Foods to Boost Memory?

Healt Blog, In today's information packed world we are always trying to squeeze in and out every little bit of memory and information capable with our brains. We are always looking for new ways to remember things and better organize them once inside our brains.

We exercise our body and our mind with regular workouts and challenges like sudoku and crossword puzzles. We learn memory tips and tricks to improve recall, and teach our brain new things all in an effort to boost mental fitness. But don't forget what our brain really needs to help keep memory strong is ‘Memory food'.

Here is a quick list of foods that can really help in keeping your memory in good shape and improving it:

• Salmon: The healthy fats found in salmon are the same fats found in your brain. These omega-3 fatty acids are believed to be critical to the proper development and functioning of your brain. The "superstar" of these omega-3 fats is "DHA" (docosahexaenoic), which is found in rich abundance in fish such as salmon.
• Avocados (Butterfruit): Avocados can aid in healthy blood flow and may even help to lower blood pressure as well as play a role in preventing strokes. They are quite fatty but it's the good fat that's helpful to your body not harmful. A healthy Blood flow means fresh oxygen is constantly supplied to the brain which improves concentration and thinking power.
• Eggs: The incredible edible egg appears to do incredulous things for your brain. Whole eggs are not only high in protein, and low in calories, but they are also rich in Vitamin E, omega-3 fatty acids and B vitamins. B vitamins may help prevent inflammation and aid in the new brain cell development.
• Almonds (badam): Like fatty fish, almonds are high in omega-3 fatty acids. They are also rich in antioxidants, including vitamin E. Antioxidants support healthy brain cell communication through the neurotransmitter pathways, and promote healthy blood circulation, especially throughout the vast network of tiny blood vessels of the brain, enabling you to stay focused, alert, and functioning at peak mental capacity.
• Sunflower Seeds: Nuts have been highly touted as a great way to get healthy fats into your diet, but many people forget that seeds fall into this category too. Sunflower seeds are a rich source of vitamin E, with around 30 grams (one ounce) providing 30% of your total daily intake. Vitamin E is one of the primary antioxidants that will help decrease the decline of memory as you age, making it one nutrient you'll want to be sure to consume.
• Apples: Apples contain high levels of quercetin, an antioxidant that has been shown in recent studies to protect against Alzheimer's disease. Eat apples with their skin to get the maximum benefits as most of the quercetin is found in the skin. Besides helping your memory and protecting your brain, apples have also been shown to lower your risk for many cancers.
• Grapes: Red, purple, and black grapes all contain quercetin and anthocyanin. These particular compounds have been known to assist in the memory areas.
• Sweet potatoes (shakarkand): Sweet potatoes are especially brain-nourishing. They are rich in vitamin B6 (necessary for manufacturing a certain kind of neurotransmitters), as well as carbohydrates (the only fuel source the brain uses) and antioxidant nutrients (vitamin C and beta-carotene).
• Kidney beans (rajma): Kidney beans improve your cognitive function. One cup of cooked kidney beans contains almost 19% of the RDV (Recommended Daily Value) for the B-vitamin thiamin. Thiamin is critical for cognitive function because it is needed to synthesize choline. Kidney beans are rich in inositol (part of the B-complex vitamin family). Inositol may improve symptoms of depression and mood disorders.
• Cranberries: Animal studies suggest that cranberries protect brain cells from free-radical damage. Moreover, consumption of this tart fruit is associated with improvements in memory, balance and coordination.
• Blueberries: These delicious blue gems are one of the best sources of antioxidants. Both frozen and fresh blueberries are excellent brain foods. When blueberries are out-of-season, buy frozen, unsweetened blues, and throw them into a smoothie or pop them in your mouth frozen as a candy!
• Dark greens: Research suggests the darker the color of the vegetable (like dark green broccoli and spinach (palak)), the higher the concentration of protective antioxidants. These vegetables are high in iron too. Folate and vitamin B6, found in green vegetables, help convert tryptophan intoserotonin, a brain chemical that boosts mental alertness.
• Green tea or coffee: A few years ago, European researchers found that individuals diagnosed with Alzheimer's, consumed far less caffeine than individuals who did not develop the disease. The theory is that caffeine's stimulating effect increases activity in the brain, blocking the development of proteins associated with an increased risk of Alzheimer's. Both coffee and green teas are also rich in antioxidants. If you are not a coffee or tea drinker, try some of the new green tea flavors on the market. However, too much caffeine can make you dependent and make you nervous, irritable, or bring on headaches.
• Carrots: Carrots contain a good source of vitamin C, beta carotene, and the B vitamins, which slow down the signs of aging and have been linked to improved memory and reasoning.
• Whole Grains: Brown rice, oatmeal and foods made with 100% whole wheat flour can also help increase the blood flow which can help give your brain oxygen it needs to be at peak performance. They also help supply the brain with glucose, something your brain needs for clear functioning. Whole grains are better than refined grains like white rice and white flour (maida) as they do not have the vital nutrients.
• Soy: Soy has the advantage of being packed with protein, which triggers neurotransmitters associated with memory. Soy protein isolate, which consists of a concentrated form of protein extracted from soybeans, is a great source of protein that can be found in supplements, liquid or powder form.
• Dark Chocolate: Chocolate lovers will be happy to know that dark chocolate is loaded with antioxidants and also has natural stimulants which can help boost your concentration and focus. In addition it revs up the production of endorphins which help elevate your mood. But not any chocolate will do, you need to buy a good quality dark chocolate that has more than 60% cocoa.

In addition to eating well, be sure to get plenty of rest, limit stress and be physically active everyday to boost your brainpower!

Source: http://www.lifemojo.com

Posted in: Business,Fat,Health,Nutrient,Nutrition,Omega-3 fatty acid,United States Environmental Protection Agency,Vitamin