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Why is eating food important to strengthen memory? Our brain consumes about 20% of our caloric intake alone; Therefore, it needs a lot of food and energy to have a good performance during the day.
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The brain also needs certain nutrients to stay healthy. The question is, which food is useful for improving memory and which food is harmful for improving memory and intelligence? In this article, we will clarify the task of this story.
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What to eat to strengthen memory?
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Nutritionists emphasize that the most important strategy for keeping the brain and memory healthy is to follow a healthy eating pattern that includes plenty of fruits, vegetables, legumes, and whole grains. Try to get protein from plant and fish sources, and choose healthy fats such as olive or canola oil over saturated fats.
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Research shows that the best foods to boost your memory and brain are foods that protect your heart and blood vessels. In order to have a healthy body and mind, you should go for nutritious and useful foods and drinks and use multivitamins if necessary.
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What are the best foods to improve memory?
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Eating food to enhance memory can have a great impact on your health and alertness. But, what food is good for improving memory? In this section, we introduce the best foods that you can include in your food plan to improve memory.
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- Fatty fish: Fatty fish are rich sources of omega-3 fatty acids, healthy polyunsaturated fats that have been linked to reduced beta-amyloid levels. Beta amyloid is a protein that forms destructive masses in the brains of people with Alzheimer’s disease; So try to eat this food at least twice a week to improve memory. Be careful to choose low-mercury varieties such as salmon, cod, and canned tuna. If you’re not a fan of fish, ask your doctor about taking an omega-3 supplement, or choose plant-based omega-3 sources like flaxseeds, avocados, and walnuts.
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- Walnuts and Nuts: Nuts are excellent sources of protein and healthy fats, and walnuts in particular can improve memory. Walnuts are rich in a type of omega-3 fatty acid called alpha-linolenic acid (ALA). Diets rich in ALA and other omega-3 fatty acids are associated with lower blood pressure. This is good for both the heart and the brain.
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- egg: A whole egg (ie, both the white and the yolk together) is a nutritionally rich food and provides almost all the nutrients you need. Eggs are one of the best food sources of choline; This nutrient is needed to form cell membranes and improve memory. Do not neglect this food to strengthen memory and intelligence.
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- Soy: There is evidence that shows that consuming this food to strengthen memory can have a great effect and improve long-term and short-term memory. This study showed well the effect of soy in improving the mental flexibility of women and men.
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- Whole grains: One of the best options as nutrition to strengthen memory is cereal. Eating whole grains is another way to benefit from the effects of vitamin E, as they are a good source of the vitamin. Cereal foods include: brown rice, oats, wheat groats.
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- Green leafy vegetables: Leafy greens like kale, spinach, and broccoli are rich in brain-healthy nutrients like vitamin K, lutein, folate, and beta-carotene. Research shows that these plant foods can help reduce cognitive decline.
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- berries: Research shows that flavonoids, the natural plant pigments that give berries their bright colors, also help improve memory. A study found that women who ate two or more servings of strawberries and blueberries each week delayed memory decline by up to two and a half years.
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- Avocado: Avocado, which is a source of healthy unsaturated fats, supports brain function. Avocado reduces the risk of cognitive decline by lowering high blood pressure. So try to include this food to strengthen memory in your diet.
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The best drinks to enhance memory and intelligence
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- Tea and coffee: The caffeine in your morning cup of coffee or tea may do more than just boost your short-term focus. A study showed that participants who consumed more caffeine scored better on mental performance tests. According to other research, caffeine may also help new memories stick in memory.
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Herbal medicines to enhance intelligence
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- Turmeric: Turmeric contains a compound called curcumin, which has antioxidant and anti-inflammatory effects (two factors that are beneficial for brain health and overall health). Turmeric improves brain health and prevents Alzheimer’s disease by cleaning the brain from beta amyloid (a protein fragment). In addition, turmeric protects the brain’s health by inhibiting the breakdown of nerve cells.
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- Rosemary: A circulatory stimulant, meaning it stimulates blood flow to tissues and organs. It contains a neuroprotective compound called carnosic acid, which can protect the brain from free radical damage. Rosemary aroma improves mood, concentration and performance. Add rosemary to your meals or drink it as a tea using the dried herb.
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- Ginkgo biloba: Long used as a treatment for dementia, Ginkgo biloba is a common medicine in Traditional Chinese Medicine (TCM) and is well known for its many benefits. Ginkgo biloba is thought to help improve cognitive function in part by stimulating blood circulation and enhancing blood flow to the brain.
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The best multivitamin for memory enhancement
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- B group vitamins: B vitamins such as B6, B12 and B9 (folic acid) all play a role in brain health. If you are at risk for Alzheimer’s, ask your doctor.
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- Vitamin E: Vitamin E fights free radicals. But a valid study has not yet confirmed the strong role of vitamin E in fighting Alzheimer’s. Although at least one study showed that this vitamin may slow the progression of Alzheimer’s.
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What are harmful foods for memory?
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Many people are looking for memory enhancement pills for studying and ask what medicine should we take to enhance memory?
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Honestly, we do not know such a pill and medicine. We suggest that instead of taking pills and medicine, you should know the foods and foods that are useful and harmful for intelligence and memory, and then try to include several foods to strengthen memory in your diet plan and minimize the consumption of the following items.
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1. Foods prepared with industrial and processed oils
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Processed oils are often extracted from soybeans, corn, canola (canola oil source), cottonseed, sunflower and safflower seeds and contain high amounts of omega-6 fatty acids.
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Too much omega-6 can trigger the body to produce chemicals that may lead to inflammation in the brain. Try using olive, coconut or avocado oil for cooking.
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2. Fried foods and fast food
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Fast food, especially fast food that is prepared in burnt oils, is very harmful for the brain. A study of more than 18,000 people showed that a diet rich in fried and fast food is associated with poor cognitive performance, and this is very serious and shocking.
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We suggest that you cook your food in a fryer without oil or in a steamer and avoid fast food and ready meals as much as possible.
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3. Foods with artificial and added sugars
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Our brain uses energy in the form of glucose to fuel cellular activities. But diets high in sugar can lead to an increase in glucose in the brain.
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This can cause memory impairment and less flexibility of the hippocampus. The hippocampus contains the part of the brain that controls memory.
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4. Processed foods
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A diet rich in highly processed foods will expose you to brain degeneration. Like sausages. We all know that these foods are generally harmful to the health of the body. Now that it is known that it has a negative effect on the mind and memory, be sure to eliminate or limit these foods.
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5. alcohol
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Excessive alcohol consumption can have serious negative effects on the brain. Regular consumption of alcohol leads to a decrease in brain volume, metabolic changes, and disruption of neurotransmitters, which causes serious memory impairments.
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Alcoholics are often deficient in vitamin B1. This deficiency is associated with severe brain damage, including memory loss, visual impairment, confusion, and instability.
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final word
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Choosing and consuming healthy food has a great impact on the health of the body and mind. Eating some foods can improve your brain function and memory, and eating some foods will harm your cognitive function and brain.
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In this article, we introduced the best food for memory enhancement and the worst food for memory. To have a healthy body and mind, try to fill your diet with useful and nutritious foods.
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References: health – medicalnewstoday – verywellmind
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