Foods to enhance memory

memory

Known memory as the processes through which to store information and then remember, there are different types of memory, short - term Kalmakrh, which information is stored there for several seconds or minutes, and long - term memory, which allows to store information in which a long, ^[1] is Memory is important in every aspect of daily life, as it provides a sense of self, and through which people experiences in life are shaped. It is one of the most complex processes, and its work includes many parts of the brain, ^[2]The entire body, including the brain, needs the correct nutrients to maintain health, which include fats, proteins, vitamins, and sugars, and these elements help protect brain cells from damage, preserve the brain, and help it perform its functions better. Choosing the right food provides the right energy to improve memory. ^[3]

Foods to enhance memory

There are a group of foods rich in nutrients that are particularly related to improving specific cognitive functions, such as working memory, remembering information, reducing the number of forgetting times, and reducing inflammation associated with processing weak thoughts, ^[4] and these foods include the following:

• Foods rich in omega-3 acids: These fatty acids help reduce the risk of developing dementia in the brain, as well as improve memory, ^[3] as a study published in the journal PLoS one in 2012, conducted on elderly mice, indicated that they followed a diet rich in fatty acids Omega-3 for a period of two months, helps reduce the chances of developing cognitive impairment associated with aging, and inflammation of the nerves, ^[5] and of foods rich in omega-3: flax seeds, chia seeds , fish, nuts, tofu, and Brussels sprouts. Shellfish, canola oil, white beans, and avocados. ^[6]

For more omega-3 sources, you can read Where is omega-3 found in food .

• Blueberries: Blueberries provide many health benefits, including those associated with brain health, and blueberries and other types of berries that have a dark color contain anthocyanins, a group of plant compounds that have an anti-inflammatory and antioxidant effect, which reduce Antioxidants from inflammation and oxidative stress, which may be associated with neurodegenerative diseases and brain aging, ^[7] and a study published in the Journal of Agricultural and Food Chemistry in 2010 showed that moderate consumption of blueberries can help improve memory in the elderly. ^[8]
• Nuts and seeds: are nuts such as almonds and seeds such as the ring of sources important for vitamin E , which is a antioxidant, which may be associated with reducing cognitive deficiencies that occurs with age, according to some studies, ^[9] I found a study published in Brain research bulletin magazine Year 2016, conducted in mice on the effect of almonds in a drug that causes memory loss, and it was found that almonds significantly improve memory retention. ^[10]

For more information about the benefits of almonds, you can read the article What are the benefits of almonds .

Regarding seeds, a study published in the Journal of Krishna Institute of Medical Sciences in 2018, conducted on mice, showed that fenugreek extract in addition to choline and docosahexaenoic acid (DHA) significantly reduced cognitive deficits resulting from their oophorectomy. . ^[11]

For more information about the benefits of fenugreek, you can read the article on the benefits of fenugreek .

• Dark chocolate: contain chocolate dark cocoa that provides flavonoids , which is a type of antioxidants, which are thought to be useful for the brain, and explained the review of several studies published in the journal British journal of clinical pharmacology in 2013, the flavonoids found in cocoa may promote nerve cell growth The blood vessels in parts of the brain that specialize in memory and learning, and may stimulate blood flow to the brain, ^{[12] [13]} and another study published in the Journal of Experimental Biology in 2016, conducted on the snail, indicated that flavonoids reduce Memory deficit problems that occur with age. ^[14]
• Turmeric: Turmeric has a dark yellow color, which is a major component in curry powder, in addition to that it contains many benefits that are related to the brain, and the active substance in it is called curcumin, and it can cross the blood-brain barrier, which means that it enters the brain and benefits Its cells are straightforward, and it is a powerful antioxidant and anti-inflammatory that may benefit memory, and a study published in the journal Neurobiology of Aging in 2010 showed that turmeric can enhance memory. ^{[7] [15]}

For more information about the benefits of turmeric, you can read the article on the benefits and harms of turmeric .

• Eggs: Eggs are a good source of many nutrients that are related to brain health, including vitamin B6, vitamin B12, folate, and choline, and choline is one of the micro-nutrients that the body needs to produce acetylcholine, which is one of the neurotransmitters that help Regulating mood and memory, and for easy access to choline, it is recommended to eat eggs, as egg yolk is one of the foods that contain more choline in a concentrated form, ^[7] and a study published in the British Journal of Nutrition in 2013 found that there is a marked overlap between low Choline, or low vitamin B12, and impaired cognitive performance. ^[16]

For more information about the benefits of eggs, you can read the article on the benefits of boiled eggs .

