The brain needs specific nutrients to stay active and ensure better functions. So what are the memory-enhancing foods or brain-enhancing foods that you should refer to?
One of the ways to effectively support memory enhancement is to supplement essential nutrients for the brain through the diet. Are there memory-enhancing foods or memory-enhancing foods that are good for health? What else should you pay attention to when using it? This article will suggest 14 popular, easy-to-find memory-boosting foods that you can refer to.
The important role of food in the brain
Food plays an important role in maintaining health in general and brain health in particular. The brain is an important organ and to function well the brain needs to be provided with specific essential nutrients. Here are some of the main roles of food in the brain:
- Providing energy: The brain “consumes” a large amount of energy and food (especially foods containing glucose) is the main source of energy. Lack of glucose can make people tired and lose concentration.
- Protect and maintain brain health: Nutrients such as vitamins and minerals play an important role in protecting and maintaining brain health. For example, vitamins B, D, omega-3 and antioxidants can positively affect brain activity. Therefore, foods containing these nutrients can be considered foods that help enhance memory .
- Supports brain development: For infants and young children, food plays an important role in brain development. Nutrients such as choline, DHA and protein support building brain structure, helping children become smarter.
- Enhance memory: Healthy foods also help each person improve memory, remember longer and increase concentration.
- Impact on mood and mental health: Food can influence mood and mental health through biochemical mechanisms. For example, maintaining weight and eating healthily can help reduce the risk of depression and anxiety.
- Protects the brain from damage: Antioxidants in foods have the ability to protect the brain from damage caused by oxidative stress and bacteria that cause infections. Thereby, these foods help protect the brain and have a supportive effect like foods that help enhance memory.
- Reduce the risk of brain-related diseases: Eating scientifically can reduce the risk of brain-related diseases such as Alzheimer’s and Parkinson’s .
Foods that enhance memory are easy to find in nature
Below are foods that help increase memory or brain-boosting foods that effectively enhance memory and are easy to find. We invite readers to refer to them:
1. Eggs
Eggs are a rich source of choline. Choline will convert into the neurotransmitter acetylcholine – an extremely important substance in transmitting information between brain cells. Supplementing foods rich in choline helps improve thinking and memory functions of the brain. Not only that, choline also helps build and maintain brain cell structure.
2. Dark chocolate
Dark chocolate contains caffeine and flavonoids – a type of antioxidant. Both of these substances can increase blood flow to the brain, improve mood and help you concentrate better and remember longer. However, use a moderate amount of dark chocolate because too much caffeine can cause side effects such as difficulty sleeping, fatigue, heart palpitations, etc.
3. Green leafy vegetables
The list of foods that help improve memory and is good for brain health cannot lack green leafy vegetables. Green leafy vegetables like kale, spinach and broccoli are rich in brain-healthy nutrients like vitamin K, lutein, folate and beta carotene. Research shows that these nutrients may help slow cognitive decline.
4. Fish
Fatty fish such as salmon, Albacore tuna, anchovies, sardines, swordfish… contain omega-3 fatty acids that help protect and enhance brain function. Omega-3 can improve memory , concentration and enhance logical thinking. Therefore, if you are looking for memory-boosting foods, you should refer to the fatty fish mentioned above.
5. Coffee
Coffee contains caffeine – a nerve stimulant that helps you stay alert, concentrate and remember better. However, like dark chocolate, each person needs to avoid excessive use of coffee. Overuse of caffeine in coffee can cause insomnia.
6. Blueberries
Blueberries contain powerful antioxidants, including anthocyanins, which help protect the brain from damage caused by oxidative stress and enhance brain function. Not only that, blueberries also provide large amounts of vitamin C – another antioxidant that plays an extremely important role. Blueberries are considered one of the brain-boosting foods that enhance memory that you should not ignore.
7. Turmeric
Various studies show the potential role of turmeric in treating Alzheimer’s disease. Curcumin in turmeric can reduce inflammation and oxidative stress, protect brain cells, help the brain function better, and contribute to preventing Alzheimer’s disease. Therefore, turmeric can also be included in the list of memory supplements .
