10 MEMORY ENHANCING FOODS

Reading Time: 3 minutes

Lack of concentration, absent-mindedness, being forgetful are some of the common memory problems that we encounter on a routine basis. This could be due to lack of sleep, level of physical activity, lifestyle and environmental factors, and also genetics. However, there’s no doubt that your diet also plays an important role in brain health.

The diet that encourages good blood flow to the brain is considered the best menu for enhancing memory and brain function. The human brain is an energy-intensive organ, using around 20% of the total calories, so it needs good nutrition rich in good fats and vitamins to maintain concentration throughout the day.

The brain cells also require certain nutrients to stay healthy. For example, omega-3 fatty acids, help repair and build brain cells, antioxidants reduce inflammation, which is linked to aging and neurodegenerative disorders, such as Alzheimer’s disease.

Whether you are a student studying for competitive exams, or a working professional trying to stay mentally sharp, or a senior looking to preserve and enhance your grey matter as you age, there is a lot that you can do to improve your memory and mental performance. Research suggests, what we eat might affect our ability to think, remember and carry out other brain functions.

The foods we eat can determine the health of our brain cells and can support both short- and long-term functions.

Here are 10 memory enhancing foods that you can easily incorporate into your daily meals:

Almonds – Rich in healthy fats, antioxidants, and vitamin E, almonds are beneficial for both the brain and heart. They have been known to improve cognitive skills, sharpen memory, and delay mental decline.

Apples – Apples are a great source of quercetin, an antioxidant that protects your brain cells by keeping your brain chemicals flowing. To get the most of this quercetin be sure to eat your apples with their skins on since that’s where most of the quercetin is found.

So, now we have one more reason to munch on an apple every day.

Cumin seeds (jeera) – This is an essential Indian spice that not only adds flavour to your food but also has numerous health benefits. It contains a phytochemical compound called cumin aldehyde that exhibits medicinal properties which help in diabetes, epilepsy, tumors, and improve immunity.

Packed with a bunch of minerals and vitamins such as riboflavin, vitamin B6, zeaxanthin, and niacin consuming cumin is beneficial for the brain to function properly. Cumin helps in promoting better mental health and sharpens memory by nourishing brain cells.

Asafoetida – Asafoetida or Hing, used as an Indian spice is also very beneficial for your health. It is a powerful antioxidant and is vital for the proper functioning of memory cells. It helps increase the memory potential of the brain by functioning to preserve the neurological chemicals.

Walnuts – Abundant in omega-3 fatty acids, walnuts help to improve brain and cognitive function.

Fig – Fig or Anjeer is a small pear or bell-shaped flowering plant. They can be consumed fresh or dried. Research strongly supports that a diet rich in figs helps in treating neurodegenerative conditions like Alzheimer’s and eases neuroinflammation. Anjeer has an abundance of dietary fiber, copper, zinc, magnesium, potassium, vitamin K and antioxidants that promote memory, reduce anxiety, and improves learning skills.

Rosemary – Rosemary increases blood flow to the brain thus improving concentration and memory.

Mint Leaves – Rich source of vitamin A, mint, helps boost learning skills and increase brain plasticity. Also, a good source of vitamin C which is said to protect against cognitive decline. According to research, mint can enhance memory and retrieve the cognitive function of the brain.

Black Peppercorns – Black pepper contains a compound called piperine, which helps improve brain functions and boosts memory. It can improve cognitive function and memory by stimulating the chemical pathways to the brain. For example, studies suggest pepper may play a role in preventing Alzheimer’s disease by being able to heal nerve damage which improves memory.

Dates – They are a good source of energy and vitamins and vital elements such as phosphorus, iron, potassium, and a significant amount of calcium.

It contains choline, vitamin B that is very beneficial for the learning and memory process. Regular consumption of dates has been linked to a lowered risk of neurodegenerative diseases such as Alzheimer’s disease and better cognitive performances in older individuals.

Just as there is no magic pill to prevent cognitive decline, no single divine brain food can ensure a sharp brain. The most important strategy is to follow a healthy dietary pattern that includes a lot of fruits, vegetables, legumes, and whole grains.

While there is no assurance that these foods will help you recollect where you put your keys tomorrow, over time they can support lifelong good health.