- 7 foods to boost your memory
A sharp memory is very important. If you’re feeling forgetful, it could be due to a lack of sleep or a number of other reasons, including genetics, level of physical activity and lifestyle, and environmental factors. However, there’s no doubt that diet also plays a role in brain health.
The best menu for supporting memory and brain function encourages good blood flow to the brain — much like what you’d eat to nourish and protect your heart. We bring you 7 foods to boost your memory and make it sharper.
1) Green, leafy vegetables.
Leafy greens such as kale, spinach, collards, and broccoli are rich in brain-healthy nutrients like vitamin K, lutein, folate, and beta carotene. Research suggests these plant-based foods may help slow cognitive decline. Having green veggies not only increases the brain-power but also boosts the immune system and makes you strong and healthy. It prevents diseases and gives you glowing and healthy skin as well. So make sure to include veggies in your meals. Have them raw, or cooked, or even in the form of juices or milkshakes, salads and desserts will also do.
2)Berries and Cherries
Berries- especially dark ones such as blackberries, blueberries, and cherries are a rich source of anthocyanins and other flavonoids that may support memory function. Enjoy a handful of berries for a snack, mixed into cereal, or baked into an antioxidant-rich dessert. You can reap these benefits from fresh, frozen, or dried berries and cherries.
3) Almonds and walnuts.
Nuts are excellent sources of protein and healthy fats, and one type of nut in particular might also improve memory. Every nut has its own benefit. Almonds are a great source to boost your brainpower as they are Almond is generally rich in proteins. Protein helps repair brain cells and boosts cognitive functions’.
Almonds contain the mineral Zinc which acts as an antioxidant in the body that competes against the free radicals which otherwise attack and breakdown brain cells.
Vitamin B6 and E in almonds promote brain health and also slackens the aging of brain cells; which eventually harms memory. Omega-3 and Omega-6 fatty acids present in almonds upsurge intellectual levels. Magnesium promotes the strengthening of brain nerves.
Well known for a positive impact on heart health, walnuts also may improve cognitive function. Snack on a handful of walnuts to satisfy midday hunger, add them to oatmeal or a salad for crunch, or mix them into a vegetable stir-fry for extra protein.
4) Tea and coffee.
There’s no magic bullet to boost IQ or make you smarter — but certain substances, like caffeine, can energize you and help you concentrate. According to research, caffeine might also help solidify new memories. Found in coffee, chocolate, energy drinks, and some medications, caffeine gives you that unmistakable wake-up buzz, though the effects are short-term. And more is often less: Overdo it on caffeine and it can make you jittery and uncomfortable.
If you’re looking to give your brain a boost but are tired of coffee and caffeine crashes, tea can be a great way to enhance your studying routine and improve your focus. Herbal tea’s work all-round to boost your brainpower as well as provide health benefits.
Many types of tea, herbs, and spices have stimulating, clarifying properties that can help to improve cognitive function and give your brain a boost. Whether you’re pulling an all-nighter preparing for an exam or just want a cup of something that will help improve your mental clarity and focus, these teas are a healthy alternative to coffee, energy drinks, and other caffeinated beverages.
5) Indian Gooseberry (Amla)
Indian gooseberry, popularly known as Amla is a fantastic brain food. We all have memories of our parents feeding us chyawanprash (prepared using Amla) as they believed Amla increases memory. Our Indians belief does have some scientific evidence that prove them right.
The antioxidants present in Amla fights against the free radicals in the body which otherwise attack and breakdown brain cells. Vitamin-c content of Amla in it helps in the production of norepinephrine, a neurotransmitter that improves brain activity. The iron content in Amla facilitates oxygen transportation, preventing brain degeneration.
6) Fatty Fish
Brain requires essential fatty acids like omega 3 and omega 6 fatty acids. We need to include it in our regime as the body cannot process these acids. Fatty fish as the name suggests is filled with good fats – omega 3 and omega 6. Including fatty fish in the diet can boost the memory function by 15 percent. The fish highest in omegas include salmon, mackerel, sardines, rainbow trout, and albacore tuna. If you don’t like fish or eat it rarely, consider taking a fish oil supplement.
Yes, water. It is an absolute surprise!
The brain gets its electrical energy from water which keeps the brain functions going including thought and memory. Water is also needed for the production of hormones and neurotransmitters in the brain. Now, when you provide enough water to your brain you will be able to think faster, be more focused, and experience greater clarity and creativity. Daily hydration is required for optimal brain function as the brain cannot store water.
Gift yourself and your family with good and balanced nutrition and see the healthier them; booming in life.
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