Foods to enhance memory

There is a group of foods rich in nutrients that are specifically linked to improving specific cognitive functions, such as working memory, remembering information, reducing the number of times forgetting, and relieving inflammation associated with processing weak thoughts. These foods include:

Foods rich in omega-3 acids: These fatty acids help reduce the risk of dementia in the brain, and improve memory, as a study published in the journal PLoS one in 2012, conducted on elderly mice, indicated that they were followed by a diet rich in omega-3 fatty acids for a period of time. Two months, helps reduce the chances of age-related cognitive impairment, neuritis, and foods rich in omega-3: flaxseed, chia seeds, fish, walnuts, tofu, Brussels sprouts, shellfish, canola oil, and beans White, avocado.

Blueberries: Blueberries provide many health benefits, including those related to brain health. Blueberries and other types of dark-colored berries contain anthocyanins, a group of plant compounds that have anti-inflammatory and antioxidant effects, and reduce Antioxidants from inflammation and oxidative stress, which may be linked to neurodegenerative diseases, and aging of the brain, and a study published in the Journal of agricultural and food chemistry in 2010, showed that moderate consumption of blueberries can help improve memory in the elderly.

Nuts and seeds: Nuts such as almonds and seeds such as fenugreek are important sources of vitamin E, which is an antioxidant, which may be linked to reducing cognitive impairment that occurs with age, according to some studies. A study published in the Brain research bulletin in 2016, was conducted On rats, about the effect of almonds in one of the drugs that cause memory loss, and it was found that almonds significantly improve memory retention.

With regard to seeds, a study published in the Journal of Krishna Institute of Medical Sciences in 2018, conducted on rats, showed that fenugreek extract, in addition to choline, and docosahexaenoic acid (DHA) significantly reduce cognitive deficits resulting from removal of their ovaries.

Dark Chocolate: Dark chocolate contains cocoa, which provides flavonoids, a type of antioxidant that is believed to be beneficial for the brain.

A review of several studies published in the British Journal of Clinical pharmacology in 2013 showed that flavonoids in cocoa may promote the growth of neurons , and blood vessels in parts of the brain that are specialized in memory and learning, and may also stimulate blood flow to the brain, as indicated by another study published in the Journal of Experimental Biology in 2016, conducted on snails, indicated that flavonoids reduce memory deficit problems that occur With age.

Turmeric: Turmeric has a dark yellow color, and it is a major component of curry powder, in addition to that it contains many benefits for the brain, and the active substance in it is curcumin, and it can cross the blood-brain barrier, which means that it enters the brain and benefits Its cells directly, and it is a powerful antioxidant and anti-inflammatory that may benefit memory, and a study published in the Journal of Neurobiology of aging in 2010 showed that turmeric can enhance memory.

Eggs: Eggs are a good source of many nutrients that are linked to brain health, including vitamin B6, vitamin B12, folate, and choline. Regulating mood and memory, and to get choline easily, it is recommended to eat eggs, as egg yolk is one of the most concentrated foods that contain choline, and a study published in the British Journal of Nutrition in 2013 found that there is a noticeable overlap between low choline, or Low vitamin B12, impaired cognitive performance.

Vegetables: Vegetables reduce the risk of brain damage and memory decline, so it is recommended to eat a large amount of green vegetables, such as: broccoli, kale, turkey pepper, spinach, asparagus, sprouts, and other vegetables, such as: eggplant, corn, and onions, as They consider these vegetables good for memory,[2] and a study published in Neurology in 2018, in which 960 people participated, found that eating about one serving per day of leafy greens such as spinach helps reduce cognitive decline with age.

Oranges: Oranges are a good source of vitamin C, which is important for brain health, and for reducing cognitive impairment. A review of several studies published in the Journal of Alzheimer’s Disease in 2012 showed that eating an appropriate amount of foods rich in vitamin C reduces age-related cognitive impairment and Alzheimer’s disease.

Coffee: Coffee is known as one of the drinks that helps focus, and a large number of people drink it to stay awake, and the caffeine in coffee reduces the action of the adenosine compound in the brain, which helps to feel sleepy, in addition, a study indicated Published in Scientific Reports in 2018, caffeine may increase the brain’s ability to process information.

Green tea: Green tea, like coffee, contains caffeine, which boosts brain function