Every person’s memory weakens with age, from forgetting insignificant things to forgetting places often frequented and loved ones. Throughout life, cognitive skills can reach their maximum, and then begin to decline. For example, the speed of information processing begins to decrease in adolescence, visual memory reaches its maximum around the age of 30, while vocabulary continues to develop even after 60 years.
To stay alert for longer, the memory must be continuously trained, socializing with friends and family, involving it in stimulating activities such as reading or solving puzzles. In addition to these things, eating healthy foods helps to significantly improve memory and concentration. A good memory is influenced by how neurons transmit information flows in the body. Therefore, poor health can affect the health of brain functions. In this article, we will see which are the most important fruits and vegetables, according to Consumer feedback, which helps preserve memory. But it is also important to find healthy food company reviews before starting a diet based on certain ingredients.
Berries
With a high amount of antioxidants, berries help to remember or learn easier. Strawberries, blueberries, blackberries, raspberries, and other berries help in rapid communication between neurons, protecting against inflammatory processes that can destroy neurons. They are promoted to prevent or alleviate Alzheimer’s and Parkinson’s disease.
Walnuts and seeds
Walnuts and seeds are excellent sources of vitamin E, and a higher amount of this vitamin corresponds to a smaller cognitive decline with age. Add about 30 grams a day of walnuts, hazelnuts, brazil nuts, pistachios, cashews, hazelnuts, sunflower seeds, sesame seeds, flax seeds, and butter from non-hydrogenated fats (peanut butter, almond butter, or tahini ), to greatly improve your memory. Eat them, preferably, raw and unsalted, to benefit from all their nutritional properties.
Walnuts are full of healthy nutrients and anti-inflammatory and are a very good source of alpha-linolenic acid (ALA), which helps the circulation of blood flow, which in turn allows efficient oxygenation of the brain.
Cruciferous vegetables
Cabbage, cauliflower, or broccoli are effective in preserving memory in old age. Vitamin K, found in these vegetables, is essential for the formation of sphingolipids, fats found in abundance in the membranes of brain cells. People who eat such vegetables get much better results compared to those who do not eat them.
Cruciferous vegetables, such as cabbage, cauliflower, or broccoli, are beneficial in preserving memory in old age. A study of these foods showed that people on a diet rich in cruciferous vegetables performed better on memory tests than those who avoided them.
Avocado
It is one of the healthiest fruits you can eat. It is rich in monounsaturated or “good” fats. It contains both vitamin K and folic acid. Avocados are good allies that help prevent blood clots in the brain (protect you from a stroke) and help improve cognition, especially when it comes to memory and concentration. Avocado contains the healthy fats needed by our brain and the essential vitamins K, B, C, and E, as well as folic acid.
Experts say that unsaturated fats in avocados can reduce the risk of cognitive decline. If you do not eat avocados too often, there are other sources of unsaturated (healthy) fats, such as:
- Almonds
- Cashews
- Peanuts
- flax seeds
- chia seeds
- sunflower oil
- canola oil (rapeseed)
- Brazilian nuts
- fatty fish
Also, the essential fatty acids contained in avocado fruits reduce blood pressure, hypertension being a factor in the decline of cognitive functions. Due to its high-calorie content, doctors recommend consuming a maximum of half an avocado a day.
Broccoli
Besides being a good source of fiber, broccoli is also good for the brain. The vegetable is rich in chemical compounds called glucosinolates which, when broken down by the body, produce isothiocyanates. They can reduce oxidative stress and reduce the risk of neurodegenerative diseases. Also, broccoli contains vitamin C and flavonoids, and these antioxidants can contribute to brain health.
Beneficial for memory, broccoli has a lot of vitamin K and C and choline.
Conclusion
Next time you go shopping, don’t forget to put in the basket some foods from this list, which help you keep your brain healthy and have a grade 10 memory. For other problems, you can also turn to specialized companies such as Otofonix. The foods we eat play an important role in maintaining brain health and they can also improve specific mental tasks, such as memory and concentration.