Every day, there are a lot of stress factors and life becomes more hectic. It’s no wonder you are not able to focus all the time and for memory to play tricks on you.
Besides relaxing breaks, absolutely necessary after spending 8-9 hours at work, you must take care of nutrition. Maybe you did not know , but there are foods that help improve memory and concentration.
Here are the ten best foods for memory.
We hear it so many times, but water is a miracle for our health. Make sure you hydrate with water, not sodas, teas and other drinks. Often, lack of concentration and headaches occur because of dehydration. Studies have shown that not only the body suffers from dehydration, but also the brain, which fails to operate normally.
It is full of vitamin E, which is known to improve cognitive activity and increases brain tissue. Also, this vitamin present in spinach stimulates the release of dopamine, a substance that controls the flow of information to the brain. Moreover, spinach contains lutein, an antioxidant that protects against cognitive decline.
Berries have the highest content of antioxidants, especially anthocyanins and flavonols, protective to the brain cells. A number of studies have found that a diet rich in flavonoids (a type of antioxidant) can slow memory loss in humans.
British researchers have associated blueberries with improved spatial memory and learning ability. In addition, laboratory experiments on mice show that blueberries protect the brain from oxidative stress and can control the symptoms of diseases that occur in old age, such as Alzheimer’s disease or dementia. Doctors recommend eating berries every day, in any form fresh, frozen or dried.
If you appreciate the taste of coffee, scientists recommend that you drink it every day. Caffeine is a excellent stimulant for memory and concentration, although its effects are temporary. An Australian study conducted on a sample of 7000 people found that subjects older than 65 have a better cognitive performance compared with those who don’t drink coffee regularly.
5. Dark chocolate
The powerful antioxidant properties of dark chocolate include this healthy dessert in the food list that improves memory. The reason is that dark chocolate contains important natural stimulants, as caffeine, which increases the power of concentration. Antioxidants from cocoa beans act as a shield against free radicals.
Have you ever wondered why walnuts have the form of a brain? Extrapolating a bit, walnuts are the best treatments for the brain. They improve cognitive skills and protect nerve cells from free radicals due to the high content of antioxidants.
7. Fatty fish
Fish meat rich in omega -3 essential fats, such as salmon, sardines, herring and mackerel, effectively prevent installation of dementia. In a study conducted by researchers of Medicine Rush University in Chicago, on a sample of 3,000 participants of both sexes, it was observed 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 these foods by eating fish more than three times per week or by using fish oil supplements.
Avocados are also beneficial for emory because of the monounsaturated fats they contain, making them extremely healthy for the cardiovascular system. A good blood circulation facilitates the transport of oxygen to the brain cells.
All the essential fatty acids contained in avocados reduce blood pressure, hypertension being a factor in the decline of cognitive functions. Because of the high calorie content, doctors recommend consuming no more than half an avocado a day.
9. Cruciferous vegetables
Cruciferous vegetables such as cabbage, cauliflower or broccoli, proved beneficial in terms of preserving the memory in old age. A dedicated study of these foods has shown that people with a diet rich in cruciferous vegetables have better results on memory tests compared with those who avoid them.
Whole grains such as oats, bread or brown rice, positively influence brain functions. They protect the body from heart disease , thus improving blood circulation, necessary for all body organs, including the brain.
Even wheat germ are useful in a prolific memory system, due to its rich fiber content, vitamin E and omega -3 fatty acids.