• Vegetables: Vegetables reduce the risk of brain damage and memory decline, so it is recommended to eat a large amount of green vegetables, such as: broccoli, kale, bell pepper, spinach, asparagus, sprouts, and other vegetables, such as: eggplant, corn, and onions , as It considers this vegetable useful for memory, ^[3] and a study published in the Journal of Neurology in 2018, in which 960 people participated, found that eating approximately one serving per day of leafy vegetables such as spinach helps reduce cognitive decline with age. ^[17]

For more information about the benefits of leafy vegetables, you can read the article on the benefits of leafy vegetables .

• Oranges: Oranges are a good source of vitamin C, which is important for brain health, and for reducing cognitive impairment, and a review of several studies published in the Journal of Alzheimer's Disease in 2012 showed that eating an adequate amount of foods rich in vitamin C reduces cognitive deficiencies related to age and Alzheimer's disease. ^{[7] [18]}

For more information about the benefits of oranges, you can read the article on the benefits of oranges .

• Coffee: Coffee is known to be one of the drinks that helps with focus, and a large number of people drink it to stay awake, and the caffeine in coffee reduces the action of the adenosine complex in the brain, which helps to feel sleepy, ^[12] in addition to that. A study published in Scientific reports in 2018 indicated that caffeine may increase the brain's ability to process information. ^[19]

For more information about the benefits of coffee, you can read an article on the benefits and harms of coffee .

• Green tea: Green tea, like coffee, contains caffeine that enhances brain function, and improves alertness, memory, focus, and performance, but green tea provides other compounds that have health benefits for the brain, such as polyphenols, and antioxidants, which may reduce the risk of developing Cognitive deficiency, and it also reduces the risk of developing Alzheimer's disease, Parkinson's disease, or as it is known as Parkinson's disease, and a study published in Psychopharmacology in 2014 found that green tea extract increases working memory in specific areas of the brain, which improves From performing the tasks. ^{[7] [20]}

For more information about the benefits of green tea, you can read the article on the benefits and harms of green tea .

• Other foods: such as:
  • Soy products, as they are rich in polyphenols that are antioxidants, which reduce the risk of dementia, and improve cognitive ability during age. ^[12] Examples of soy products are: tofu, soy milk, edamame, and sprouts , Soy nuts, soy sauce, miso, natto, and tempeh. ^[21]
  • Whole grains, as eating whole wheat bread, pasta, and brown rice helps give the brain the energy needed to improve memory. ^[3]
  • Avocados, which are an important source of healthy unsaturated fats, and may support brain health, and it is worth noting that eating monounsaturated fats may lower blood pressure, as high blood pressure is associated with decreased cognitive perception, and therefore eating avocados may reduce the risk of deficiency. Cognitive. ^[12]

For more information about the benefits of avocado, you can read the article What is the benefit of avocado .

Eats to strengthen children's memory

The previously mentioned foods are useful for children to enhance their memory, as the children's brain develops and grows rapidly, and the food that children eat during the growth period is important for the development of the brain, and affects their concentration and cognitive skills. ^[22]

Nutritional advice to enhance memory

• Limiting calories and saturated fats: Eating a diet rich in saturated fats, such as red meat, whole milk, butter, cream, and ice cream, has been shown to increase the risk of dementia, and impair concentration and memory. ^[23]
• Checking levels of vitamin D in the body: Vitamin D is an important nutrient for the body, so its low levels are associated with many health problems, including reduced cognitive functions. ^[24]
• Maintaining a healthy weight: It is important to maintain a body weight, which is one of the best ways to maintain its health and the health of the brain in the best state, and weight gain and obesity can cause insulin resistance and inflammation, which negatively affects the brain. ^[24]
• Reducing the amount of sugar consumed: Foods rich in sugars have a great taste, and give a feeling of reward when consumed, but eating them may affect memory loss. ^[25]
• Avoid high-calorie diets: In addition to reducing sugars, reducing the amount of calories may help protect the brain. ^[25]

