15 Foods To Improve Memory & Concentration
Foods To Improve Memory – Introduction
Best Foods To Improve Memory & boost brain power – “No food will ever hurt as much as an unhealthy mind.”
Hello My Dear friends!! I hope from the above quotation you understand my today’s Topic……..So, Let’s Start… …….Most people realize that when they eat a healthy nutrition diet, they feel good and have more energy. However, fewer people understand that the food they eat has a direct effect on their capacity to think, learn, and remembering. How foods can boost up your brainpower.
You realize that how you eat can affect your body, but what you put in your mouth additionally affects your mood, your brain’s energy, your memory, and even your capacity to handle anxiety, complex issues, or simple daily tasks! Though your brain weighs only 2% of your body weight, it burns through 20% of the calories you eat! Also, the more supplements you eat, the sharper your brain works.
For what reason wouldn’t be able to remember things? Do you battle with minor lapses in your memory that drive you crazy? Possibly you need to take care of your brain like, you feed the rest of your body with additional love and care. The foods you intake play the most important role in keeping your brain solid and can improve mental tasks such as memory and fixation. Put these Foods To Improve Memory in your diet and you may remember what you want to.
15 Best Foods To Improve Memory and Concentration
When people talk about brain foods, fish is often at the top of the list. About 60 per cent of your brain is made of fat and half of that fat is the omega-3 kind. Your brain utilizes omega-3s to build brain and nerve cells and these fats are important for learning and memory. Omega 3s also has a couple of additional benefits for your brain. For one thing, they may slow down related mental decline and health word of Alzheimer’s disease. On the flip side not getting enough omega 3s is linked to learning impairment as well as depression. All fish of omega-3 fatty acids ranging from the highest concentration of 2 per cent down to 0.1percent. Fishes that have a good amount of omega-3 fatty acids are hilsa or ilish and red key. These fishes are found in the Ganga River mainly in the Bengal region. Maybe this is one of the reasons why Bengalis are so intelligent. Overall fish is a good choice as a brain booster.
2. Tea and coffee
If you can drink a cup of tea or coffee in the morning with no added sugar. You will be glad to hear that it the best thing for the morning. Two main components in coffee, caffeine, and antioxidants help your brain.The caffeine in tea or coffee has good effects on the brain.
- Expanded alertness: The caffeine in coffee blocks a substance in the brain called adenosine which causes a person to feel sleepy.
- Sharpen concentration: one investigation found that when participants rang one cup of coffee in the morning. They were more successful at tasks that required concentration. Drinking coffee over the long-haul is also linked to a reduced risk of Parkinson’s and Alzheimer’s disease.
- Proper sleep: It is very much required for your brain to work at its best capacity.
- Green tea: The caffeine in green tea helps the brain function.It has been found to improve memory and focus. But green tea also has different components that make it a brain booster.
Nuts or plant-based sources of healthful fats and proteins and are largely included in the list of foods to boost brain power. Several nutrients in nuts such as vitamin E, healthy fats, and antioxidants may explain their brain health benefits. Our 2014 study found that a higher overall nut intake was linked to better brain function in older aides. As a person ages, their brain may be exposed to various forms of oxidative stress and vitamin E may therefore support brain health in older age. A study also found that vitamin E may also contribute to improved cognition and reduced risk of Alzheimer’s disease. The nuts with the highest health benefits include almonds, hazelnut, and walnuts.
- Try Almonds: One ounce, or about 23 almonds, supplies one- third of your daily vitamin E requirement. Vitamin E may be important in preserving spatial memory, which helps you recall things like your favorite shortcut to the supermarket or how to get from your office to the gym. In addition to eating the right healthy foods, stay physically active. Exercise can also keep you thinking clearly by boosting blood flow to your brain.
Peanuts are a legume with a great nutritional profile. They contain a lot of unsaturated fats and protein to keep a person’s energy step up for the day. Peanuts also give key vitamins and minerals to keep the brain healthy. Including significant levels of vitamin E.
