10 Products to Help Improve Your Memory
List of foods rich in B vitamins, iron and zinc.
1. Olive Oil
Scientists from the Temple University of America have confirmed that olive oil supports memory and learning abilities, and also prevents the formation of vascular plaques. This is because it contains polyphenols — important antioxidants that slow down the aging process of the brain. The longer the cells remain young, the longer they are able to work at full capacity. This means that memory will function efficiently. In addition, polyphenols improve metabolism and intestinal microflora.
For maximum benefit, it’s best to add raw oil as a salad dressing: two teaspoons a day is enough. But frying will not be beneficial — when heated, carcinogens begin to stand out, and the oil completely loses its beneficial properties.
Eggs are rich in choline, an important substance that helps form new cells and has a positive effect on nerve endings. The better the nerve impulses in the brain pass, the more efficient our memory work. When neurons connect well, information is absorbed faster. One large egg contains 20% of the daily norm of choline — 113 milligrams.
There are also many vitamins in the egg — B6, B9, B12 and D. Vitamins of group B reduce the level of homocysteine, a hormone that can «attack» the walls of blood vessels and form blood clots. Vitamins B and D help the absorption of protein and positively affect brain cells, stimulating their reproduction. In addition, egg protein is considered the most digestible animal protein. Thus, the more eggs we eat, the more the brain receives «building material», and cognitive abilities improve.
Doctors recommend eating 2 to 6 eggs per week.
3. Pumpkin Seeds
Rich in zinc, seeds help the brain better perceive and absorb information. The product provides the body with magnesium, tryptophan, selenium, vitamins B1 and K, which contribute to concentration, long-term preservation of information in memory and reduce stress.
Magnesium, which is part of the seeds, has a positive effect on the nervous system, including the nerve endings that are in our heads. To get the maximum nutrients, you need to eat from 50 to 100 grams of seeds per day.
4. Beetroot Juice
Scientists at Wake Forest University has found that beetroot juice improves the flow of blood and oxygen to the brain, making the latter more effective. This juice contains antioxidants that remove toxic substances from the body.
To make memory work better, doctors recommend drinking up to two glasses of juice a day.
Broccoli, like eggs, contains a large amount of choline and vitamin K. Thanks to them, the perception of verbal information and episodic memory improves, which captures events in detail. There is also glucosinolate in broccoli, which prevents the breakdown of acetylcholine — organic compounds that transmit nerve impulses. Thus, broccoli optimizes the functioning of the nervous system and positively affects brain function. The vegetable can be eaten every day.
By the way, there is a lot of vitamin C in broccoli — even more than in citrus fruits, and they are saturated faster due to the high fiber content.
Vegetables should be cooked immediately after purchase, or frozen to preserve more vitamins and benefits. During long-term storage without cooling, useful substances will be lost.
One of the most affordable spices that have been used for centuries in Asian culture. Turmeric contains the element curcumin, which improves blood circulation and the flow of oxygen to the brain, and is also able to destroy the notorious vascular plaques. Curcumin has an anti-inflammatory effect.
Another useful property of turmeric is that it is an immunomodulator that destroys peptides that provoke the development of Alzheimer's disease.
It is necessary to use no more than a tablespoon of spice per day.
7. Black Beans
Black beans contain B vitamins and trace elements important for memory: folate, magnesium, potassium, iron, and calcium. Together, they renew brain cells and prevent their aging.
One of the main elements of the black bean is manganese, which is necessary for the synthesis of acetylcholine already familiar to us.
Doctors recommend not to use beans often for gastritis, pancreatitis, and gout. For healthy people, there is no consumption norm, however, it is worth remembering the high-calorie content of the product — 341 kilocalories per 100 grams.
Spinach contains vitamins K, A, C and pigments lutein and zeaxanthin. Vitamin K is considered the best for memory, as it is involved in the synthesis of fats, which are important for the construction and functioning of cells. Vitamins A and C help the brain function better, fight inflammation and are good for the immune system.
Lutein and zeaxanthin play an important role for good vision, and therefore visual memory. And if zeaxanthin is already contained in the retina, then lutein can come to us only from the outside, along with food of plant origin.
Spinach contains the largest amount of lutein among edible plants. It is best to eat a vegetable in salads — fresh it retains a maximum of properties — and the daily rate is about 100-150 grams of the product.
The product contains protein, vitamins B, K and P, healthy fats like omega-3, phenols and essential amino acids that are not synthesized in the body and are obtained only with food. Most important for memory is alpha-linoleic acid, which helps brain cells multiply. Walnuts also improve blood circulation and are a source of antioxidants.
In addition, nuts help lower blood pressure and protect the arteries, beneficially affecting the functioning of the heart and brain. Without harm to the figure, you can eat from 20 to 30 grams per day.