Can’t remember where you parked your car? The brain requires nutrients just like your heart, lungs or muscles do. Certain foods can help improve your memory. While forgetting a name or wandering around a parking lot for a little too long isn’t something to be concerned about, you can take steps to protect your memory. The biggest preventive measure is a memory-boosting diet. In addition, to boosting your memory these foods will also help improve overall health, so it’s win-win, with no downside. Sharper memory and better health.
Get a boost from blackcurrants. Vitamin C has long been thought to have the power to increase mental agility and protect against age-related brain degeneration. One of the best sources of this vital vitamin are blackcurrants. Others include red peppers and citrus fruits.
Sage has long had a reputation for improving memory and concentration. Although most studies focus on sage as an essential oil, it could be worth adding fresh sage to your diet too. Add at the end of cooking to protect the beneficial oils.
Cabbage is a good source of folic acid. The closest thing we have to a magic bullet for fixing memory problems is folic acid better known as folate. This nutrient may just be the single best way to lower blood levels of homocysteine, which is thought to damage blood vessels. A study from Tufts University linked homcysteine to memory decline, but also suggested that folic acid served as a buffer.
Eggs get celebrated for having so much protein that we forget that they’re rich in other nutrients, like vitamins B6 and B12. The same Tufts University study found that B vitamins seemed to play a role, as well. This study also showed that men who were deficient in vitamins B6 and B12 showed a more rapid decline of memory than those who had adequate blood levels of those vitamins.
Broccoli is a cruciferous vegetables which is high in the antioxidant quercetin, folic acid, and vitamin B6. A Harvard study of 13,000 women suggests cruciferous vegetables can protect your memory. Cruciferous vegetables and leafy green vegetables, including spinach and mustard greens had the biggest effect on helping women retain their memory during the course of the study.
Strawberries are an excellent source of anthocyanin, an antioxidant that has been shown to reverse memory loss in animal studies. Strawberries are also high in folic acid and vitamin B6. In addition, other berries, especially dark ones such as blackberries, blueberries and cherries are also rich sources of anthocyanins and other flavonoids that may boost memory function.
A study suggests that eating a handful of walnuts per day may help boost memory, concentration and the speed at which your brain processes information. Not only are they high in antioxidants and a variety of vitamins and minerals, but the plant-based omega-3 fatty acid found in walnuts are also good for brain health. Just be sure to soak the walnuts before eating them.
Any coffee lover can tell you they think more clearly after a good, strong cup of caffeinated coffee. Now, they have proof. She explains that researchers from the University of Innsbruck in Austria found that caffeine improved performance on a memory task. If you’re not a fan of coffee, tea also has cafefine, plus the antioxidant quercetin for an extra memory boost.
Salmon is also rich in vitamins B6 and B12. There are good fats and bad fats, and omega-3 fatty acids fall solidly on the side of good. That makes salmon a great ally in your fight to protect your mind. It’s said fish is brain food, and now science has confirmed it. A Rush University Medical Center study, states that people who ate fish at least once a week had a 10 percent slower decline compared with those who did not eat fish, a difference that gave them the memory and thinking ability of a person three years younger. When possible try to opt for Alaskan wild-caught salmon.
So, put these foods on your grocery list to keep your grey matter happy and healthy.
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