7 Foods can boost your memory and mental health
An overview of memory :
Memory is defined as the processes through which information is stored and then remembered, and there are different types of memory, such as short-term memory, in which information is stored for a period of several seconds or minutes, and long-term memory, which allows information to be stored in it for a long time, Memory is important in every aspect of daily life, as it provides a sense of self, and through it people’s experiences in life are shaped, and it is one of the most complex processes, and its work includes many parts of the brain,The entire body, including the brain, needs the right nutrients to maintain health, which include fats, proteins, vitamins, and sugars. These elements help protect brain cells from damage, preserve the brain, and help it perform its functions better. Choosing the right type of food provides the right energy to improve memory.
Foods to strengthen memory
There is a group of foods rich in nutrients that are particularly associated with the loss of specific cognitive functions, such as working memory, remembering information, reducing the number of forgetting times, and reducing inflammation associated with processing weak ideas,and these foods include the following:
Foods rich in omega-3 acids:
These fatty acids help reduce the risk of brain dementia and improve memory,as a study published in the journal PLoS one in 2012, conducted on elderly rats, indicated that following a diet rich in fatty acids Omega 3 for two months, helps reduce the chances of cognitive impairment associated with aging, and nerve inflammation, Among the foods rich in omega-3: flaxseeds, chia seeds, fish, walnuts, tofu, Brussels sprouts, shellfish, canola oil, white beans, and avocados.
Blueberries:
Blueberries provide many health benefits, including those associated with brain health, and blueberries and other types of berries that have a dark color contain anthocyanins, a group of plant compounds that have anti-inflammatory and antioxidant effects, and reduce inflammation. Antioxidants reduce inflammation and oxidative stress, which may be associated with neurodegenerative diseases and brain aging. 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 associated with a reduction in cognitive impairment that occurs with age, according to some studies, as a study published in the journal Brain research bulletin found in 2008. 2016, 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.
Dark chocolate:
Dark chocolate contains cocoa, which provides flavonoids, which are a type of antioxidant, which is believed to be beneficial for the brain. , and blood vessels in parts of the brain that are specialized in memory and learning, and may 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 One of the problems of memory deficit that occurs with age.
Turmeric:
Turmeric has a dark yellow color, and it is a main ingredient in curry powder, in addition to that it contains many benefits related to the brain, and the active substance in it is called curcumin, and it can cross the blood-brain barrier, which means that it enters the brain and benefits Its cells directly, as 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 associated with brain health, including vitamin B6, vitamin B12, folate, and choline. Choline is a micronutrient that the body needs to produce acetylcholine, which is a neurotransmitter that helps to Regulating mood and memory, and to obtain choline easily, it is recommended to eat eggs, as the egg yolk is one of the most concentrated foods that contain choline, [5] and a study published in the British Journal of Nutrition in 2013 found that there is a noticeable overlap between low Cholinesterase, or low vitamin B12, and cognitive impairment.
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, bell pepper, spinach, asparagus, sprouts, and other vegetables, such as: eggplant, corn, and onions, as They consider these vegetables useful for memory,[2] and a study published in the journal Neurology in 2018, in which 960 people participated, found that eating about one serving per day of leafy vegetables 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 vitamin C-rich foods reduces cognitive impairment associated with age and Alzheimer's disease.
Coffee:
Coffee is known as one of the drinks that help focus, and a large number of people drink it to stay awake, and the caffeine in coffee reduces the action of the compound adenosine (in English: Adenosine) in the brain, which helps to feel sleepy,[10] in addition to that A study published in Scientific Reports in 2018 indicated that caffeine may increase the brain's ability to process information.
Green tea:
Green tea, like coffee, contains caffeine, which enhances brain function, and improves alertness, memory, focus, and performance. However, green tea provides other compounds that have brain health benefits, such as polyphenols and antioxidants, which may reduce the risk of stroke. Cognitive deficiency, as it reduces the risk of developing Alzheimer’s disease, Parkinson’s disease, or as it is known as Parkinson’s disease, and a study published in the Journal of Psychopharmacology in 2014 found that green tea extract increases working memory in specific areas of the brain, which improves from performing tasks .
A diet to enhance memory
Drink a warm glass of water in which a spoonful of natural honey is dissolved on an empty stomach before sunrise .
Breakfast: eat a cup of mint or thyme, seven grains of dates, and a plate of wheat grains soaked from night until morning in water, mixed with a little fresh milk and sweetened with honey with two ground walnuts.
Lunch: eat a cup of ginger with basil sweetened with honey, a plate of rice with fresh vegetables, chickpeas and carrots - chickpeas should be placed in the amount of 3 to 4 spoons only -, and a plate of salad consisting of: a red beet, a carrot, a sliced apple, and whole celery, And the juice of a quarter of a lemon, beetroot should be eaten immediately after cutting it and not leaving it.
Dinner: Have a cup of fresh grape juice with a little ginger, a plate of salad to improve your mood, and a plate of honey with a quarter of a loaf of brown bread.
Cocktail: A person can eat a mixture of fruits or what is called an intelligence cocktail. It consists of: a peeled red pomegranate, yellow melon juice, one peach, half a lemon, a banana, half a spoonful of yeast, seven almonds, seven walnuts, seven hazelnuts, a quarter of a spoonful of ginseng, and a spoonful of honey with a little water; Where all the ingredients are mixed in the electric blender to obtain an easy-to-drink cocktail .
Nutritional advice to strengthen memory
Limiting calories and saturated fats:
It was found that eating a diet rich in saturated fats such as red meat, whole milk, butter, cream, and ice cream increases the risk of dementia, and impairs concentration and memory.
Examination of vitamin D levels in The body:
Vitamin D is an important nutrient for the body, and therefore its low levels are associated with many health problems, including a decrease in cognitive functions.
Maintaining a healthy weight:
It is important to maintain body weight, and it is one of the best ways to maintain its health and brain health in the best condition, and weight gain and obesity can cause insulin resistance and inflammation, which negatively affects the brain.
Reducing the amount of sugar intake:
Foods rich in sugars have a great taste, and give a feeling of reward when eating them, but eating them may affect memory loss.Avoid high-calorie diets: Reducing the amount of calories, along with reducing sugars, may help protect the brain.
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