Can foods help improve your memory?

This article is authored by Karishma Chawla. She is a practising nutritionist and a weight loss expert..

Everyone desires to maintain and protect the ability to reason and think. Let’s have a look at the foods that can keep your grey cells happy and help improve memory.

12 Brain-boosting Foods That Can Help Improve Memory and Focus

1. Whole grains: The brain cannot work without energy. The ability to concentrate and focus requires an adequate, steady supply of energy - in the form of glucose in our blood to the brain. Choose low glycaemic index whole grains such as jowar, bajra, rajgira which release glucose slowly into the bloodstream, keeping you mentally alert throughout the day.

2. Tomatoes: Tomatoes contain lycopene, a powerful antioxidant, which helps protect against the free radical damage to the cells which occurs in the development of dementia, particularly Alzheimer’s. Cooking tomatoes in olive oil can help optimize absorption and efficacy of this antioxidant.

3. Pumpkin seeds: These seeds are richer in zinc than many other seeds. Pumpkin seeds supply this valuable mineral which is vital for enhancing memory and thinking skills. These little seeds are also full of stress-busting magnesium, B vitamins and tryptophan, that helps to make the good mood chemical serotonin.

4. Broccoli- This green vegetable is great source of vitamin K, which is known to enhance cognitive function and improve brainpower. Broccoli contains compounds called glucosinolates which can slow the breakdown of the neurotransmitter, acetylcholine, which is needed for the central nervous system to perform properly and to keep our brains and our memory sharp. Low levels of acetylcholine are also associated with Alzheimer's.

5. Walnuts: These nuts help improve cognitive health. Its high levels of antioxidants and vitamins in walnuts that improve mental alertness.

6. Coconut Oil: Medium chain fatty acids found in coconut oil can aid in memory.

7. Sage: Food for Healthy BrainThis herb has had a long reputation for being a food that improves memory and concentration. Add it at the end of cooking to protect the beneficial oils and infuse its distinctive taste in the food.

8. Eggs: Certain B vitamins such as B6, B12 and folic acid are known to reduce levels of a compound called homocysteine in the blood. Elevated levels of homocysteine are associated with increased risk of stroke, cognitive impairment and Alzheimer's disease. Include Vitamin B-rich foods like eggs, chicken, fish and leafy greens regularly would be beneficial.

9. Blueberries: These berries contain a high amount of antioxidant that help protect the brain from degeneration and help you cope with stress.

10. Turmeric: This golden spice is anti-inflammatory herb containing curcumin. It is found to be a well-endowed food that improves memory.

11. Rosemary: The smell of rosemary can significantly improve prospective memory, which is our ability to remember to do something. This was found to be particularly beneficial for students in exams, as well as individuals over 65-years old.

12. Green tea: This is a great replacement when you are looking to cut down caffeine. Green tea is rich in antioxidants that play a role in helping with learning and memory.

A balanced diet rich with right proportion of nutrients serve as a base for good brain functioning and memory. None the less, there are few of them that have a more beneficial effect. Also consuming these in a long-term basis can be beneficial. Incorporate these foods in your diet daily to stay alert and healthy.

Don’t choose between health and taste


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