Your diet affects the function of your brain. Studies have found an association between poor cognitive function and nutritional deficiency. Foods that are concentrated sources of nutrients vital for the brain function are usually known as memory boosting foods. They provide nourishment to the brain cells that assist in improving the healthy communication between the brain cells, thereby helping in improving your ability to retain and recall information.
To Improve Your Memory Function, Add The Following To Your Diet:
1. Fatty Fish
Fatty fish is a rich source of omega-3 fatty acids that help the brain cells to function efficiently. Studies suggest that people who eat fish are 47% less likely to develop memory problems. To boost your memory, eat fatty fish such as salmon, mackerel and tuna at least twice a week (1).
If you are not a fish eater, add walnuts as an alternative source of omega-3 fats to your diet. The healthy fats present in walnut improve cognitive regeneration. Furthermore, walnut contains vitamin E, which helps in maintaining memory decline with age. Walnut is also a good source of folic acid, which helps in maintaining brain function (2).
3. Egg Yolk
Egg yolk is an excellent food for the brain. It is especially rich in choline that helps improve memory. Moreover, egg yolk contains other B vitamins and fats essential for healthy brain function. Studies suggest that adding eggs to the protein-rich breakfast menu helps boost brain function throughout the day (3).
4. Dark Chocolate
Cocoa in dark chocolate is rich in antioxidant flavonoids that help in improving memory. Studies have found a direct association between consumption of cocoa and higher scores in cognitive tests. The positive effect of dark chocolate on heart health also helps in keeping the brain sharp. However, you may not get the same benefits by consuming milk chocolate because milk tends to reduce bioavailability of flavonoids (4).
Broccoli is an excellent source of vitamin K. Studies suggest that vitamin K helps in improving verbal recall. Broccoli also contains other B vitamins including folate that help in improving mental function and diminishing risk of age-related cognitive impairment. Broccoli also helps in maintaining healthy functioning of the cardiovascular system, which is vital for the brain health (5).
6. Green Leafy Vegetables
The folic acid rich green leafy vegetables are good for the brain health. Studies have shown that people who eat folic acid rich food daily have significantly better memory than those whose diets are low in folic acid. Folic acid helps in promoting the information processing capacity of the brain (6).
7. Wheat Germ
Wheat germ, especially its sprouting part, is an excellent source of vitamin E. This powerful antioxidant is good for the brain health. It helps subdue the free radicals that damage the brain cells. Wheat germ is also a source of choline that helps boost memory (7).
Raw blueberry is the highest source of antioxidants among common fruits and vegetables. Its antioxidant content is nearly 60 times the recommended dietary allowance. Because of its high antioxidant content, blueberry helps boost memory function (8).
Avocado is a source of nutrients that are essential for the brain function. It is a good source of folate, vitamin E and unsaturated fats that are beneficial for the brain health and help in improving memory. Frequent intake of these nutrients tends to help in reducing risk of age-related cognitive impairment (9).
The medium chain triglycerides present in coconut help improve brain function. To boost focus and improve cognitive function, add coconut milk to your diet. Thiamin and vitamin C present in coconut also seem to help in maintaining mood and mental energy (10).
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