30 Sec Answer: The best food to improve memory is a diet high in fruits, vegetables, whole grains, nuts and seeds, healthy fats, fish and lean proteins.
Introduction
For those of us who want to stay sharp as we age, the good news is that there are certain foods we can eat that may help improve our memory. Memory loss is an inevitable part of aging, but a nutritious diet with plenty of antioxidant-rich foods can help keep our brains functioning optimally for years to come. Eating the right foods for brain health may even protect against Alzheimer’s disease and other forms of dementia. In this article, we will explore what kinds of foods are most beneficial for improving memory and why they are so effective.
Foods That Improve Memory
There are many different types of foods that can benefit our memories. Here are some of the best:
Fruits & Vegetables
Fruits and vegetables are essential components of any healthy diet – and they can also help boost memory power. Dark leafy greens like kale, spinach and collards contain powerful antioxidants like vitamin C and E which protect the cells in our brains from damage. They also provide fiber and plant compounds that are beneficial for cognitive health. Other fruits and vegetables such as blueberries, apples, broccoli, squash and carrots all have their own unique benefits when it comes to preserving or enhancing mental function.
Whole Grains
Whole grains contain complex carbohydrates that break down slowly into glucose over time, providing steady energy for the brain throughout the day. Whole grain breads, pastas, cereals and brown rice provide B vitamins which help convert glucose into fuel for the brain cells. Eating more whole grains has been linked to improved memory performance in several studies.
Nuts & Seeds
Nuts and seeds contain important fatty acids like omega 3s which play a role in helping neurons communicate with each other – an essential function for proper memory recall. Walnuts in particular have been studied extensively due to their high concentrations of polyphenols which are thought to be responsible for their protective effects on cognitive health. Almonds, sunflower seeds and flaxseed also provide plenty of healthy fats that aid in maintaining optimal brain function.
Healthy Fats
Healthy fats such as those found in avocados, olive oil and salmon are essential for keeping the cells in our brains healthy. Avocados are especially rich in monounsaturated fat which helps keep cholesterol levels low while increasing blood flow to the brain. Olive oil contains polyphenols which protect against inflammation caused by free radicals while salmon provides omega-3 fatty acids which nourish the nerve cells in the brain allowing them to better send signals back and forth between one another.
Fish
Fish such as tuna, salmon, mackerel and sardines are excellent sources of protein packed full of omega-3 fatty acids which improve communication between neurons in the brain as well as protecting them from damage caused by oxidation. Eating more fish has been shown to reduce inflammation throughout the body including within the brain tissue itself – making it one of the best foods to eat if you want to keep your mind sharp well into old age.
Lean Proteins
Lean proteins such as poultry (chicken breast or turkey) eggs and legumes are great sources of amino acids which provide building blocks for neurotransmitters used by neurons within our brains when sending messages back and forth between one another – thereby improving cognitive function overall. Eating lean proteins at least once per day is recommended not only for its ability to boost memory but also because it helps regulate hunger hormones within our bodies – making it easier to stick with a balanced diet long term.
Summary
To sum up, eating a nutritious diet with plenty of antioxidant-rich fruits and vegetables along with whole grains, nuts & seeds, healthy fats from avocados & olive oil; fish packed with omega-3 fatty acids; and lean proteins like chicken breast or eggs can help preserve or enhance your memory power no matter your age!