.
People suffering from mild to moderate Alzheimer's disease have reported a good impact from saffron.
You may maintain your memory function by making changes to your lifestyle that include controlling your blood sugar, cholesterol, and blood pressure levels, not smoking, going for walks every day, and maintaining a healthy weight.
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