Do you realize you can get all the vitamin C you require in a day by eating only one medium orange. Doing so is important for brain health. Since vitamin C is a critical factor in preventing mental decline. Vitamin C is an amazing antioxidant that helps fight off the free radicals that can damage brain cells. You can also get excellent amounts of vitamin C from bell peppers, guava, tomatoes, and strawberries. Several studies have also found that eating foods rich in antioxidants can significantly reduce the risk of developing cognitive impairment. For instance, blueberries have earned the nickname green berries among neuroscientists due to their rich antioxidant value.
6. Eat colorful vegetables
When you are ready for your meal, you should have different colors of vegetables. Why? Because these different colors of vegetables are full of different kinds of vitamins, micronutrients and are very high as an antioxidant. So, your brain will get more antioxidants and there will be less damage to the brain. All green leafy vegetables and dark green vegetables like broccoli are rich in vitamin A, which are responsible for slower mental deterioration. They also improve cognitive function.
- Spinach: This dark, leafy green is packed with nitrates. In a recent study, people who consumed lots of nitrate-rich plant foods like spinach, lettuce, and beets increased blood flow to parts of the brain responsible for working memory, which helps you with things like math and remembering phone numbers.
- Broccoli: Broccoli and other cruciferous vegetables are rich in nutrients just as being a low-calorie wellspring of dietary fiber. Broccoli might be useful for the brain. It also contains vitamin C and flavonoids and these antioxidants can additionally support a person’s mental wellbeing. Further, boost a person’s brain health.
Eggs are rich in vitamin b12 and essential fatty acids. Egg yolk contains concentrated amounts of choline, which help in brain development in fetuses and kids. Choline also helps in memory development. Choline is a huge micronutrient that your body uses to make acetylcholine, a neurotransmitter that controls temperament and memory. Many people don’t get enough choline in their eating routine. Eating eggs is an easy way to consume a brain-boosting food.
8. Coconut oil
Coconut oil is a multipurpose oil used for hair, skin, and cooking oil. In addition to being good for beauty treatments. It can also boost brainpower.
9. Dark chocolate
Dark chocolate and cocoa powder are packed with a couple of brain-boosting compounds, including flavonoids, caffeine, and antioxidants. Flavonoids are a group of antioxidant plant mixes. The flavonoids in chocolate gather in the regions of the brain that deal with learning and memory.
Fermented foods like yogurt have been proven to improve cognitive responsiveness. The good bacteria in fermented foods can have mood-altering or antidepressant effects. Studies have shown that dairy items boost the part of the brain that controls emotions and sensations. It is accepted that curd could help in controlling anxiety and depression.
11. Pumpkin seeds
Pumpkin seeds contain powerful reinforcements that shield the body and mind from free radical damage. They’re also an amazing wellspring of magnesium, iron, zinc, and copper.
Most whole grains are a rich source of fiber. So, they get digested slowly providing a steady stream of energy as well as giving protein, which is essential for good brain functioning. Whole grains stabilize blood sugar levels, the brain is dependent on sugar or glucose for optimum functioning.
13 . Amla Indian gooseberries
Amla is rich in antioxidants that fight the free radicals in the body. Which in turn are responsible for attacking and breaking down brain cells. Vitamin C improves brain activity, while the iron content in Amla facilitates oxygen transportation and prevents brain degeneration.
All kinds of berries have been known to significantly improve memory as well as learning capacity. They also protect the brain from degeneration and oxidative stress include all kinds of berries in your diet.
Turmeric is the best for our brain as it has curcumin and this has a very good effect on our nervous system. It reduces the damage to our nervous system caused either by stress or by any other factor. Turmeric also reduces any kinds of inflammation anywhere in the body. That is why turmeric is said to be a complete food for our body and mind.
Concluding it, I would like to say that. Besides having Foods To Improve Memory A person can optimize their brain function by:
Not eating too much or too little
Reducing stress through yoga, mindfulness, or meditation