Top 10 Foods to Improve Memory; how to find out? Can’t collect your thoughts? Does your child have a learning disability? Review your diet and eat foods that improve memory. Many people are skeptical of nutritional advice from nutritionists. However, sometimes you have to try to feel better. Although there is a special diet here, you do not need to follow anything. Just enter brain-healthy foods into the menu, and decadence will go by the wayside! Doctors have compiled an essential list of foods that can use in the top 10 foods to improve memory and overcome stress.
Walnuts are rich in vitamins, proteins, fatty acids (omega-3), and folic acids. They increase serotonin levels. It is a substance that helps fight depression. In addition, nuts are perhaps the essential vitamin for the brain – E. Multiple studies have shown that vitamin E prevents memory loss (including age-related) and the destruction of brain cells. 5 young walnuts and the RDA is met. The only negative is the calorie content, so you should not get carried away with the product.
The healthiest varieties of seafood with a high content of polyunsaturated fatty acids. These species include salmon, herring, mackerel, catfish, halibut, and tuna. Due to its high omega-3 content, fish is an essential food for brain cells’ nutrition and oxygen supply. Nerve fibers transmit information between brain cells, so we absorb it faster and remember it longer.
Also, in fish (mainly marine fish), there is a lot of iodine, magnesium, phosphorus, and zinc – necessary for mental abilities and proper brain development. Scientifically proven – eating 100 g of oily fish daily will improve memory and reduce the risk of Alzheimer’s disease (sclerosis, dementia).
Eggs are a source of quality protein. In addition, they contain a lot of good fats, vitamins, and choline, which help focus and improve neurons’ ability to send nerve messages between cells. However, it is impossible to abuse this product; it is enough to eat 1-2 eggs per day.
Blueberries and blueberries
The berries are unusually high in antioxidants, polyphenols, and anti-inflammatory. Their chemical composition normalizes blood pressure, makes blood vessel walls elastic, and improves coordination, vision, and brain function. In addition, berries contain a lot of vitamin C, PP, B1, B6, potassium, calcium, and magnesium. These products also have a low glycemic index, making them suitable for those who monitor their blood sugar levels. By consuming them, you can prevent age-related brain diseases. In the summer, eat fresh berries and turn the blanks for the winter.
The cheapest product and all year round – apples. The benefits of fruit for the walls of blood vessels are great. They strengthen and improve the elasticity of blood vessels in the brain and prevent them from clogging. Consuming them regularly reduces the risk of stroke and cerebral hemorrhage.
Cocoa beans contain the antioxidant flavanol, which improves blood circulation in the brain and protects it from oxidative processes that lead to sclerosis and Alzheimer’s disease. Additionally, anandamide is found in sweetened hot chocolate. It is a substance that helps create a sense of satisfaction with life, as well as dopamine and the hormone “joy,” which are responsible for a good mood.
Many people drink coffee and recklessly believe that it has awakening properties. Of course, the drink increases concentration and stimulates the brain, but only for a short time, followed by an immediate decline. And to avoid overdoing it with coffee, there is a great option – green tea.
This drink contains less caffeine and is mild for health. In addition, green tea removes the effects of alcohol. It restores liver damage, so it was classified as an ideal hangover.
This spice contains beneficial substances that activate the brain. If garlic is consumed systematically, age-related changes in mental function will be less noticeable. Two slices of vegetables a day are enough and will provide normal brain function.
Green vegetables and vegetables
In particular, we check lettuce, broccoli, spinach, Brussels sprouts, and cabbage. In addition to valuable acids and a vitamin complex, they contain iron, folic acid, E, C, and K. with high efficiency. In addition, there is a carotenoid, the lack of which leads to a slowdown in metabolic processes in the brain, as a result of which memory and concentration deteriorate.
Of course, the product is not cheap, especially virgin oil. However, drug costs in pharmacies are also far from acceptable. Therefore, you do not need to save on your health, but use olive oil as a salad dressing. It will help avoid age-related cognitive disabilities and normalize high cholesterol.
In short, we note that our brain is the most complex device we use daily. For complete work, proper nutrition is necessary. Please do not make him happy with coffee and chocolate; solve the problem with the help of health products. Plan the right food, and you will always be in a good mood, with bright thoughts, optimism, and a happy spirit. These top 10 foods to improve memory are scientifically proven.