Best Foods to Improve Your Memory – If healthy eating is good for the body, it is going to inform the brain. Studies have shown that some ingredients have a unique affinity for gray matter. Get to know the key foods which revitalize memory and then refresh the menu to improve your cognitive abilities:
1. Spinach, broccoli and Business
Bear this in mind: dark green’greens’ focus a mixture of spouse substances from the nervous system, which explains the reason why they should not be missing from the menu.
But bear in mind, the spinach deserves prominence. It provides enough lutein, which is an element of a family of pigments known as carotenoids.
In a study of 60 individuals at the University of Illinois in the United States, the biggest users of lutein had sharper memory and reasoning abilities. Scientists bet on the high antioxidant ability of the compound. Fighting excess free radicals is a prime strategy for the head, as oxidative pressure opens the door for damage to neurons and cognitive declines.
Along with the blessings of the greens don’t stop there. Along with the famed spinach, cabbage, arugula and broccoli offer folic acid, a vitamin that protects grey matter and helps reduce the chance of dementia. Additionally, it appears in several studies for acting on the DNA of brain cells.
Nutritionist Evie Mandelbaum, a gerontology expert, says it’s never late to include these ingredients in diet. “But anybody that has a history of healthy eating and physical exercise already has a savings to get a successful aging,” he emphasizes.
The vegetables look great in juices, salads, sauteed and steamed. But don’t leave it too long on the fire. Excessive heat can decrease the content of cool compounds.
“Avocado tree, you will be my lone partner / Within this itinerary / Of lightness throughout the atmosphere…” Whether at the verses of Gilberto Gil, if in sweet or salty recipes, the simple fact is that avocado should be part of everyday life. Despite the calories, the creamy pulp is a concentrate of substances which, among many functions, shield the brain.
It is monounsaturated, which shields the arteries, ensuring optimum blood circulation, even to the brain. An American study points to such a fatty binding with the best functionality of an area of the head that plays a crucial function in immersion and learning.
The end is that the nutrient enhances the relations between the neurons within the so-called dorsal network of the brain.
Where you find good fats:
- Olive oil
- Canola oil
3. Grape juice
Fill your glass with whole purple grape juice and make a toast: long life to polyphenols! All these are the compounds responsible for the popularity of the drink. In Porto Alegre, an experiment ran by 35 elderly women revealed that daily consumption of 400 milliliters improves cognitive functioning.
“Polyphenols permeate the blood-brain barrier, which protects the brain, and inhibits damage from excess free radicals,” says biomedical researcher Caroline Dani.
Not enough, they promote an gain in the amounts of BDNF, a protein which stimulates new connections between the networks of neurons, as well as the renewal of these cells.
Even though the fruit itself contains the acclaimed substances, the beverage concentrates more amount, because inside there is pulp, bark and seed. And do not forget: it’s to be 100% organic juice.
4. Olive oil
It concentrates monounsaturated fat and lots of antioxidants. No wonder it received the nickname of defender of memory.
A team from Temple University in the USA demonstrated in animals that the legitimate olive oil prevents the development of beta-amyloid plaques. These structures are associated with the destruction of neurons and the interruption of communication between them (the synapses), activating the disease that leads to forgetfulness. Vanderli suggests a minumum of one extra-virgin type of soup per day.
“I remember (I believe ) your fragile braid palms. I recall near those palms a mate…”The excerpt comes from the narrative Funes, the Memorioso, also — would you understand? — shows one of the secrets of this character created by the Argentine Jorge Luis Borges (1899-1986). Funes needed a supernatural memory, he recalled everything, in the tiniest details… Can it be due to the tea? Fiction aside, it is not today that it is among the ingredients with neuroprotective action — particularly the green type.
The drink, using a slightly astringent taste, is made with the herb Camellia sinensis, an Asian species which retains the epigalocatechina gallate, or EGCG. “It’s a potent antioxidant. And green tea nevertheless contains caffeine and L-theanine, among other compounds,” says biogerontologist Ivana Cruz, a professor at the Federal University of Santa Maria.
Other research indicates that herbal substances help prevent the deposition of plaques associated with Alzheimer’s and also contribute to the creation of new neurons. The advantages, incidentally, will come indirectly. “An overview of studies shows an effect on stress, which also enhances cognition,” states Professor Ivana.
