Memory is defined as the processes through which information is stored and then remembered. Memory is important in every aspect of daily life, as it provides a sense of self, and through which people’s experiences are formed in life. It is one of the most complex processes, and its work includes many parts of the brain. And the entire body, including the brain, needs the right nutrients to maintain health, which include fats, proteins, vitamins, and sugars. These elements help protect brain cells from damage, maintain the brain, and help it perform its functions better. In addition to that, choosing the right type of food provides the right energy to improve memory.
Foods to support memory
There is a group of foods rich in nutrients that are specifically associated with improving specific cognitive functions, such as working memory, remembering information, reducing the number of times one forgets, and reducing inflammation associated with processing weak thoughts. These foods include:
- Foods rich in omega-3 acids: These fatty acids help reduce the risk of dementia in the brain and improve memory. Foods rich in omega-3s include flax seeds, chia seeds, fish, walnuts, tofu, Brussels sprouts, and shellfish, canola oil, white beans, and avocado.
- Blueberries: Blueberries provide many health benefits, including those related to brain health. Blueberries and other types of dark-colored berries contain anthocyanins, a group of plant compounds that have anti-inflammatory and antioxidant effects, and relieve stress. Antioxidants reduce inflammation and oxidative stress, which may be linked to neurodegenerative diseases and brain aging.
- Nuts and seeds: Nuts such as almonds and seeds such as fenugreek are important sources of vitamin E, an antioxidant, which may be linked to reduced cognitive decline that occurs with age, according to some studies.
- Dark Chocolate contains cocoa, which provides flavonoids, which are a type of antioxidant that is believed to be good for the brain. The flavonoids in cocoa may promote the growth of nerve cells and blood vessels in parts of the brain involved in memory and learning, and may stimulate blood flow to the brain.
- Turmeric contains many benefits for the brain, and the active substance in it is curcumin, and it can cross the blood-brain barrier, which means that it enters the brain and directly benefits its cells, and it is also a powerful antioxidant and anti-inflammatory that may benefit memory.
- Eggs: Eggs are a good source of many nutrients that are linked to brain health, including vitamin B6, vitamin B12, folate, and choline. Choline is a micronutrient that the body needs to produce acetylcholine, a neurotransmitter that helps regulate mood and memory.
- Vegetables reduce the risk of brain damage and memory decline, so it is recommended to eat a large amount of green vegetables, such as broccoli, kale, green pepper, spinach, asparagus, sprouts, and other vegetables, such as eggplant, corn, and onions, as she considers these vegetables good for memory.
- Oranges are a good source of vitamin C, which is important for brain health, and to reduce cognitive impairment. Eating an appropriate amount of foods rich in vitamin C reduces age-related cognitive impairment and Alzheimer’s disease.
- Coffee is known as one of the drinks that helps focus, as caffeine in coffee reduces the action of the adenosine compound in the brain, which helps you feel sleepy. In addition, a study published in Scientific Reports in 2018 indicated that caffeine may increase the brain’s ability to process information.
- Green tea, like coffee, contains caffeine that enhances brain function and improves alertness, memory, focus, and performance. Green tea provides other compounds that have brain health benefits, such as polyphenols and antioxidants, which may reduce the risk of deficiencies, Alzheimer’s disease, and Parkinson’s disease.
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