The brain, just like the rest of the human body, needs the appropriate nutrients to function properly. It is subject to deterioration as the cellular tissues undergo wear and tear with age. The brain needs the correct vitamins and minerals to replenish damaged cells. By eating the right kinds of food, you can help repair these damages and enhance your memory in the process.
There are many foods and vitamins that help improve memory. These include:
-Vegetables, especially spinach and onions. According to studies, spinach is known to prevent and reverse memory loss. Eating ½ cup of cooked spinach helps meet 2/3 of your daily folate requirements. Many Alzheimer’s patients include spinach in their daily diet. Onions have a natural chemical called fisetin that stimulates neuro-pathways that enhance long-term memory.
-Omega-3 acids. A study published in the April 2007 Journal of Neuroscience showed that a diet supplemented with omega-3 fatty acids may help prevent the development of memory loss. Good sources of omega-3 include fish (especially salmon and herring), flax, and eggs. Including these foods at least three times in your weekly diet will greatly contribute to maintaining a healthy brain and body.
-Berries, such as blackberries and strawberries. These are a good source of antioxidants that help boost memory power. The antioxidant in blueberries is anthocyanin, which aids in improving brain function. Strawberries are rich in fisetin, just like onions. Other fruits and vegetables rich in fisetin include cantaloupe, black currants, kale, tomatoes, grapes, sweet potatoes, and oranges.
-The B vitamin family, especially B6, B12, and folic acid. These vitamins prevent neurons from breaking down, forbidding toxins to pollute the brain. They are also responsible for the formation of red blood cells and proper blood and oxygen circulation.
-Vitamins A, C, and E. These are rich in antioxidants that destroy free radicals in the body. When present, free radicals destroy healthy cells and tissues. If not neutralized, they will eventually make their way to the brain. Foods that are rich in antioxidants include broccoli, nuts, and citrus fruits.
-Coffee. Some studies show that coffee can help you focus and stay alert. Intake should be limited to one or two cups daily. Also, coffee has antioxidants that could be beneficial to the body.
When choosing the right types of food, it is important to take note of what your brain needs in order to function properly and efficiently. A diet filled with fruits, vegetables, and vitamins is essential for retaining and storing memories, as well as enhancing short-term and long-term memory.