8. Pumpkin seeds
Pumpkin seeds contain a good amount of magnesium for the body, helping to improve brain function and enhance concentration. Magnesium supplements may help prevent the risk of dementia . In addition, pumpkin seeds also have many other uses such as improving sleep quality, reducing blood sugar levels, reducing the risk of cancer …
9. Nuts
Nuts are foods rich in antioxidants, vitamin E and omega-3 fatty acids that help protect brain cells from damage, contributing to improving brain memory function. A diet rich in omega-3 fatty acids, alpha-linolenic acid (ALA) and other fatty acids helps reduce blood pressure, prevent atherosclerosis, and is good for both the heart and brain. If you are wondering what foods improve memory, try looking at nuts such as walnuts, almonds, cashews…
10. Orange
Orange is also a food that helps enhance memory. Oranges are rich in vitamin C – a powerful antioxidant that can protect brain cells from oxidative stress. Not only that, oranges are also a food that can help increase blood flow to the brain, helping to improve memory.
11. Green tea
What drinks are included in the list of brain-boosting foods to increase memory ? One of the most known drinks is green tea. Green tea contains catechins that can increase concentration and alertness, help protect brain cells from oxidative stress, and contribute to improving brain function.
Not only that, the ingredients of green tea also contain caffeine and theanine. Caffeine in green tea helps increase alertness and concentration so you can easily remember the problems you are experiencing. Theanine effectively protects the cells of the central nervous system, helps maintain brain function and makes you remember longer, preventing dementia.
12. Butter
Avocados contain many antioxidants that are beneficial for brain cells such as lutein and zeaxanthin. Besides, avocado is also known to be a fruit rich in fatty acids that are good for overall health, helping you stay healthier and more alert.
13. Cereal
Oatmeal, whole grain bread, brown rice… are known to be heart-healthy foods. Cereals are also foods rich in carbohydrates, providing energy for the brain to function better.
14. Pomegranate
Pomegranate is also a memory-enhancing food that you should add to your nutritional menu. Pomegranate has high antioxidant content, so you can regularly drink pomegranate juice or eat fresh pomegranates to help your brain function better.
Some foods should not be eaten to enhance memory
In addition to the foods good for the brain mentioned above, there are some foods that you should limit or avoid eating to protect brain health and enhance memory, including:
- Fast food and greasy foods: Greasy foods can clog blood vessels and affect blood flow to the brain, reducing the brain’s ability to function.
- Foods high in sugar: Sugar can cause rapid fluctuations in blood sugar, leading to feelings of fatigue and loss of concentration, which can affect memory and brain function.
- Foods high in salt: Using too much salt can cause high blood pressure. High pressure in blood vessels can harm the brain and negatively impact memory.
- Food containing preservatives and chemicals: Some preservatives and chemicals in food can negatively impact brain health in particular and general health in general. Therefore, you need to limit your intake of these foods.
- Foods containing artificial colorings and sweeteners: Artificial colorings and sweeteners can cause health problems, including memory loss .
- Foods containing saturated fat: Saturated fat can cause inflammation and affect brain function.
Instead of consuming foods that are not good for your memory , you should focus on eating a balanced diet, including foods rich in protein, omega-3, antioxidants, vitamins and minerals. Combine this diet with maintaining regular physical activity and limiting stress to improve brain health.
Each person can also supplement natural essences such as Blueberry and Ginkgo Biloba, which help improve cerebral blood circulation, maintain nerve connections, protect the brain and support brain function. Effectively improves memory loss, headaches , and insomnia.
In general, memory-boosting foods or brain-enhancing foods that enhance memory have the ability to improve memory ability in particular and enhance brain function in general through providing important nutrients. , protect brain cells from damage… To take full advantage of the benefits of useful foods, combine these foods in a scientific, balanced daily diet.
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