What does the food we eat have to do with memory? We know how what we eat affects our bodies. Every day, scientists are making new discoveries about foods that strengthen the brain and memory. These discoveries show that food has important functions on the brain and memory.
Our body does not like stress. It releases inflammatory cytokines when we are stressed. These little chemicals, like an infection, force the immune system to fire up and fight stress through inflammation. Inflammation helps protect us from disease and repairs the body when we encounter a situation such as an injury to the body. But chronic inflammation is a different situation. It can cause autoimmune diseases such as multiple sclerosis, anxiety, high blood pressure, and more.
Our gut keeps our body's immune responses and inflammation in check. In addition, gut hormones that enter or are produced in the brain also affect cognitive ability, such as understanding and processing new information.
In addition,antioxidantsFoods rich in good fats, vitamins, and minerals can help prevent brain disease. So when we give our body nutritious foods that benefit both the gut and the brain, we are masterfully shaping our minds. In this sense, foods that strengthen memory gain importance.
Foods That Boost Memory
Foods that boost memory
Whole grains
Whole grains are brain-friendly foods. Oatmeal, quinoa, barley, brown and wild rice, wheat and amaranth are among the foods that strengthen memory. The fiber and complex carbohydrates in the grains open the clogged blood vessels in the brain. It prevents cerebral palsy and dementia.
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Legumes contain iron, potassium, magnesium, folate, choline, thiamine and various phytosterols that must be obtained from food. These nutrients improve cognitive function. It helps to strengthen memory.
Avokado
AvokadoIt balances the blood sugar level with its monounsaturated fat content and adds shine to the skin. Containing both vitamin K and folate, avocado is one of the memory-boosting foods. Because it is effective in strengthening cognitive function, especially memory. It also helps prevent blood clots in the brain.
Beet
This root vegetable reduces inflammation, contains anti-cancer antioxidants and helps remove toxins from the blood. Another benefit is that it is one of the memory-boosting foods. The natural nitrates in beets improve mental performance by increasing blood flow to the brain.
Blueberries
BlueberriesIt is one of the foods with the highest antioxidant capacity with its vitamin C, vitamin K and fiber content. It protects the brain and strengthens memory.
Pomegranate
This sweet red fruit also has a high antioxidant capacity. It protects the brain from oxidative stress. It protects the brain and nervous system from inflammation.
Bone juice
Bone juice, is another of the foods that strengthen memory. Because it has nutritional properties. It helps improve memory.
Broccoli sharpens memory thanks to its high content of vitamin K and choline.
Dark chocolate
Dark chocolateIt consists of flavonols with antioxidant and anti-inflammatory properties. It also lowers blood pressure. It improves blood flow to both the brain and the heart.
Egg yolk
If you only eat the egg white, you should also eat the yolk. The yolk contains large amounts of choline, which aids fetal brain development for pregnant women. So it has great power over memory.
Extra virgin olive oil
Extra virgin olive oil Thanks to the polyphenol antioxidants it contains, it can not only improve learning and memory, but also reverse the negativities related to age and disease. Olive oil also fights ADDLs, a protein that is toxic to the brain and triggers Alzheimer's disease.
Green leafy vegetables
Such as cabbage, chard, spinach, lettucegreen leafy vegetables Foods that enhance memory. Because eating them regularly reduces the risk of dementia. It improves mental ability. Therefore, it also strengthens the memory.
Rosemary
Carnosic acid, one of the main ingredients of rosemary, protects the brain from damage. Damage to the brain means that it will have difficulty performing mental activities. So rosemary is one of the foods that strengthens memory.
Salmon
SalmonIt is one of the most nutritious, brain-friendly foods. It improves memory by helping the brain to function smoothly with omega 3 fatty acids.
Offal
Organ meats such as kidney, liver and heart have micronutrients such as alpha lipoic acid that have a positive effect on cognitive health. Alpha lipoic acidImproves memory deficit in Alzheimer's patients. It plays a role in the efficient functioning of the brain.
Turmeric
Used for its healing properties throughout historyturmericThe curcumin compound found in honey improves the brain's oxygen uptake and makes it easier to process information.
Walnut
Walnutimproves cognitive health. It contains high levels of antioxidants, vitamins and minerals, thereby improving mental alertness. Vitamin E in walnuts also reduces the risk of Alzheimer's disease.
Almond
Almond It is a superfood for the brain. It is a memory enhancing food. Because it is rich in vitamin E, folate and omega 6 fatty acids. These foods have a powerful effect on memory.
Peanut
Peanut It has a high niacin and folate content and is an excellent source of vitamin E. These nutrients prevent age-related mental decline.
