There is more and more evidence that we are what we eat. With the loss of memory due to dementia and increasing Alzheimer's disease, it is imperative that our diet includes foods that increase brain capacity and memory.
It can be argued that the longer lifespan enjoyed by our generation, thanks to advances in medical care, is responsible for the recent increase in age-related memory loss.
There might be some truth in that, but what is quite alarming is that these neurodegenerative diseases are appearing at a much younger age now. There is no doubt that our modern diet, which consists mainly of highly refined and processed foods, is partly to blame.
Here are some natural foods to improve memory and the brain that can be part of your regular diet. Not only will your memory improve, but it will also make you a healthier person. As they say in the philosophy behind yoga, "a healthy mind resides in a healthy body."
Gluten-free grains including millet, quinoa, brown rice, buckwheat
The grains are mainly carbohydrates, the macronutrient that is the easiest to digest and assimilate into the bloodstream in the form of glucose and other simple sugars. Normally, glucose is the only fuel that brain cells can use; and they require a constant supply of it to works correctly
The brain is composed almost entirely of nerve cells or neurons that consume twice as much energy as other cells in the body. You can not blame them because they are always working, constantly sending and receiving a constant flow of electrical signals.
With a weight of approximately 3 pounds, the human brain constitutes only 2% of the average mass of the human body, but consumes 20% of the energy generated. However, it is in a constant state of starvation.
A diet rich in complex carbohydrates is best for optimal functioning because what the brain needs is a constant flow of glucose. Random peaks in the offer will not do. But that is exactly what happens when we consume refined sugars. In fact, the sudden waves take the brain cells to a state of excitement and then kill them, as do the narcotics. That's why white sugar is called the new opium.
Complex carbohydrates in gluten-free grains are linked to the fiber that slows down your digestion. While carbohydrate digestion begins in the mouth with the enzyme ptyalin (also called salivary amylase), it is completed only in the small intestine.
Nuts and seeds
Nuts and seeds are the most concentrated sources of nutrients in the plant world. They are rich in beneficial polyunsaturated fats and contain a certain amount of vegetable proteins, minerals and vitamins. Let's see how they can help increase the power of the brain.
Soluble fat Vitamin E The nuts are always credited with their beneficial effects on the brain, but that is only part of the story. Vitamin E is really good for the brain because it is a powerful antioxidant that would easily absorb all the free radicals that wreak havoc in the brain. But fats in themselves are more important for brain health.
At the cellular level, the brain is composed almost entirely of structural fats, as well as functional fats essential for the metabolic processes within the cell and the communication between cells. All nerve fibers are protected by a fatty layer called myelin sheath.
Therefore, it is not difficult to see why a constant supply of good fats, such as omega-6 and Omega 3 found abundantly in nuts and some seeds would benefit the brain and nervous system.
You can fill your brain with healthy fats with an ounce of almonds, walnuts, walnuts, hazelnuts or cashews, but the first two are particularly useful for improving memory and preventing neurodegenerative diseases.
Here is an ancient recipe for the power of memory: Soak 10 almonds overnight in a cup of water and eat them in the morning along with the water they soaked in. In some Asian cultures, this is traditionally awarded to students to ensure their excellence in academic achievement.
Walnuts are at the center of attention since it has been indicated that a diet rich in nuts may delay the onset of Alzheimer's disease, if not prevent it. All nuts contain omega-6 polyunsaturated fatty acids, but nuts are particularly rich in the omega-3 fatty acid called alpha-linolenic acid or ALA. In fact, nuts are among the few vegetable sources of ALA.
Our body can use ALA to make two other essential fatty acids called eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) important for brain health and function.
The nuts are best eaten raw, but they can be roasted slightly to enhance their flavor. However, do not grab them or fry them over high heat; It will spoil good fats and other nutrients.
It is possible that some nuts are not available raw because they spoil very quickly once they are removed from the hard shells. Buy roasts if necessary, but avoid salted nuts; They are not better than fast food.
Do you want to try raw almonds? You can pick up a big bag from here on Amazon for a very reasonable price.
Oil seeds that have a similar beneficial effect on the brain include sunflower flax seeds, sesame seeds, sunflower seeds and peanuts (yes, peanuts are non-nut seeds). Use these seeds generously in salads and as condiments. Flax seeds, in particular, are rich in omega-3 fatty acids, but they have to be used freshly ground.
Fatty fish such as wild salmon, sardines and herring.
Fish as brain food does not need presentation. Fatty fish such as salmon, sardines and herring are rich in essential fatty acids, in particular the docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) mentioned above. What gives fatty fish an advantage over vegetable sources of omega-3 is that these two essential acids are in their easily usable form in fish.
When you depend on plant sources, they have to be synthesized from your precursor ALA. In addition, the bioavailability of nutrients from animal sources is always greater compared to plant sources for the simple reason that they are already components of animal tissue, which is very similar to ours.
It has been shown that babies whose mothers received EPT and DHA supplements during pregnancy developed a better mental processing capacity than their peers at 4 years of age. Preschool children who had diets rich in these fatty acids were not only better at academic performance, but also seemed to prevent attention deficit hyperactivity disorder (ADHD). Mackerel, tuna and blue fish are also so good. When you reduce the meat in your diet due to the high amounts of saturated fats and cholesterol it contains, replace it with fish. It is a very good source of protein and a mineral store.