Which tea is greatest?
And even though the white, red, partner and other teas based on Camellia sinensis offer the green substances, are far from showing exactly the same amount of the popular drink.
Note and glue on the fridge door: salmon, mackerel, tuna, sardines, herring and horse mackerel should look at least twice a week around the menu. This is the suggestion of nutritionist Lara Natacci, from the Dietnet clinic.
When fish were previously spoken of as an excellent source of phosphorus, a nutrient that’s expensive to the brain, the omega-3s are exactly what are extolled today. This poly-unsaturated team fatness is revered for many reasons. And one of these has to do with the cuca. “Omega-3 behaves on the connection between neurons, facilitating synaptic plasticity,” says Lara.
In short: the conversation between these cells flows smoothly. The fat also helps in the production of hormones and has an anti-inflammatory activity, which makes the trail free for brain cells to regenerate.
There is not any shortage of research that puts polyunsaturated fatty acids as first-rate soldiers in the fight against Alzheimer’s disease .
What’s the best way to prepare fish?
The trick is to harness the epidermis, where there are high doses of omega-3. Already the method of preparation goes of this flavor of the client. But it’s not to eat frying all the time or grilling until you pass the stage. This creates heterocyclic amines, molecules which are dangerous to nerve cells.
7. Nuts, chestnuts and the like
They squander selenium. “And there is a strong relationship between the deficiency of this nutrient and the overall look of cognitive difficulties through aging,” states Hercules Rezende, a nutritionist and neuroscientist.
Vitamin E and good fats finish the neuroprotective recipe for oilseeds. Studies show that eating these foods interferes with the brain waves engaged in information retention and learning.
And what about betting on Brazil’s most famous nuts, cashews and also the lesser-known baru? Obviously: nuts, almonds and pistachios are other fantastic options not to fall in the sameness. Lara Natacci indicates half a cup or a few a day.
8. Bitter chocolate
Bonbons and tablets are interchangeable with happiness, and science already shows that emotional well-being is a guardian of their brain. However it has to be clarified that the features of chocolate are, in fact, originating out of its main raw material, cocoa. It’s the composition of the fruit that is behind its antioxidant effects and promoters of good blood circulation.
And a recent Italian review, printed in the journal Frontiers in Nutrition, demonstrates this ability.
The study cites positive effects on working memory, cognition, attention and, finally, on lowering the chance of heart issues. “The suitable quantity of chocolate is not well recognized, but a few studies talk of 30 or 40 g of the bitter type every day,” states nutrologist Andreia Pereira. The doctor makes it clear that abuses result in weight gain.
Invest in cocoa
As the advantages of chocolate include the cocoa flavonoids, the greater the concentration of the fruit in the pub, the better. The half bitter type gifts around 60%, and the true bitterns should consume from 70%.
“One tip is to consume the 70% and a tiny bit of milk to create the sweetest flavor prevail,” Vanderli states.
You have to remember that the egg is among the very wronged food of all time — its fault was to carry too much cholesterol. Now, we have watched its release, as studies have driven it out of the villainy of cardiovascular disease.
What luck (too!) To our mind. A superb source of proteins, particularly albumin, the food has precious things such as lutein, that pigment which belongs to the group of carotenoids.
And, as we mentioned above, there’s still evidence of its function against cognitive decline. The egg yolk is also filled with choline, one of those B-complex vitamins — progressively renowned for helping to consolidate memory. “It’s a vital nutrient for the formation of the neurotransmitter acetylcholine, an important regulator of learning from the cerebral cortex,” describes professor Hercules.
In animal testing, it has been found that choline deficiency may affect the internal operation of cells in the brain. And this disturbance negatively impacts cognition.
For people who have assessments in order and don’t have any medical limitations, you can set the yolk on the menu daily. From breakfast, omelette, to dinner or lunch and snacks, the egg goes into a lot of recipes.
And stay calm: the contents of this mountain remain even when the food moves through the fire. So abuse your creativity in the kitchen.
Various other sources of choline:
- Bovine liver
- Wheat germ
- Soya bean grains