Memory loss is one of the first things people notice about aging. In addition to age, stress can cause lack of concentration and inability to remember details. Fortunately, memory is something that can be easily improved just by adding some essential nutrients to a diet. There are a variety of foods that will improve memory and brain function.
Fish is high in omega-3 fatty acids, which has long been known to improve brain function. Cold-water fish, such as salmon, halibut, herring, and tuna are all excellent sources of omega-3. These fatty acids improve the cell membrane, protecting it from damage and degradation.
Leafy green vegetables contain many essential nutrients. Among these are antioxidants, which protect the brain from damage and keep the cells healthy. Deep green vegetables also contain folic acid. Studies have shown that folic acid can protect memory and even reverse the effects of aging. Good examples include spinach, kale, and Swiss chard.
Dairy products are rich in tyrosine proteins, which support the health of neurotransmitters in the brain. These neurotransmitters are what carry signals around in the brain. They can become damaged, weak, or not functioning properly and may result in loss of memory. Eat low-fat dairy products such as cottage cheese and milk.
Whole grains contain a variety of vitamins and minerals to improve memory. Foods that are made with whole grains contain vitamins A, B, C, and E, as well as magnesium. These nutrients improve the structure and function of the brain. In addition, whole grains provide the body with a good source of complex carbohydrates. The carbohydrates are turned to glucose, which is used to fuel the brain.
Eggs are excellent sources of choline and vitamin B, both of which are building blocks for the brain. Lecithin, an essential fatty acid, is also found in eggs.
Meats, such as chicken and beef, are rich in iron. A deficiency in iron can cause poor concentration and slow thinking processes. Iron improves memory by providing the brain with the oxygen it needs to function optimally.
Having fish for dinner once or twice a week, a hard-boiled egg for breakfast, or choosing whole grain breads are all excellent ways to increase intake of brain foods. Other ideas include adding spinach to a salad, snacking on cheese, and having a deli meat sandwich.
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