With age or under the influence of certain diseases the brain cells get affected and damaged which finally results in loss of memory. However, scientists have found out an easy and effective way of avoiding memory loss that straightaway links the health of your brain and your memory to your diet. As per research, certain foods contain special nutrients that are helpful in avoiding memory loss. These foods are not only good for your brain functioning and memory but are also helpful in keeping your body healthy. Blueberries, fish, eggs, dairy products like milk and cheese, green tea, apple, whole grains, nuts and legumes and spices like turmeric are among the foods that hold the key to a great memory.
Blueberries gain the dark hue from phytochemicals known as anthocyanins. These same phytochemicals work as strong antioxidants. Therefore, blueberries are rich in antioxidants that are particularly helpful in improving memory. These antioxidants fight the toxins that possess a threat of damage to the brain cells or brain degeneration. Apart from protecting the brain from damage, blueberries encourage good blood circulation of the brain by providing some essential fats to the brain. All these factors finally help to avoid memory loss. Blueberries are seasonal fruits and are easily available in summer time. You can, however, also find preserved blueberries during other seasons of the year.
Fish is a good source of many nutrients that are helpful in keeping memory loss at bay. Fish contain B vitamins such as niacin and folic acid that are essential for proper functioning of the brain as well as helpful in making the mind sharper. Apart from being a good source of protein, fish contain natural and saturated oils that are good for heart and brain. Many fish are high in omega 3 content which is a memory enhancer. Omega 3 helps in proper functioning of the brain, in increasing the alertness of the brain and is helpful for the overall health of the brain. Fish like salmon, sardines, mackerel, herring, albacore tuna, lake trout, halibut, etc. are good sources of omega 3 fatty acids.
Eggs help to fight memory loss, specially that are caused due to aging. They are high in protein and are one of the rare sources of choline, a vitamin-like compound which is required by the cells to function properly. Choline helps in the production of neurotransmitters in the brain that are responsible for active response and faster mental activity. Eggs also contain vitamin B12 that reduces homocysteine which is harmful for the brain and reduces the brain’s performance. Egg also contains antioxidants and omega 3 fatty acids that keeps the brain alert and boosts memory. Eggs are cheap, easily available and can be included in your daily diet.
Apple has been said, believed and proven to have many health benefits. Among the numerous benefits that apple can provide, is its memory boosting ability. Apple contains quercetin, an antioxidant that has been proven to be highly effective in protecting brain cells from oxidative damage. In fact, quercetin is more effective than vitamin C when it comes to protecting brain cells from the mentioned kind of damage. Most of the querceting that an apple contains is reserved in the skin of the fruit and therefore you should consume apple along with its skin for boosting your memory and avoiding memory loss.
Whole grains provide carbohydrates to the brain and body and that help to boost brain power and memory. Whole grains are also found to be helpful in increasing the attention span. Consume whole grains in the form of oatmeal, brown rice or whole-grain bread. It has also been found that the best benefit from whole grains can be derived if they are consumed in the first meal of the day, i.e., in breakfast. Oatmeal for breakfast is a good way to start the day and boost your attention span, memory power and overall mental performance.
Dairy products like milk, cheese and other milk products are helping in avoiding memory loss that results due to aging. Milk and milk products are sources of vitamin B12 that is good for brain and memory. The B vitamins present in dairy products are important for the functioning of the brain and controlling inflammation. B vitamins help to keep the brain alert and sharp as well as help develop new brain cells. All these finally help avoid memory loss. However, people with lactose intolerance are advised to look for alternatives to dairy products for gaining these benefits.
Green tea is rich in antioxidants that help to enhance and maintain a healthy flow of blood to the brain. Green tea contains properties that help boost memory and avoid memory loss. Green tea helps you stay away from mental fatigue and fight with brain disorders. You can include green tea in your daily diet. Green tea is available with ease nowadays. However, be cautious of not drinking too much of green tea on a daily basis as drinking green tea in moderation only will bring you the mentioned benefits. Too much of green tea can present you with not-so-desirable side effects.
Nuts, seeds and beans
Nuts, seeds and beans are rich in protein and natural saturated oils that are good for brain. Nuts like walnuts, cashew and hazelnuts and seeds like sesame sees and sunflower seeds are high in vitamin E content which is helpful in clear thinking. Walnuts, ground flax seed, pumpkin seeds and soybean contain omega 3 fatty acids that keep the brain alert and boost memory as well as proper brain functioning. Beans in particular are helpful in keeping the brain alert and boost the performance of the brain. Nuts and beans also offer antioxidants that protect the brain and those areas of the brain where memories are retained.
Turmeric, a bright yellow spice, contains an antioxidant called curcumin. Curcumin has anti-inflammatory effects that help to avoid memory loss. Curcumin is not only helpful in preventing oxidation and inflammation but it also prevents the occurrence of amyloid that clogs neural pathways to the brain. Thus, turmeric helps in keeping the brain functioning proper and prevent damages that might affect the brain’s functioning or memory. You can avail turmeric in powder or whole form in any grocery store and use it to spice up and color certain specific type of dishes. You can include turmeric in your daily diet without worrying of any side effect of it.