As scientists and doctors learn more about the brain and memory, they have discovered that diet plays a huge role in brain function. While a diet high in processed foods will have a negative effect on memory, there are many foods that help to improve the memory and overall brain function. By incorporating these foods into a daily diet, individuals can improve their memory naturally.
Blueberries have become one of the biggest food trends in the past few years for many reasons. They are a great source of antioxidants and beneficial for the body in general. However, they also have an enormously beneficial effect on the brain. In a study that fed older rats blueberries and then tested their memories, the older rats performed the same as the younger rats who had not eaten blueberries. The reason for this is a chemical called anthocyanin. This phytochemical improves memory and contributes to keeping a fluid mind.
Another fruit that is available year-round and can help boost brain function is apples. Apples contain a compound called quercetin. This is an antioxidant that has been shown to have protective effects against Alzheimer’s. Anyone who is interested in eating more apples should be aware that quercetin is mostly containe din the skin of the apples. Also, the apples that have the highest level of this antioxidant compound are red apples. An apple a day can prevent memory loss and possibly prevent disease states.
Spinach is another food that has many health benefits. It contains many beneficial compounds, including folic acid. A study that fed rats spinach found that consuming it regularly prevented and even reversed memory loss in the animals. The folic acid is a natural compound that plays an important role in brain function and development. Eating about two thirds of a cup every day provides the majority of folic acid. Incorporate spinach into salads, wraps, or cook it in dishes. Baby spinach has a mild flavor and can be enjoyed in many different dishes.
Fatty fish have been shown to have memory-boosting properties. This is largely due to the high amounts of omega-3 fatty acids present in fish. Choose fish such as salmon, herring, and sardines. While eating them several times a week is recommended, even having a fish meal once a week can be remarkably beneficial. A study performed in Chicago found that women and men who ate fish several times a week had the same memories as individuals who were three years younger than them. For anyone who does not enjoy eating fish frequently, fish oil supplements are also a viable option.
Cauliflower and peanuts may seem like a strange combination, but these two foods have something in common. They both contain large amounts of choline. In the body, choline is converted to citicoline, a natural substance found in all cells. The role of citicoline is helping to boost mental energy and it’s efficacy. Individuals who consume choline can benefit from adequate stores of this compound, helping to maintain wellness and speed up mental processes.
They say that breakfast is the most important meal of the day and this is certainly true for brain function. Whole grain cereals are recommended for breakfast and they can help to create faster information processing in the brain. Whole grains contain folic acid and eating a breakfast that contains folic acid will help to wake the brain up in the morning and contribute to better memory throughout the day. For midday snacks, eating other foods high in folate will help to avoid tiredness and fatigue. Bring soybeans to munch on since they are also high in folic acid.
Wine has received a great deal of attention for it’s memory-boosting power. While white wines have very few benefits as far as brain function, darker reds are very beneficial. Grapes contain the same chemicals and can be equally beneficial. Choose red, purple, or black grapes for snacks and with meals. These contain quercetin and anthocyanin, bioactive compounds important in brain functioning. Red wine contains these two chemicals also. Doctors recommend drinking only one glass of wine a day. More than that can actually have a negative effect on the mind and prevent the beneficial effects of these compounds.
Anyone who enjoys eggplant parmesan should enjoy hearing that eggplant has been shown to have beneficial effects on the memory. It contains nasunin, an antioxidant that specifically protects brain cells. Nasunin works by protecting the lipids in brain cell membranes. As the human body ages, the lipid compounds can be broken down, leaving the nerves exposed and at a higher risk for damage. Nasunin prevents the lipid from being broken down and works to keep brain nerves from becoming exposed and potentially being broken down. Eggplant can be enjoyed cooked or raw and many people enjoy it as part of a regular diet.
While these foods have all been shown to have beneficial effects for memory, there is one spice in particular that also boosts memory. Rosemary contains a compound called carnosic acid. Researchers discovered that this compound helped to protect the neurons in the brain and worked to prevent degenerative brain diseases such as Alzheimer’s and many other similar brain disorders. One study in particular began having office workers smell rosemary on a daily basis. The study found that the scent of rosemary actually improved their memories. This is a viable option, although rosemary is a favorite spice and can be used in many dishes. It has a mild flavor and goes well with most Italian dishes.
These are some of the top memory-boosting foods available today. While it may be difficult to incorporate all of these foods into a daily diet, try adding a few of these every week. A good rule of thumb is that a diet that is rich in fruits, vegetables, fish, and whole grains, is going to contain these compounds naturally. Try cooking with these foods or enjoying them as snacks to enjoy the benefits of these common memory boosting food choices. If you are looking for more tips about being healthy feel free to read another of our great articles that will tell you how does water can improve your life.