- Personal Health Information & Self-Help
Foods that Help You to Enhance Your Memory
There you are, sitting behind your desk or in the middle of an important exam when you suddenly find yourself having a hard time even remembering your name – you are slowly, but surly entering the zone of the “Brain Dead.”
So what to do?
Well to start with, you need to look at your overall diet and include foods not only known to provide your body with the all-important brain food, “Glucose,” but those delivering the nutrients needed to enhance memory as well. First off, the brain runs on “blood-sugar,” or Glucose. Glucose is a simple sugar, a monosaccharide that finds its source in carbohydrate rich fruits and vegetables. Once in the body, it is used for energy by the brain, and stored as “Glycogen” in the muscles and liver. When optimum levels of glucose drop, our memory begins to suffer.
So What Foods Do We Include in Our Diet To Increase and Enhance Memory?
Although there are many foods and supplements that have qualities to enhance memory, you’ll find those showing optimum potential listed below.
Fish: To date the majority of studies have shown that fish, and not just any old fish, but the high fat, cold water variety; Salmon, herring, tuna, mackerel, sardines and halibut, to name a few, are the best sources of Omega-3 fatty acids —the primary components of the brain, nerve tissue and retina. They have shown to boost energy, improve problem solving skills, and increase learning ability as well as enhance memory capabilities. Include at least three servings of three to five ounces a week.
Berries: Although all berries are known to have high levels of brain healthy antioxidants and flavonoids , blueberries score number one. It seems that blueberries deep blue color is caused by their overabundance of flavonoids. Flavonoids protect the brains memory cells from the undesirable effects of oxidation and inflammation. Include at least one cup of berries a day.
Broccoli-leafy greens: According to a 25 year study conducted by Harvard Medical School, those that consumed high levels of cruciferous and leafy green vegetables saw slower rate of memory loss when compared to those eating less. The main nutrient involved, Folate (folic acid), which improves the speed of information processing. Include on serving in daily diet.
Eggs: The brain nutrient seen in eggs is “Choline, ” which is needed to make acetylcholine , the primary brain chemical involved in memory function.
Whole grains: Grain products like whole wheat, bran, and wheat germ have high levels of folate. While brown rice, oatmeal, and whole grain cereals and breads contain vitamin B6, which helps the brain grow, and boost blood flow and hence ultimately helps you to enhance memory.
Dairy products: Milk, yogurt, and cheese, are all high in calcium which helps in improving nerve function. Yogurt in particular, contains the amino acid tyrosine, which is accountable for the production of neurotransmitters noradrenalin and dopamine.
Red meats: Studies show that iron deficiency is the most common cause of decreasing intelligence, poor concentration and a slow thinking process. Iron is tremendously essential in transporting oxygen to the brain via the red blood cells.
Tea: Fresh brewed tea is a proven memory and focus enhancer. Green tea stands above the rest.
Water: It is important to stay hydrated. The brain needs water to maintain smooth functioning. When the brain becomes dehydrated, it releases cortisol which in turn shrinks dendrites , the branches of the brain that store memory, thus decreasing memory power. Drink at least 8 glasses of water a day.