11 healthy foods for memory
11 Useful food for memory11 healthy foods for brain and memory 11 healthy foods for brain and memory
11 useful foods / The brain, being considered the control center of our body, is responsible for the work of our heart, breathing and allows us to move, feel, think. That is why it is very important to follow the work of the brain and feed it properly.
The food you eat plays a huge role in your brain health and can also affect memory and concentration.
In this article, we list the 11 foods that will help develop your brain.
11 healthy foods for memory
11 healthy foods for brain and memory
11 healthy foods
Fish 1. Oily fish
- when people talk about foods that affect brain function, oily fish is always at the top. This category includes salmon, trout, and sardines, all of which are considered rich sources of omega-3 fatty acids;
About 60% of your brain is made up of fat, and half of that fat is the omega-3 type. Your brain uses omega-3 to build nerve cells, and its fat affects memory.
Omega-3s may also slow age-related mental decline and prevent Alzheimer's disease (the progressive deterioration of short-term memory). A lack of Omega 3 makes learning difficult, as well as promotes depression.
Coffee 2. Coffee -
If you value coffee, you will be glad to learn about one of its good sides. 2 important components of coffee are caffeine and antioxidants, both of which stimulate the brain. Caffeine contains some positive effects that help brain function. They are:
Enhanced vigilance. Caffeine keeps your brain alert by blocking adenosine, which makes you sleepy;
Improved mood. Coffee can stimulate the production of serotonin in your body, which is considered the hormone of happiness.
Enhanced centralization. In one study, participants who drank a large cup of coffee in the morning or small amounts throughout the day were more effective at solving tasks that require concentration;
Blueberry 3. Blueberry
- blueberries contain a number of useful properties, many of which affect brain function; Blueberries and similar dark-colored berries contain anti-inflammatory and antioxidant effects. Antioxidants affect both oxidative stress and inflammation; Stress or inflammation can contribute to brain aging and neurodegenerative diseases;
Some of the antioxidants in blueberries accumulate in the brain and help improve communication between brain cells;
Studies have shown that blueberries help improve memory and can even promote short-term memory loss.
turmeric 4. Turmeric-
This dark yellow spice is the main ingredient in curry powder and has a number of beneficial properties for the brain.
Curcumin, one of the active ingredients in turmeric, can directly penetrate the brain and improve the cells there; Turmeric has the following beneficial properties for the brain:
Can improve memory. Mainly useful for the memory of people who have Alzheimer's disease (progressive deterioration of short-term memory). It also helps clear amyloid plaques, which are one of the hallmarks of this disease.
Relieves depression . _ It produces serotonin and dopamine in the body, both of which elevate mood;
Curcumin produces brain-derived neurotrophic hormone, which is responsible for generating new cells;
Broccoli 5. Broccoli
- it consists of powerful plant compounds, including antioxidants. It is very rich in vitamin K, a fat-melting vitamin that is extremely important in the formation of sphingolipids; This is a type of fat that accumulates densely in brain cells. Several studies involving elderly people have shown that this vitamin is even beneficial for memory;
In addition to vitamin K, broccoli contains several compounds that have anti-inflammatory and antioxidant effects that can help protect the brain from any type of damage.
11 healthy foods for brain and memory
Pumpkin seeds / 11 healthy foods 6. Pumpkin seeds-
Pumpkin seeds contain powerful antioxidants that protect the body and brain from various damages. They are also an excellent source of magnesium, iron, zinc and copper; Each of them is very important for brain health.
Zinc. This element is extremely important for nerve signals. Zinc deficiency causes a number of neurological problems, such as Alzheimer's disease, depression, and Parkinson's disease (a degenerative disorder affecting the motor function of the central nervous system).
Magnesium . Magnesium deficiency is associated with diseases such as migraines, depression and epilepsy.
Copper : Your brain uses copper to help control nerve signals, and its deficiency can lead to neurodegenerative disorders such as Alzheimer's disease;
iron _ Iron deficiency is often characterized by brain fog and impaired brain function
Chocolate / 11 healthy foods 7. Bitter chocolate
- dark chocolate and cocoa contain several brain-boosting compounds, such as flavonoids, caffeine, and antioxidants; Flavonoids are groups of antioxidant compounds in plants. The flavonoids in chocolate accumulate in several areas of the brain and are responsible for memory.
One of the studies involved 900 people, half of whom consumed chocolate frequently, while the others rarely consumed it. Those who consumed a large portion of chocolate were able to perform mental tasks more easily.
Chocolate is also considered a very popular mood-enhancing ingredient. During studies, those who consumed chocolate experienced a dramatic increase in mood.
11 healthy foods 8. Nuts-
studies have shown that legumes improve heart function, and a healthy heart promotes a healthy brain. It helps prevent neurodegenerative diseases. Some studies have shown that women who regularly consume legumes over the years have a stronger memory compared to those who rarely consume them.
Several nutrients in legumes—healthy fats, antioxidants, and vitamin E—improve brain function.
All types of legumes are important for brain function, but walnuts are considered the most effective because they also contain omega-3 fatty acids.