Avocados and pomegranates
There are not two fruits that can be as different as these, but both fall into this list for their benefits for brain health, although in totally different ways. The creamy, nutty-flavored avocado flesh is full of good monounsaturated fats. These fats help reduce the "bad" cholesterol that is deposited in the arterial wall, clog blood vessels and reducing blood flow. Including the avocado in the diet can reduce the risk of stroke. It is a good source of folic acid, whose deficiency is known to worsen the cognitive ability of people with Alzheimer's.
An advantage with avocados is that they are still available, and widely used, as a complete food, not fried, roasted, juiced or otherwise processed for their natural goodness. And it is so versatile that you will have no difficulty eating a portion (half an avocado) every day.
The pomegranate, with its bright red fruit grains overflowing with sweet and sour juice with a touch of astringency, contains tannins which are anti-inflammatory agents. They have an antioxidant capacity equivalent to that of vitamins A and E. Tannins can reduce the burden of free radicals and inflammation in the brain. Another way they can improve brain health is by increasing the supply of oxygen to the brain.
Originally from the Middle East, pomegranates have traditionally been used as blood purifiers and to increase circulation. Now it has been scientifically proven that they increase arterial blood flow, particularly in the carotid artery that supplies oxygenated blood to the brain.
Try to get these benefits of eating fresh pomegranates, although they may seem too complicated and messy to open and eat. It can not be guaranteed that packaged juice that contains added sugars, and what else, has the same health benefits as real food.
Berries are unquestionably the tastiest way to prevent memory loss and cognitive decline. The colorful berries are deposits of antioxidant and anti-inflammatory phenolic compounds. Blue, purple and red berries, such as blueberries, blackberries, raspberries, strawberries, red currants and blueberries are rich sources of anthocyanins. In case you did not know, tomatoes are also berries; and are rich in lycopene, a carotenoid that is an excellent antioxidant and free radical scavenger.
Highly reactive radicals are formed in the body as metabolic byproducts or by radiation damage as in the case of exposure to UV rays. They can cause cell aging and premature cell death. Antioxidants Reacts with free radicals, neutralizing them in the process. With regard to the brain, they can help delay the onset of age-related memory loss. Cranberries, in particular, are considered a superfood because of their potential to reduce the risk of dementia and Alzheimer's.
This light drink is the best drink to cheer you on when your brain becomes slow. It has a large amount of antioxidant polyphenols, especially catechins that can help improve circulation and reduce mental fatigue. Freshly brewed tea, whether green, white or black, can give you these benefits.
Although tea contains caffeine, a typical 8-ounce serving contains approximately 80 mg or less, while the same amount of coffee has more than 110 mg. More than 1,000 mg of caffeine per day is considered an overdose, but the toxic dose is 10 grams per day. Therefore, it is perfectly safe to have 2 to 3 cups a day. Being a stimulant of the central nervous system, it can energize the brain and improve mental acuity, concentration and memory.
These are used in very small amounts to improve the taste of food, but they contain powerful volatile oils that can interact with our sensory organs and hormonal pathways. In many cases, inhaling its aroma is enough to increase alertness, improve focus and improve memory and cognition. For example, rosemary used in cooking can help improve cognitive function and memory even before the dish is tried because the nasal lining absorbs volatile oil particles directly. Alternatively, you can spread a few drops of rosemary essential oil in a aromatherapy diffuser To experience the benefits of rosemary memory.
Cinnamon It is being widely studied for its positive effect on people suffering from Alzheimer's. Sage, thyme, cumin, black pepper, cloves, nutmeg and turmeric are some of the spices that show the power to improve memory. When it comes to spices, a little goes a long way, so use them sparingly.
Chocolate is not exactly a whole food; It is processed from the roasted seeds of the cocoa plant. But it is unfair to keep it off the list of brain foods since it has been shown to have a power to improve memory. It may be better consumed in the form of chocolatl, the spicy drink of the Aztecs who first discovered the benefits of cocoa beans, but the next thing we can do is include a bit of dark chocolate in our daily diet. It will not be as tasty as milk chocolate, of course, but it is better to omit all that sugar and go for the real thing.
Is the flavanols in cocoa, especially the epicatechin that could be helping to improve memory. It can decrease the risk of stroke. In an experimental study in which cocoa flavanols were administered to subjects for 3 months, a significant improvement in memory was observed. Brain scans showed greater activity in the dentate gyrus of the hippocampus that is associated with memory and recall.
Epicatechin is a powerful antioxidant with important cardiovascular benefits, such as relaxing blood vessels, improving circulation and reducing platelet aggregation. Theobromine, the alkaloid in chocolate that gives it a bitter taste, also has a similar effect on blood vessels and circulation. It is a mild stimulant capable of increasing mental acuity, just like caffeine.
Our physical health in general definitely influences our brain capacity and memory. With this in mind, all foods that improve memory should be taken in optimal amounts as part of a healthy and well-balanced diet.
Reference: https://www.naturallivingideas.com/memory-boosting-foods/, by Susan Patterson
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