The Best Foods That Are Good For Your Memory

Eating healthy foods can significantly improve our memory, concentration, and mood. That's why it's advisable to choose the best foods for your memory.

According to scientists, a well-functioning brain means an efficient memory, a better ability to concentrate, fast neuronal connections, and constant cell renewal.

The ingredients in the food we eat enter the bloodstream, reaching the brain. So, inevitably, the food we choose affects our ability to think, work or concentrate. With this in mind, the World Health Organization suggests that choosing the right foods for your memory could help improve your cognitive abilities by 20%!

"Food is like pharmaceutical compounds that affect the brain. Diet, exercise, and sleep have the potential to alter brain health and mental function. This offers the opportunity to improve cognitive abilities while protecting the brain from aging by choosing the right diet," said Fernando Gomez-Pinilla, professor at U.C.L.A.

Discover The Best Foods For Your Memory

1. Nuts and seeds are among the best foods for your memory

Nuts and seeds are excellent sources of vitamin E, and more of this vitamin corresponds with less cognitive decline as we age.

Add about 30 grams a day of walnuts, peanuts, brazil nuts, pistachios, cashews, hazelnuts, sunflower seeds, sesame seeds, flax seeds, and non-hydrogenated fat butter (peanut butter, almond butter, or tahini) to greatly improve your memory. Eat them preferably raw and unsalted to benefit from all their properties.

2. Oily fish is also one of the best foods for your memory

Fish rich in essential omega-3 fats, such as salmon, sardines, herring, and mackerel, are effective in preventing the onset of dementia.

A study conducted by researchers at the Rush University of Medicine in Chicago on a sample of 3000 participants of both sexes, revealed that subjects with a diet focused on high levels of omega-3 fatty acids had a lower risk of developing cognitive function disorders.

You can benefit from the positive effects of this type of food by eating fish three times a week or using fish oil dietary supplements.

3. Fruit is also one of the best foods for your memory

- Avocado fruit

Thanks to the monosaturated fats they contain, avocados are extremely healthy for the cardiovascular system. Good blood circulation facilitates the transport of oxygen to the brain cells.

The essential fatty acids contained in avocados also reduce blood pressure, hypertension being a factor in the decline of cognitive function. Because of their high-calorie content, doctors recommend eating no more than half an avocado a day.

- Berries

Berries have the highest content of antioxidants, especially anthocyanins and flavonols, which have a protective role in brain cells. A number of studies have found that a diet rich in flavonoids (a type of antioxidant) can slow memory loss.

Blueberries are associated by British researchers with improved spatial memory and learning ability. In addition, experiments show that blueberries protect the brain from the oxidation of cells under stress and may control symptoms of diseases that occur in later life, such as Alzheimer's syndrome or dementia.

Doctors recommend eating berries every day in any form, fresh, frozen, or dried. It is one of the best foods for your memory.

- Bananas

A single banana contains the daily amount of glucose needed by the brain.

4. Vegetables are also among the best foods recommended for improving memory

- Green leafy vegetables

Leafy green vegetables such as spinach, kale, mustard greens, or turnip greens are other foods that have a positive effect on memory. They provide a rich source of folic acid, a substance that regulates homocysteine levels in the body (an amino acid associated with heart disease).

- Cruciferous vegetables

Cruciferous vegetables, such as cabbage, cauliflower, or broccoli, have been shown to be beneficial in preserving memory in old age. A study dedicated to these foods has shown that people with a diet rich in cruciferous vegetables perform better on memory tests than those who avoid them.

- Raw carrots

Carrots, according to experts, provide us with a balanced blood sugar level, enough to ensure optimal brain function.

4. Best foods for memory: Whole grains

Whole grains, such as oats, wholemeal bread, or brown rice, also have a positive influence on brain function.

They protect the body from heart disease, so they improve blood circulation, which is needed by all the body's organs, including the brain.

Even wheat germs are useful in a prolific memory diet, thanks to their generous content of fiber, vitamin E, and omega-3 fatty acids.

5. Coffee is among the best foods for memory

If you appreciate the taste of coffee, some scientists recommend you consume it every day. Caffeine is an excellent memory and concentration booster, even if its effects are temporary.

An Australian study of a sample of 7,000 people found that subjects over the age of 65 had better cognitive performance than those who didn't drink coffee on a daily basis.

6. Dark chocolate is also one of the best foods for memory

The powerful antioxidant properties of dark chocolate put this healthy dessert on the list of memory-enhancing foods. The reason is that dark chocolate contains important natural stimulants, such as caffeine, a substance that increases the power of concentration.

The antioxidants provided by cocoa beans act as a shield for brain cells against the action of free radicals.

These were some of the best food for memory. Apart from age, stress, quality, and quantity of sleep, foods that improve memory play a key role in its functionality.  

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