Green tea
Green teaThe polyphenols in it improve brain performance. It strengthens memory. Another ingredient found in green tea is caffeine. It is one of the most powerful brain stimulants.
Coffee
Coffee is a beverage containing caffeine. Most of the brain benefits come from caffeine. But it also contains other compounds such as chlorogenic acid that can affect the brain. It provides focus, improves alertness, reaction time and memory.
Orange juice It is rich in vitamin C. This vitamin helps to focus attention. It strengthens memory.
green smoothies
Green smoothies are made with a combination of green fruits and vegetables such as cucumber, kale, spinach, green apple. The nutrients in it strengthen the brain. Here is the memory booster smoothie recipe…
Materials
2 handfuls of raw cabbage
1 banana half, peeled and sliced
Half of 1 avocado
A glass of yogurt
half a glass of milk
A handful of ice
How is it done?
Wash the cabbage. Blend all ingredients in a blender.
If the smoothie is too thick, you can add more milk.
If it's too thin, add more banana or avocado.
Golden milk
Called turmeric lattegolden milkIt is a warm, creamy beverage containing turmeric, the bright yellow spice. Turmeric contains curcumin, which may increase the body's production of brain-derived neurotrophic factor. The low factor is associated with mental deficiencies and neurological disorders. Therefore, increasing their levels improves brain function. Golden milk is made as follows;
Materials
2 water glass milk
1,5 teaspoons (5 grams) of ground turmeric
Honey
Cinnamon or black pepper
How is it done?
Heat the milk on low heat.
Whisk in the turmeric and then remove from the heat.
Pour the golden milk into the mug and optionally add sweetener.
Kefir
Kefir It is a fermented beverage packed with probiotics. It is made from fermented milk. It aids brain function by promoting the growth of healthy bacteria found in the gut.
Ways to Boost Memory
Eat less sugar
Too much sugar consumption causes many health problems such as cognitive decline and chronic diseases. Studies have shown that eating too much sugar has an effect on the weakening of short-term memory, in particular.
Fish oil
Fish oil, It is rich in omega 3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These oils improve memory. Both DHA and EPA are vital to the health and functioning of the brain.
Meditate
MeditationIt affects our health positively in many ways. It is relaxing and soothing. It reduces stress and pain, lowers blood pressure and even improves memory. Meditation is stated to increase gray matter in the brain. Gray matter decreases as we age, which negatively affects memory and cognition.
Keep your weight in a healthy range
Maintaining a healthy body weight is important. Many studies point to obesity as a risk factor for cognitive decline. Interestingly, being obese causes changes in memory-related genes in the brain and negatively affects memory.
Sleep plays an important role in memory consolidation, a process by which short-term memories are strengthened and transformed into long-lasting memories. Researches,insomniaindicates that it may adversely affect memory.
Don't drink alcohol
Consuming too many alcoholic beverages is harmful to health and adversely affects memory. Alcohol exerts neurotoxic effects on the brain. Repeated bouts of drinking damage the hippocampus, an important part of the brain that plays a vital role in memory.
Train your brain
Developing cognitive skills by playing memory games is a fun and effective way to strengthen memory. Activities such as crossword puzzles, word recall games… These activities also reduce the risk of dementia.
Do not consume refined carbohydrates
While there are foods that strengthen memory, there are also foods that cause memory impairment. Large quantities such as cakes, cereals, cookies, white rice and white breadrefined carbohydrate Consumption damages memory. These foods have a high glycemic index, meaning the body digests these carbohydrates quickly, causing a rapid rise in blood sugar levels. Studies have shown that high consumption of refined carbohydrates is associated with dementia, cognitive decline, and decreased cognitive function.
Watch out for vitamin D deficiency
Vitamin DIt is a nutrient that plays a very important role in the body. Low levels of this vitamin cause many problems, such as decreased cognitive function. It also increases the risk of developing dementia.
Exercise
Exercise is important for physical and mental health. Studies have determined that it is beneficial for the brain and can help improve memory in people of all ages, from children to older adults.
Try curcumin
Curcumin is a compound found in high concentrations in turmeric root. It is a powerful antioxidant and has strong anti-inflammatory effects in the body. Studies have found that curcumin reduces oxidative damage and inflammation in the brain, as well as lowers the amount of amyloid plaques. These accumulate on neurons, cause cell and tissue death and lead to memory loss.
Consume cocoa
CocoaProvides powerful antioxidants called flavonoids. Research shows that flavonoids are particularly beneficial for the brain. It helps to stimulate the growth of blood vessels and neurons and increase blood flow in parts of the brain involved in memory.
