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15 Amazing Memory Improving Foods You Must Include In Diet .

Introduction :

Adult Human brain consists only about 2% of our body weight, weighing about 1.3 to 1.4 Kg but consumes about 20% of our body energy for transmission of complex electrical signals to carry out our daily activities.

Brain, Turn On, Education, Read, Book, School, Learn

Now, that we know that brain needs more oxygen than any other organ in our body which means that it needs good fuel too which is nothing but a healthy food which is needed to carry out the functions of brain.
Let's, look at the foods that help in brain health - memory, concentration, reasoning.

1. Brahmi :

Bacopa Monnieri , commonly called Brahmi contains certain compounds called bacosides which is responsible for improving memory and reducing anxiety.

The leaves are bit bitter and you can include it in green leafy salad, curries, side dish. You can grow it in a pot in your home to use fresh leaves and reap its maximum benefits.

2. Cruciferous vegetables :

Cruciferous vegetables like broccoli, cabbage, cauliflower is found to improve memory. 

If you are having issues related to thyroid, take this cruciferous vegetables with advice from doctor.

Broccoli, Vegetable, Diet, Food, Fresh

3. Avocado:

Regular consumption of avocado helps in improving cognitive function and problem solving skills. Lutein present in avocado is natural anti inflammatory and anti oxidant.

Avocado, Vegetable, Cut, Half, Pit, Healthy, Food

4. Eggs :

Eggs contain Vitamin B6, Vitamin B 12, folate and choline.
Choline is used in synthesis of acetylcholine which is neurotransmitter which helps in transmission of electrical impulses and thus regulating memory.

Brown Eggs, Breakfast, Nutrition, Food, Eggs, Fresh

5. Salmon :

Salmon is rich source of healthy fats omega 3 fatty acids, which is required by our brain . DHA ( Docosahexaenoic Acid) is structural compound of brain and eyes. Seafood like salmon , tuna , sardine provides with DHA which is required for healthy brain.

Salmon, Dish, Food, Meal, Fish, Seafood

6. Nuts :

Walnuts :
Walnuts are rich source of omega 3 fatty acids and antioxidants.  It helps in boosting memory.

Walnut, Nut, Brown, Fruit Bowl, Snack

Almonds :
Almonds contain Vitamin E , phytochemicals which is found to prevent age related cognitive decline.
Eat 5 to 6 overnight soaked almonds a day.

Almonds, Food, Nuts, Healthy, Diet

7. Turmeric :

Curcumin present in turmeric has anti inflammatory properties which prevents cell damage from free radicals thus improving memory and mood in older adults. 
Take a pinch or two of this golden spice in a day.

Turmeric, Spice, Curry, Seasoning, Ingredient, Powder

8. Legumes:

Urad dal (Black gram) is excellent source of essential fatty acids which is beneficial for brain. In ayurveda, urad dal is used to treat several disorders related to nervous system.

You can make dosa , idli in which urad dal is main ingredient and it also involves fermentation.  Children love this breakfast as it is tasty and beneficial for their growing brain.

Urad Dhal, White, Indian Food

 Peanuts :

Loaded with Vitamin E , resveratrol, Niacin helps in preventing cognitive decline, improve memory, preventing neurological disorders.
Include this humble legume in your diet.

Food, Peanut, Nuts, Food, Food, Food

9. Coffee :

Most of them love coffee including me , such is the taste of coffee. Caffeine stimulates nervous system , blocks adenosine which promotes sleep keeping you alert.
Note :
Consumption of two to three cups a day is fine but high amounts have negative impact on health.

Coffee, Cafe, Mug, Decorative, Drink, Beverage, Latte

10. Oranges :

Flavonoids and vitamin C in orange helps in improved blood flow to brain resulting in improved cognition.

Orange, Citrus Fruit, Fruit, Healthy

11. Dark coloured fruits and vegetables:

Dark coloured fruits such as blueberries, blackberries, strawberries  and dark coloured  vegetable such as spinach are rich source of antioxidants which helps to prevent  cell damage from free radicals helping in preventing cognitive decline and boosts memory.

Strawberries, Fruit, Delicious, Food

12. Dark chocolate  :

Eating moderate amounts of dark chocolate reduces stress levels and it is antioxidant rich with anti inflammatory properties which helps to improve memory.

Chocolate, Dark, Coffee, Confiserie

13. Rosemary : 

Smell of rosemary can stimulate nervous system making you more alert, increasing memory.

You can sniff the fresh leaves or
Essential oil of rosemary.
You can brew tea and drink it.

Note : Take rosemary in smaller amounts. Large amounts may leads to side effects such as irritation of stomach .
Use it in morning hours and avoid in later hours as it may effect sleep.

Herbs, French, Bouquet, Gourmet, Cuisine

14. Pumpkin seeds :

Pumpkin seeds are rich source of micro nutrients.  It contains zinc, iron, magnesium and copper . These nutrients help in conduction of nerve impulses. Lack of which is associated with neuro degenerative disorders like Alzheimer's disease.
Pumpkin Seeds, Kernels, Green

15. Tomatoes  :

Tomatoes contain antioxidant lycopene which helps in preventing cell damage thus preventing neuro degenerative diseases like dementia.

Tomatoes, Vegetables, Food, Fresh, Red

Other factors to improve memory  :
  • Sleep for 8 hours a day.

  • Cut down extra sugar from diet. While carbohydrates is very much needed by brain . The excesses of sugar helps in cognitive slow down and reduce learning.
  • Stop smoking and limit alcohol intake.
  • Do not overuse medications. Take only prescribed dose of medication.
  • Exercise regularly.

Conclusion :

In today's busy world, many are multi tasking . Eating balanced diet good for brain helps us to perform better and prevent in cognitive drain and fatigue. If found informative, please share it with people you care.

Thank you..


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