If you feel forgetful, it may be due to lack of sleep, or it may be caused by genetic factors, levels of physical activity, lifestyle and environment. However, there is no doubt that diet plays an important role in brain health.
The best menu to help improve memory and brain function is to promote blood flow to the brain. A recent study found that the Mediterranean diet helps prevent brain aging, and there is growing evidence that there is a correlation between foods on the Mediterranean diet and better cognitive function, memory and alertness.
What foods can help people improve their memory?
Enough vegetables, especially cruciferous vegetables, including broccoli, kale and green leafy vegetables, help to improve memory. The next time you eat a sandwich, try replacing the tortilla with raw kale salad or kale. It is also a good choice to make a fried broccoli for lunch or dinner.
Sweet berries and cherries
In particular, dark berries such as blackberries, blueberries, and cherries are rich in anthocyanins and other flavonoids that enhance memory. Eating some berry snacks, mixing them into cereals, or baking them into an antioxidant-rich dessert is a good choice to help improve your memory.
Adequate omega-3 fatty acids
Omega-3 fatty acids are essential for brain health, especially DHA, which can help improve the memory of healthy young people. “DHA is the most abundant fatty acid in the brain. If you have higher levels of DHA in your blood, the brain will work more efficiently,” said Andrea Giancoli, a spokesperson for the Registered Nutritionist and Nutrition Institute.
Seafood, algae and fat-rich fish including salmon, tuna, sardines and mackerel are some of the best sources of omega-3 fatty acids. Use fish instead of meat several times a week to make your body healthier. For dinner, try salmon tacos, red cabbage salad, sardines or a grilled tuna salad. If you don’t eat fish, you can also get omega-3 fatty acids from seaweed or microalgae.
It is well known that walnuts have a positive effect on heart health, and walnuts can also improve working memory. Eat some walnuts as a snack at noon, or add them to oatmeal or salad and mix them into a combination of protein and vegetables.
These foods not only benefit the brain; they also maintain the health of the heart and all parts of the body. While there is no guarantee that these foods will help you remember where you put your keys tomorrow, they will help you stay healthy for the rest of your life.