As you age, your memory starts to become weak. It’s because your brain may not operate correctly as it did before.
Being in charge of your body, the brain controls your movement, heartbeat, and overall bodily function. That’s why it’s important to keep your brain healthy and functional.
Apart from aging, your mental health is also responsible for how your memory works. Stress, anxiety, and depression have so many negative impacts on your brain and memory.
Even if you have a good memory, you need to keep a check on your diet and mental health. Some foods can help improve your memory, as well as your brain function.
Foods That Improve Your Memory
Here are some of the healthiest foods that can boost your memory function:
1. Fatty Fish
Fishes like salmons, sardines, and trout are a good source of omega-3 fatty acids, a key building block of your brain.
Omega-3 fatty acids help to form brain and nerve cells. Besides, they can improve memory and your learning ability.
Research published in the Journal of Biomedical Science states that omega-3 fatty acids may help prevent neurobehavioral disorders.
Another study published in 2016 confirms the efficacy of omega-3 fatty acids in managing Alzheimer’s disease.
Drinking coffee can lower the risk of neurological diseases, such as Alzheimer’s and Parkinson’s, thanks to its main two components — caffeine and antioxidants.
Caffeine can block adenosine, a compound that makes you sleepy. Hence, you can be alert and concentrate on your work.
The antioxidants in coffee can fight free radicals and improve cognition. It can also improve your mood, which is essential to keeping a good memory.
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3. Green Tea
Like coffee, green tea can also boost your brain function. It can induce mental clarity, relaxation, improve cognitive function, etc.
Besides, green tea contains brain-healthy properties such as L-theanine. It’s an amino acid that has neuroprotective and cognitive-enhancing effects.
A study was published in the CNS Neuroscience & Therapeutics. It shows that the Polyphenols in green tea have a neuroprotective effect on Alzheimer’s and Parkinson’s disease.
Blueberries are packed with anti-inflammatory and antioxidant properties. These properties can fight against oxidative stress, a condition responsible for brain aging and neurodegenerative disease.
Besides, antioxidants in blueberries can enhance communication between brain cells.
In a study published in 2009, antioxidant-rich berries showed a positive effect on memory in aged animals.
Whether you have them in your smoothie or the breakfast cereal, blueberries will help you keep a healthy memory.
When it comes to improving your memory, turmeric can be a great choice. This brain-boosting spice contains curcumin, a potent antioxidant and anti-inflammatory component that comes with numerous benefits for the brain.
A review published in the Journal of Alzheimer’s Disease confirms the efficacy of curcumin in improving the condition of Alzheimer’s patients.
In an animal study published in 2012, curcumin was shown to improve cognition and neurogenesis in rats.
You can add turmeric to your regular cooking or take it with milk to boost your memory.
Broccoli is known as one of the best brain foods, thanks to its high amount of antioxidants, vitamin K, and choline.
The fat-soluble vitamin K is a vital element in forming sphingolipids, a type of fat known to possess important cell signaling functions in the brain.
A study published in 2016 shows that a high intake of vitamin K is associated with better memory among adults.
Moreover, the antioxidants and anti-inflammatory compounds found in broccoli are also able to reduce brain damage.
7. Pumpkin Seeds
Apart from being a great snack, pumpkin seeds are also rich in nutrients that are associated with brain development.
It contains potent antioxidants that protect your body and brain from free radicals. Pumpkin seeds contain a significant amount of zinc, iron, magnesium, and copper.
Each of them is essential for a healthy brain. According to a study published in Fundamental & Clinical Pharmacology, zinc deficiency may lead to severe conditions like depression, Alzheimer’s, and Parkinson’s disease.
Besides, a lack of iron can also lead to brain fog and impaired brain function.
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8. Dark Chocolate
If you love dark chocolate, then you have a valid reason to love it more. This delicious food is packed with numerous memory-boosting properties, including flavonoids, caffeine, and antioxidants.
Researchers claim flavonoids can slow down age-related mental decline and improve memory.
In a clinical trial published in the Journal of Hypertension, 32 participants had to consume either high or poor flavanol chocolate bars before a night of undisturbed sleep and a night of sleep deprivation.
Those who consumed flavonoid-rich chocolates had lower pulse pressure and better working memory compared to the others.
Another study published in 2016 shows that Epicatechin, a compound found in dark chocolate can improve memory formation.
Besides, dark chocolate can induce positive feelings, which is also important for better brain function.
If you want a sharp memory, having a handful of nuts every day is highly recommended for you.
Nuts are rich in healthy fats, vitamin E, and nutrients vital for proper brain function.
According to the research published in The American Journal of Clinical Nutrition, nuts can prevent neurodegenerative disease while improving cognition.
According to another research, regular nut consumption improved memory in older women.
Among all these healthy nuts, walnuts are considered to be the best for your brain as it contains omega-3 fatty acids.
Read Also: 11 Health Benefits of Peanuts and Potential Side Effects
If you have a bad memory due to mental decline, eating oranges may help you.
This fruit is a great source of vitamin C, a key component in preventing mental decline.
According to a 2014 research, consuming vitamin C can protect you against age-related mental decline.
Besides, vitamin C is a potent antioxidant that can fight free radicals and protect your brain.
Therapy to Improve Memory
If your memory is getting weak due to a mental problem, foods may not help you completely. In that case, you can ask for help from a therapist or psychiatrist to deal with your mental health problem.
A good therapist will try to find the root of your problem and give suggestions accordingly.
He/she can make you feel good about yourself, which will improve the quality of your life.
Based on your problem, a therapist can suggest various therapies like art therapy, cognitive behavioral therapy, or even family counseling. Once you are in a good mental condition, it will have a positive impact on your memory as well.
You can visit a therapist on your own or go for online therapy. Several online counseling websites can serve you with proper counseling at your preferable time. One such trustworthy online licensed therapist is Regain.
Regain is an online counseling platform aimed to solve relationship-based problems. It’s one of the most reliable online therapy platforms where you can get discreet, convenient, and affordable access to a licensed therapist.
Everyone wants to have a sharp memory. It’s only possible when you’re healthy both physically and mentally.
While nutrient deficiency can hamper your brain to function properly, mental illness may also have some adverse effects on your day-to-day life.
A balanced diet with a healthy lifestyle can improve your mental health, which will eventually improve your memory.
Always try to keep some of these healthy foods in your daily diet, and do regular exercise to keep yourself healthy and happy.
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