Can you really boost brain power with memory foods? The answer is yes! There is a wide variety of foods that can help you improve your memory. According to many studies, the maintenance of mental ability depends on a few simple environmental factors.
People who exercise regularly, have low stress levels and a rich social life suffer from fewer memory problems. A healthy diet is also an essential part of preventing and treating memory loss. Here are the best memory foods to keep your brain healthy:
Salmon is a very good source of protein and omega-3 fatty acids, which are essential for proper brain function. Many studies have shown that adding a fatty acid called DHA into your diet can be very beneficial for your memory function and decrease the chances of developing dementia. Apart from salmon, DHA can also be found in other deep-water fish.
Green tea is very rich in antioxidants, which can protect the body and the brain from free radical damage. Green tea is among the best memory foods and drinks you can consume and is certainly a much better choice than black tea. Green tea contains about 30-40 per cent of polyphenols, while black tea contains less than 10 per cent.
Polyphenols can protect the brain from age-related damage and also affect dopamine production, which can improve your mood. According to a double-blind study from Korea, the consumption of green tea can significantly enhance memory.
91 people with mild cognitive impairment participated in the study and they were either assigned to take green tea extract or placebo for a period of four months. The extract also contained L-theanine, which is an amino acid found in tea leaves. After the end of the study, the participants took a number of tests to assess their memory and attention capacity. The results showed that those who took the green tea extract, exhibited improvements in memory and especially in their ability to remember words.
Cruciferous vegetables, such as brussels, cabbage, cauliflower, radishes and watercress are among the top memory foods. In a study by Harvard researchers, it was found that those who ate lots of cruciferous vegetables could perform better at memory tests. Cruciferous vegetables can slow down the decline of cognitive abilities that occurs due to aging and enhance memory. These vegetables also contain substances that have cancer-fighting, antibacterial and antiviral properties.
Leafy green vegetables
It seems that folate, a B vitamin inside leafy green vegetables, can protect against cognitive decline. A research on aging at Tufts University, found that people who followed a diet rich in folate, maintained their verbal fluency skills much better than those with a lower folate intake. What is more, folate can help reduce the levels of homocysteine in the blood, which is partly responsible for memory loss.
Foods rich in anthocyanin
Anthocyanin is actually a potent antioxidant that can slow down the aging of the brain. It’s contained inside a wide variety of fruits and vegetables, such as blueberries, cherries, eggplant, plums, red, black, and purple grapes, red onion, purple cabbage, and red beets. Blueberries, in particular, are one of the best memory foods you can eat. According to research done by the USDA Human Nutrition Research Center in Boston, eating blueberries can prevent short-term memory loss.