What To Eat To Improve Your Memory And Stimulate Your Brain
What to eat to improve your memory and stimulate your brain? And what causes memory loss?
Memory loss is due to lack of vitamins, especially B-complex, as well as amino acids.
What you eat is very important when it comes to memory loss and impaired cognitive function. You need to eat foods rich in antioxidants, proteins and essential fats.
The function of the brain and how what you eat affects it
Your brain contains about one billion neurons in every cubic millimeter.
It is constantly changing and creating new connections. Your brain is nothing more than connected neurons that work with certain chemicals.
A poor diet will make you more vulnerable to mental disorders, as well as degenerative diseases of the nervous system.
Eating a balanced diet will improve cerebral activity and improve your memory, improve your concentration, and also help with depression and anxiety.
What to eat to improve your memory
The glucose in the foods you eat acts as a fuel for your brain, while the protein acts as a building block and neurotransmitters.
On the other hand, the fatty acids (lipids) help build new membranes that protect the neurons.
Eating a varied diet is essential, as eating 4 or 5 times a day, not skipping meals and drinking more fluids.
But most of all, it is helpful to add foods to your diet that include:
1. Omega 3
Omega 3 is polyunsaturated fats that your body needs but cannot produce itself. Eating them regularly is good for your brain.
They act as a protective layer on the membranes of your brain cells. They can be found in foods that improve your memory, including:
- Trout
- Sardines
- Tuna
- Seafood
- Nuts
- Soy
- Vegetable oils
2. Antioxidants
Antioxidants are found in plant-based foods.
They are responsible for reducing the damage that cell oxidation causes and helping to improve concentration. While your body is able to make its own antioxidants, it is still very good to include them in your diet.
Some foods that contain antioxidants are:
- Berry
- Brocolli
- Nuts
- Green tea
- Garlic
- Carrots
Vitamin E.
Vitamin E belongs to the group of fat-soluble vitamins that help counteract oxidative stress.
Some foods that improve your memory and contain vitamin E are:
- Peanuts
- Tomatoes
- Asparagus
- Kiwi
- Pumpkin
4. Polyphenols
Polyphenols are defined as compounds that have an antioxidant effect. They are found in plants.
Some foods that contain polyphenols are:
- Raspberry
- Cherry
- Green tea
- Grapes
Vitamin B
Better known as folic acid, vitamin B helps lower your homocysteine levels, which can cause heart problems. It also helps your body produce new cells, including neurons.
Some foods that improve your memory and contain B vitamins are:
- Almonds
- Silver beds
- Spinach
- Cabbage
- Hazelnuts
- Avocados
Foods that make memory loss worse
If you want to keep your memory from falling and averting other diseases, then cut these foods out of your diet:
- Sugar, white flour, white rice. They can also alter your nervous system and cause hyperactivity.
- Saturated Fat. In addition to affecting your memory, it slows down digestion.
- Processed foods. They gradually affect your ability to understand and plan things, as well as your memory.
Tips to stimulate your brain
- Eat a balanced, nutritious diet.
- Eat your meals regularly.
- Get in touch with nature.
- Do physical activity for at least 30 minutes, 3 times a week.
- Look for your blood pressure and cholesterol.
- Learn to deal with stress.
- Be careful not to gain weight as this can lead to mental deterioration and dementia.
- Go out and do fun things and be social ; clear your mind.
- Sleep at least 8 hours a night. This will help keep your nervous system in balance.
- Drink at least 8 glasses of water a day.
Take care of your brain and start now – eat better and make some changes in your lifestyle. It is worth it.
