Not only regular intellectual activity can help improve memory, but also an appropriate daily diet consisting of nutrients which are necessary for improved brain function. In this article, you will find the top foods for memory you should definitely consider including in your daily diet.
Fatty fish
Fatty fish like salmon, mackerel, herring are the leaders in the ranking of foods when it comes to the development of good memory. These types of fish are rich in omega-3 fatty acids, which are an important structural component of the nerve cell sheath.
Regular consumption of these acids helps the brain to maintain mental clarity for longer, increases the ability to classify and memorize information, and facilitates the learning process.
To maintain the desired level of Omega-3 in the body, it is enough to supplement your diet with a portion of fatty fish several times a week.
Nuts and seeds
The body can also get healthy fats and acids from nuts and seeds. The supplement will also be high in zinc and magnesium, which helps improve memory function and increase concentration.
The most useful for memory are walnuts, which can be supplemented with cashews, almonds, peanuts, hazelnuts, pistachios, and other nuts.
A great solution to use them as snacks throughout the day and also satisfy your hunger providing nutrition for your brain. In addition, such a snack is much healthier than chips and cookies.
Sunflower seeds can also be a great snack that you can add to soups, salads, and baked goods. Consider keeping a mix of seeds in the kitchen such as pumpkin, sunflower, flax, sesame, and many other types of seeds.
Chocolate and cocoa
Eating chocolate also helps your brain power and may help with learning new information . But not all types of chocolate benefit you! Dark chocolate with a high cocoa content is recommended and not milk chocolate. The higher percentage of cocoa the better.
Also, chocolate contains invigorating caffeine and flavonoids that stimulate blood circulation in the vessels of the brain.
A few bites of this delicacy, eaten in the midst of vigorous brain activity, help recharge your energy, reboot your brain, and refresh your memory. There is also serotonin in chocolate, known as the “hormone of happiness” – it helps to fight stress and loss of energy, maintain your good mood and is also conducive to productive work or study.
A cup of hot natural cocoa will help benefit your brain and maintain memory – it is better to choose a quality product without unnecessary additives.
Eggs
Eggs in your daily diet will also help improve memory. By eating eggs in the morning, you give your brain the necessary nutrition for the whole day.
Green vegetables
Folic acid, which is fortified in green and dark green vegetables: cabbage, spinach, and dark lettuce can be good for memory. Broccoli deserves special attention. This vegetable is rich in vitamin B4 and vitamin K, which are essential for activating thought processes and play an important role in supporting human memory.
Tomatoes
Tomatoes will help nourish your body with a natural antioxidant – lycopene. This element contributes to the overall reduction of stress and blocks the negative effects of free radicals on brain cells.
Berries
The main value of berries for the brain and memory is to reduce the risk of developing age-related dementia, manifested in the loss of the ability to think clearly or forgetfulness. The following berries are recommended such as blueberries, cranberries and black currants.
So that you do not get bored with these foods try using them in different ways and adding other healthy ingredients.
Photo by Donald Tran