Memory is kind of a big deal! Whether you want to prepare for exams or simply want to outsmart everyone at a workplace meeting, a good memory can always help you. The world may have become all digital but a basic instinct like memory is still one of the most prominent human qualities that help us in our daily lives. We all like or envy that one person in class or office who remembers everything. Birthdays, anniversaries, venues, incidents – this person’s mind does not slip up on anything, ever! Guess what, you too can be like him. So here are few foods that can help you boost your memory; we suggest you grab your notepad already if you tend to forget.
Make all the lame jokes about Bengalis and their love for fish, but you can’t deny the fact that they got this figured out way earlier than most of us. Eating fish is good for your brain! Fish like salmon, trout, mackerel, pilchards, sardines, and kippers are loaded with Omega 3 fatty acids which help the brain to build nerve cells and improve learning and memory. They are also known to reduce the risk of mental health issues like Alzheimer’s disease.
But you are probably wondering that Omega 3 can be consumed from other sources too. So what’s so special aboutmacchi? Here is the answer – Fish (especially salmon, trout and other mentioned above) contain an active amount of EPA and DHA which help you to build up your brain. In fact, not only memory but a good intake of active DHA from fish also helps to manage stress and helps produce serotonin, a hormone known to induce a feeling of peace and calm.
Always hated the greens on your plate? We suggest you to start making peace with that because you will need them if you wish to improve your memory. Cruciferous vegetables like broccoli, cabbage, spinach, kale etc. are loaded with Vitamin A and K which fight back inflammation and help in better memory. According to a research by The Federation of American Societies for Experimental Biology; they help you slow down cognitive decline due to the presence of Vitamin K, beta-carotene, folate and lutein.
You need energy for your organs to work. Your brain is no different! Steady and adequate amount of energy helps to get more focus and process more information. Brown whole grains like cereals, grainy bread, rice, and pasta is what you should be opting for if you wish to boost your memory. Researchers of Columbia University Medical Centre, New York shows that whole grains may be linked to lower risk of mild cognitive impairment that can lead to Alzheimer’s disease. They also reduce inflammation.
Remember when Dara Singh used to say, ‘ Sunday ho ya Monday, Roj kahoo aande’? If you can’t remember, then you probably didn’t listen to his advise! Eggs are a good source of several nutrients linked.
to brain health, namely Vitamin B6 and B12, folate, and Choline. Vitamin B and folate aids to slow down the progression of mental degradation in elderly and also their deficiency has been linked to depression. Also to mention; Choline plays a vital role in boosting memory. It helps the body in the production of acetylcholine, a neurotransmitter that controls good mood and memory.
This one has already grabbed your eyes.
Dark chocolate and cocoa powder are loaded with memory-boosting compounds like flavonoids, caffeine, and anti-oxidants. Dark chocolates enhance memory and help slow down age-related.
‘Walnuts help you boost your memory’ – you must have heard this a thousand times. Well, it’s true and there’s enough scientific evidence to suggest the same! A study published in American Journal of Epidemiology summarizes that a good amount of Vitamin E helps to prevent cognitive decline by shielding cell membranes from free radical damage. And take a wild guess what is a good source of Vitamin E? Nuts.
Spices fail to surprise us, don’t they? This yellow colored spice makes it on our list due to the presence of curcumin which is a great anti-inflammatory agent. It helps the brain’s oxygen intake, keeps you alert and helps you process information. It also helps in the production of serotonin. Curcumin helps to clear out amyloid plaques which are one of the major reasons for Alzheimer’s disease. It also helps in the growth of brain cells.
Pumpkin seeds are an excellent source of magnesium, iron, and copper than any other seeds. They help in enhancing memory and thinking skills. In fact, deficiency of zinc is said to be a leading factor in Alzheimer’s disease and Parkinson’s disease.
To all those ‘Ghajini’ with short-term memory loss – you gotta remember this! These natural-candies provide several health benefits; some, especially for your brain. Studies at Tufts Universities, USA says consumption of Blueberries is effective in improving or delaying short-term memory loss. They contain anthocyanins which have anti-inflammatory and anti-oxidant effects.
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