What to eat to improve memory How to prevent memory loss

Do you want your brain to stay as sharp as a knife all the time? It is very important to regularly supplement with health foods that are good for your brain because it is an important organ for the maintenance of the mind. Without enough protein, carbohydrates, antioxidants and omega-3 fatty acids, the older you get, the deeper you feel about memory loss and cognitive decline. So, check out the following best foods that can prevent memory loss and benefit your brain now!

Eggplant

It is a vegetable that is particularly good for brain health because it is rich in anthocyanins, which we also call antioxidants, and helps the brain to enhance memory. A 200 gram strip of eggplant provides an average of 1500 mg of anthocyanins, which is quite a high concentration.

Cooking method.

Try roasting eggplant with garlic to taste, adding rosemary and olive oil to stimulate brain activity and thinking. Or you can add other vegetables or potatoes and steam or microwave them for a healthy and tasty eggplant meal.

Cocoa beans

Researchers found that consuming dark chocolate improved participants' cognitive performance, spatial memory and reaction time. The flavanols in cocoa may also improve blood vessel function in the brain. Therefore, consuming dark chocolate with 70% cocoa content is the best choice for enhancing brain cognition.

Cruciferous vegetables

Cruciferous vegetables; such as broccoli, cauliflower, kale and bean sprouts, are rich in sulfur compounds, which help protect the brain from daily oxidative stress. In a Harvard University study, researchers found that women who ate cruciferous vegetables had slower cognitive decline than those who ate only fruits or vegetables. Among other things, broccoli is a major source of the antioxidant vitamin C, which is vital for the brain, and beta carotene, which is an important component of brain function. In addition, cruciferous vegetables have been linked to a reduced risk of stroke.

Cooking methods.

Either raw, steamed or roasted with a little olive oil.

Berries

According to research, adults with mild cognitive impairment who consumed blueberry juice over a 12-week period were able to perform better on word memory tests. The study also said that polyphenols, a type of antioxidant found in brightly colored fruits such as blueberries, can improve memory and delay the onset of dementia by reducing inflammation and damage caused by toxins known as free radicals.

Cooking style.

Add fresh blueberries to breakfast cereals, smoothies and baked goods to add flavor and protect the brain from nutrients. Because the nutrients in frozen fruit are often frozen, you can still easily consume these ingredients even if it's not blueberry season.

Fatty fish

Choose fat-rich fish often; such as salmon, sardines and halibut. Fatty fish contain omega-3 fatty acids that are necessary for brain function, they provide the building blocks necessary to build and maintain new neuron formation, and are important in reducing brain lesions.

Cooking methods.

Includes fish grilled and baked seasoned with natural herbs and spices, citrus juice and olive oil.

Nuts

Nuts are quite crunchy and contain brain-protective compounds such as vitamin E, folic acid, omega-3 fatty acids and antioxidants. A diet with the addition of walnuts produced an 11% improvement in reasoning tests in young adults. To get the health benefits of nuts without exceeding the calories, the Academy of Nutrition recommends consuming 45g of nuts per day in place of unhealthy, high-calorie foods; such as candy and potato chips.

Green tea

Replacing sugar and caffeine with little or no sweeteners in sodas and energy drinks to achieve the effects of green tea will boost brain function. Green tea contains an antioxidant called catechin, which helps prevent cognitive impairment. It also contains an amino acid-like compound called theanine, which can help reduce anxiety and promote relaxed awakening by stimulating alpha brain wave activity. If you are caffeine sensitive, to avoid anxiety and other effects of caffeine, drink green tea in moderation or drink a caffeine-free variety.