References

1. ↑ "Memory" , www.medlineplus.gov , Retrieved 30-6-2020. Edited.
2. ↑ Kendra Cherry (3-12-2019), "10 Interesting Human Memory Facts You Should Know" , www.verywellmind.com , Retrieved 6-30-2020. Edited.
3. ^ ^{A b T w} Diana is Rodriguez (21-5-2009), "Tweet Get the Memory of a From S Food your Boost" , Www.everydayhealth.com , Retrieved 30-6-2020. Edited.
4. ↑ "Foods that boost mind and memory" , www.uclahealth.org , Retrieved 1-7-2020. Edited.
5. ↑ Virginie Labrousse, Agnès Nadjar, Corinne Joffre and others (2012), “Short-Term Long Chain Omega3 Diet Protects from Neuroinflammatory Processes and Memory Impairment in Aged Mice” , PLoS one , Issue 5, Folder 7. Edited.
6. ↑ Daisy Whitbread (6-27-2020), "Top 10 Foods Highest in Omega 3 Fatty Acids" , www.myfooddata.com , Retrieved 1-7-2020. Edited.
7. ^ ^{A b t w c} Kerri Jennings (9-5-2017), "11 . Best Foods To Your your Boost : Brain And the Memory" , Www.healthline.com , Retrieved 1-7-2020. Edited.
8. ↑ ROBERT KRIKORIAN, MARCELLE SHIDLER, TIFFANY NASH and others (2010), “Blueberry Supplementation Improves Memory in Older Adults” , Journal of agricultural and food chemistry , Issue 7, Folder 58, Page 3996-4000. Edited.
9. ↑ "Slideshow: Brain Foods That Help You Concentrate" , www.webmd.com , Retrieved 1-7-2020. Edited.
10. ↑ Zehra Batool, Sadia Sadir, Laraib Liaquat and others (2016), "Repeated administration of almonds increases brain acetylcholine levels and enhances memory function in healthy rats while attenuates memory deficits in animal model of amnesia" , Brain research bulletin , Folder 120, Page 63-74. Edited.
11. ↑ Anjaneyulu K, Kiranmai Rai, Rajesh T and others (2018), “Therapeutic efficacy of fenugreek extract or / and choline with docosahexaenoic acid in attenuating learning and memory deficits in ovariectomized rats” , Journal of Krishna Institute of Medical Sciences , Issue 2, Folder 7, Page 10-20. Edited.
12. ^ ^{A b t w} of Lana Burgess (2-1-2020), "12 Foods To Boost Brain Function" , www.medicalnewstoday.com The , Retrieved 1-7-2020. Edited.
13. ^ Astrid Nehlig (2013), “The neuroprotective effects of cocoa flavanol and its influence on cognitive performance” , British Journal of Clinical Pharmacology , Issue 3, Folder 75, Page 716-727. Edited.
14. ↑ Bogdan Knezevic, Yoshimasa Komatsuzaki, Emily Freitas and others (2016), “A flavanoid component of chocolate quickly reverses an imposed memory deficit” , Journal of Experimental Biology , Issue 6, Folder 219, page 816-823. Edited.
15. ↑ Pamela Maher, Tatsuhiro Akaishi, David Schubert and others (2010), “A pyrazole derivative of curcumin enhances memory” , Neurobiology of aging , Issue 4, Folder 31, Page 706-709. Edited.
16. ↑ Helga Refsum, Ingvar Bjelland, Christian Drevon and others (2013), “Plasma free choline, betaine and cognitive performance: the Hordaland Health Study” , British journal of nutrition , Issue 3, Folder 109, Page 511-519. Edited.
17. ↑ Martha Morris, Yamin Wang, Lisa Barnes and others (2018), “Nutrients and bioactives in green leafy vegetables and cognitive decline” , Neurology , Issue 3, Folder 90, Page e214-e222. Edited.
18. ↑ Fiona Harrison (2012), “A critical review of Vitamin C for the prevention of age-related cognitive decline and Alzheimer's disease” , Journal of Alzheimer's Disease , Issue 4, Folder 29, Page 711-726. Edited.
19. ↑ Da Chang, Donghui Song, Jian Zhang and others (2018), “Caffeine Caused a Widespread Increase of Resting Brain Entropy” , Scientific reports , Issue 1, Folder 8, Page 1-7. Edited.
20. ↑ by André Schmidt, Hammann , Felix, by Bettina Wölnerhanssen And Others (2014), " the Green Tea extract the -Parieto Enhances Connectivity During Working of frontal memory for Processing" , Psychopharmacology , Issue 19, 231 the Folder, 3879-3888 . Page. Edited.
21. ↑ "Soybeans and soy foods" , www.betterhealth.vic.gov.au , Retrieved 2-7-2020. Edited.
22. ↑ Anne Krueger, "7 Brain Foods for Kids" , www.webmd.com , Retrieved 2-7-2020. Edited.
23. ↑ "How To Improve Your To the Memory" , Www.helpguide.org , Retrieved 2-7-2020. Edited.
24. ^ ^{A b} Jillian Kubala (26-3-2018), "14 the Natural Ways To Improve Your the Memory" , Www.healthline.com , Retrieved 2-7-2020. Edited.
25. ^ ^{A b} , Jon Johnson (15-8-2019), "How To To Improve Your memory for : 8 Techniques To a try" , www.medicalnewstoday.com The , Retrieved 2-7-2020. Edited.