Having a good memory is a big deal! Whether you want to prepare for exams or simply want to outsmart everyone at a workplace, a good memory can always help you. The world may have become all digital but a basic instinct like memory is still one of the most prominent human qualities that helps us in our daily lives. We all like or envy that one person in class or office who remembers everything. Birthdays, anniversaries, venues, incidents – this person’s mind does not slip up on anything, ever! Guess what, you too can be like him. So here are few foods that can help you boost your memory; we suggest you grab your notepad already if you tend to forget.
1. Fish:
Fish
Eating fish is good for your brain! Fish like salmon, trout, mackerel, pilchards, sardines, and kippers are loaded with Omega 3 fatty acids which help the brain to build nerve cells and improve learning and memory. They are also known to reduce the risk of mental health issues like Alzheimer’s disease.
2. Whole grains:
Whole grains
You need energy for your organs to work. Your brain is no different! Steady and adequate amount of energy helps to get more focus and process more information. Brown whole grains like cereals, grainy bread, rice, and pasta is what you should be opting for if you wish to boost your memory. Researchers of Columbia University Medical Centre, New York shows that whole grains may be linked to lower risk of mild cognitive impairment that can lead to Alzheimer’s disease. They also reduce inflammation.
3. Leafy and green vegetables:
Leafy and green vegetables
Always hated the greens on your plate? We suggest you to start making peace with that because you will need them if you wish to improve your memory. Cruciferous vegetables like broccoli, cabbage, spinach, kale etc. are loaded with Vitamin A and K which fight back inflammation and help in better memory. According to a research by The Federation of American Societies for Experimental Biology; they help you slow down cognitive decline due to the presence of Vitamin K, beta-carotene, folate and lutein.
4. Eggs:
Eggs
Eggs are a good source of several nutrients linked to brain health, namely Vitamin B6 and B12, folate, and Choline. Vitamin B and folate aids to slow down the progression of mental degradation in elderly and also their deficiency has been linked to depression. Also to mention; Choline plays a vital role in boosting memory. It helps the body in the production of acetylcholine, a neurotransmitter that controls good mood and memory.
5. Pumpkin seeds:
Pumpkin seeds
Pumpkin seeds are an excellent source of magnesium, iron, and copper than any other seeds. They help in enhancing memory and thinking skills. In fact, deficiency of zinc is said to be a leading factor in Alzheimer’s disease and Parkinson’s disease.
6. Nuts:
Nuts
‘Walnuts help you boost your memory’ – you must have heard this a thousand times. Well, it’s true and there’s enough scientific evidence to suggest the same! A study published in American Journal of Epidemiology summarizes that a good amount of Vitamin E helps to prevent cognitive decline by shielding cell membranes from free radical damage. And take a wild guess what is a good source of Vitamin E? Nuts.
7. Blueberries:
Blueberries
To all those ‘Ghajnis’ with short-term memory loss – you gotta remember this! These natural-candies provide several health benefits; some especially for your brain. Blueberries is effective in improving or delaying short-term memory loss. They contain anthocyanins which have anti-inflammatory and anti-oxidant effects.
A good memory will always give you an upper hand in any field of life. Memory loss with age cannot be diminished but we can take active steps to slow it down. Also regular and proper exercise is also important to improve your memory. So eat well and stay healthy!