Memories can feel like both a gift and a curse, summoning up well-collected experiences and harsh reminders from the past. Either way, a robust memory is key to thriving as an adult. While you may feel sharp as a tack now, your diet sustains an influence on your ability to process information new and old as you age. Luckily, there are quite a few varieties of food that provide the brain with the nutrition it needs to boost the memory while tasting great at the same time!
Why not start out with a snack that makes tending to brain health an enjoyable regimen. Dark chocolate is indeed a harbinger of benefits when it comes to memory. Potent flavonoids increase blood flow to the brain, which in turn boosts short-term memory and can possibly help elderly individuals retain memories longer.
Raw cocoa powder is to thank for the incredible nutritional versatility of the finished product. Chocolate made of at least 70% cocoa is most effective for inducing the aforementioned benefits, as well as protecting against free radicals.
There’s a reason behind the constant reminder to “eat your vegetables.” Especially in the case of dark, leafy greens like kale. Vegetables help to reduce the prevalence of free radicals which sustain degenerative effects on memory over time. High antioxidant levels make spinach, swiss chard, collards and other leafy greens powerful entities in contributing to a vital working memory.
A recent study has displayed intriguing findings that a daily serving of leafy greens leads to less mental deterioration. In the sample of over 950 seniors, those who ate two servings of Vitamin K rich greens showed encouraging progress against memory failure. Other veggies like broccoli contain nutrients like Choline, which, when consumed in regularly high amounts, has been shown to aid individuals on memory tests.
One of the most notable superfoods and memory boosters on this list is the all-important blueberry. Packed with antioxidants and consumed by many as a delicious treat, a daily serving of blueberries is one of the best ways to take care of your body and boost brain power. As a general rule, darker berries are responsible for encouraging healthy brain activity when compared to lighter-hued options like strawberries.
At present, blueberries are considered one of the only foods that can not only improve memory, but reduce damage to nerve cells responsible for memory and coordination. A groundbreaking study conducted by Tufts University used rat subjects to determine the shocking efficacy of this tiny azure berry. The research has taken the world by storm and has been directly responsible for a major increase in sales of blueberries around the world.
It turns out many foods high in fat content are actually good for you. As humans, we require Omega-3 essential fatty acids to operate at our best capacity. Foods high in these types of “good fats” sustain impactful changes in boosting mental efficiency.
One of the most ideal methods to obtain Omega-3 EFAs is in Salmon! This pink-pigmented delicacy is an excellent source of docosahexaenoic acid (DHA) that has particular stock in regulating brain function and helping with maintaining focus and buoying attention span. If you don’t have a love for this fish in particular, it is possible to receive comparable nutrients from albacore tuna and sardines.
Walnuts - another treat high in fat - has been proven to be an extremely effective formulation for increasing cognitive health naturally. A study performed by Dr. Lenore Arab at the David Geffen School of medicine concluded that this wonder-nut is responsible for bettering cognition in adults over 20 years old.
Out of the thousands of individuals sampled, consuming more walnuts was directly correlative to increased concentration and information processing. If that isn’t reason enough to pick up a bag of these delicious nuts next time you’re at the store, I don’t know what is! Additionally, Walnuts' high Vitamin E content maintains potential in preventing Alzheimer’s disease.
Avocados frequently appear on many lists of healthy foods, as they contain a hefty dose of nutrients in a small, natural package. This unique green fruit provides some of the highest content of monounsaturated fats (mostly in the form of oleic acid). Avocados also contain Vitamin K, which is known for stimulating cognitive functioning and reducing risk of blood clots in the brain.
Stress-induced inflammation is a frequent perpetrator of memory loss and is often to blame for reduced cognitive functioning. In order to lessen this threat, there are a number of anti-inflammatory foods that are effective in mediating these potentialities. To start, beets are a fabulous way to increase blood flow to the brain and boost energy. Coconut oil, another celebrity superfood, is similarly effective in reducing inflammation and killing off unwanted bacteria.
Next time you're at the grocery store, don't forget your memory! Consider sprinkling in these cognition-boosting foods as a responsible investment for your brain's future.