Improving Memory Through Diet and Supplementation

Last updated on September 20th, 2024 at 06:42 pm

Improving memory is not a one-time process. Rather, it is an ongoing journey that has many factors. Nutrition and supplementation play a key role in supporting brain health and functioning. In this article, we will tackle more about Brain Boosting Foods.

Your brain is the most important organ in your body. It keeps your heart beating, your lungs breathing, and all your body systems working. That is why it's critical to keep your brain working perfectly. Surprisingly, brain health can be significantly affected by your brain-boosting foods or diet. Some foods and supplements can help support brain function. However, others can harm the brain, affecting your memory and growing the risk of developing dementia and other degenerative conditions.

What Are The Best Foods And Supplements For Improving Memory?

There still is a lot to learn about what makes a brain-healthy diet. However, for now, the best bet for rich memories is to forgo harmful fats. And remember to alter your plant collection. Research recommends following an eating plan. This is to that provides a good choice of dietary fats. It also provides a vast array of plant foods rich in phytonutrients.

Foods That Boost Memory

Diets rich in fruits, vegetables, whole grains and legumes, fish, healthier fats, nuts, and seeds have all been linked with boosting memory function. This includes:

1. Fruits

Berries are one of the Brain Boosting Foods which are antioxidant powerhouses that can protect the brain from oxidative damage, stopping premature aging and memory-impairing dementia. Blueberries are a rich source of anthocyanin and other flavonoids that may improve brain function.

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    Grapes

    
    

Grapes are full of resveratrol, a memory-boosting compound. Concord grapes are rich in polyphenols, a brain-accessing antioxidant.

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    Watermelon

    
    

Watermelon is one of the Brain Boosting Foods that has a high concentration of lycopene, another powerful antioxidant. It's also a good source of pure water. This is related because even mild dehydration can reduce mental energy and harm memory.

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    Avocado

    
    

Avocado is a fruit rich in monounsaturated fat, which improves memory function by helping improve blood cholesterol levels when eaten in control.

2. Vegetables

Beets are Brain Boosting Foods that are rich in nitrates, natural compounds that can dilate blood vessels to allow more oxygenated blood to reach the brain.

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    Dark, Leafy Greens

    
    

Dark, leafy greens such as spinach and kale, and broccoli are known for their disease-fighting antioxidants and have been shown to reduce age-related memory loss. Greens also are rich in folate, which can improve memory by decreasing inflammation and revamping blood circulation to the brain.

3. Whole Grains And Legumes

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    Complex Carbohydrates

    
    

Cracked wheat, whole-grain couscous, chickpeas, and lentils are all complex carbohydrates. Since brain cells run on glucose derived from carbohydrates and don't store excess amounts, they need a steady supply of glucose. Brain Boosting Food as complex carbohydrates provides slow and sustained glucose. They take longer to digest and are high in folate, the memory-boosting B vitamin.

4. Seafood

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    Fatty Fish

    
    

Fatty fish such as salmon, trout, mackerel, herring, sardines, pilchards, and kippers are rich in heart-healthy omega-3 fatty acids. These have better memory when eaten one to two times per week. Eating these in control is best, as fish consumption can increase your cholesterol levels.

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    Shellfish And Crustaceans

    
    

Shellfish and crustaceans such as oysters, mussels, clams, crayfish, shrimp, and lobster are also Brain Boosting Foods as they are good sources of vitamin B-12, a nutrient that prevents memory loss. These tend to be high in cholesterol, so controlling is important.

5. Healthier Fats

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    Olive Oil

    
    

Olive oil provides monounsaturated fat, which can help reduce LDL cholesterol levels when used in place of saturated or trans-fat. Extra-virgin olive oil contains the highest levels of protective antioxidant compounds.

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    Nuts

    
    

Nuts like walnuts are also one of the Brain Boosting Foods since they are a good source of omega-3 fatty acids. These help lower triglycerides, improve vascular health, moderate blood pressure, and lessen blood clotting.

6. Herbs Or Seeds

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    Cocoa Seeds

    
    

Cocoa seeds are a rich source of flavonoid antioxidants, which are especially important in stopping damage from LDL cholesterol, protecting your arterial lining, and stopping blood clots. Cocoa also contains arginine, a compound that increases blood vessel dilation and is also one of the Brain Boosting Foods. A recent study done by researchers from Harvard Medical School found that seniors who drank two cups of cocoa daily for a month had better blood flow to the brain and carried out better on memory tests.

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    Rosemary

    
    

Rosemary increases blood flow to the brain and improves focus and memory.

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    Peppermint

    
    

This aroma has been found to enhance memory.

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    Sesame Seeds

    
    

These seeds are a rich source of the amino acid tyrosine, which produces dopamine, a neurotransmitter responsible for keeping the brain alert and memory sharp. Sesame seeds also are rich in zinc, magnesium, and vitamin B-6, other nutrients involved in memory function.

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    Saffron

    
    

Saffron has been shown in recent studies to affect individuals with mild to moderate Alzheimer's disease positively. On average, those who took saffron capsules for 16 weeks showed significantly better cognitive function than patients on a placebo.

Memory-Boosting Supplements

Some vitamins and fatty acids are believed to help prevent or delay memory loss. While there is no substantial evidence to support these claims, ongoing clinical studies are focused on proving the impact of supplements on brain health and, more specifically, memory.

1. Vitamin B12

Vitamin B-12 is one of the Brain Boosting Foods that helps maintain healthy nerves and red blood cells. Lack of Vitamin B-12, most common in older adults and vegetarians, can cause various symptoms, including memory loss. In these cases, Vitamin B-12 supplements can help improve memory.

2. Vitamin E

A 2014 study in the journal JAMA found that high amounts of Vitamin E can help people with mild to moderate Alzheimer's disease.

3. DHA

A 2015 review found that taking docosahexaenoic acid (DHA) supplements and eicosapentaenoic acid (EPA) significantly better episodic memory results in adults with memory concerns. DHA is one type of omega-3 fatty acid, and EPA is another. EPA and DHA are most intense in seafood like salmon and mackerel.

Supplements can fill in the nutritional gaps but check with your doctor before you go over the advised daily intake.

Outlook

Regardless of age, the best way to combat memory decline is to eat well and exercise your body and brain. You can improve your brain health by being more mindful of harmful foods and habits and making special efforts to add brain-healthy foods to your diet.

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