While nothing beats a good sleep for enhancing your memory, the foods that you choose to include in your diet also play a role in how your memory functions. Many pay attention to their diets in terms of whether it’ll help them build muscle or lose fat, but they neglect to think of how food can improve memory.
In addition to eating memory foods, proper meal size plays a big role in how well your memory functions. Too little food will cause you to be distracted by hunger, while too much food will make you want to sleep. Incorporating the right memory foods and proper portion sizes will give you maximum results.
Here are some of the memory foods that you should incorporate into your diet to reap the benefits of memory enhancement.
Salmon
On the protein front, one of the best sources is salmon, as it is a good source of omega-3 fatty acids, which are essential for brain function and development. Studies have suggested that supplementing with DHA, which is found in fish oil, is beneficial for the development and maintenance of memory performance.
Other memory foods that contain high amounts of omega-3 fatty acids include flaxseed, walnut, salmon, soybean, halibut, shrimp, snapper, tofu, scallop, and winter squash.
Sunflower seeds
Nuts have been highly touted as a great way to get healthy fats into your diet, but many people forget that seeds fall into this category too. Sunflower seeds are a rich source of vitamin E, with one ounce providing 30% of your total daily intake. Vitamin E is one of the primary antioxidants that helps decrease the decline of memory as you age, making it one nutrient you’ll want to be sure to consume.
Other sources of vitamin E include wheat germ oil, dry almond, safflower oil, hazelnut, peanut butter, spinach, broccoli, kiwi, and mango.
Add these memory foods to your grocery list too
Blueberries
While all berries provide a number of health-related benefits, blueberries in particular are a memory-boosting powerhouse. They are considered a memory food because they contain a phytochemical that is especially important in reversing the age-related decline of memory, while having a positive influence on spatial working memory.
In addition to this, blueberries rank low on the glycemic index scale, making them a good fruit choice if you are trying to control your blood sugar level.
Lean beef
Including moderate portions of lean beef in your diet is beneficial in enhancing your memory because of its iron content. While most men get enough iron in their diet, those who are on a strict diet and are sticking mostly to chicken, egg whites and fish as sources of protein may be running a bit low.
Iron deficiency can have a big impact on brain function and impair learning abilities, eventually putting you at an increased risk for developing Alzheimer’s disease. So, be sure you aren’t cutting out good sources of iron from your diet -- even if you’re striving for maximum fat loss.
don’t forget…
If enhancing your memory is a concern for you, be sure you’re making these foods a regular part of your daily meal plan. Not only will you be benefiting your body, but your brain will thank you for it too.
Resources:
Chen, JJ. et al. (2008) Fish oil supplementation of control and (n-3) fatty acid-deficient male rats enhances reference and working memory performance and increases brain regional docosahexaenoic acid levels. J Nutr. Jun;138(6):1165-71.
Devi, SA., Kiran, TR. (2004) Regional responses in antioxidant system to exercise training and dietary vitamin E in aging rat brains. Neurobiol Aging. Apr;25(4):501-8.
Butler, LT. et al. (2008) Blueberry-induced changes in spatial working memory may correlate with changes in hippocampal CREB phsophorylation and brain-derived neurotrophic factor (BDNF) levels. Free Radic Biol. Med. Aug 1;45(3):295-305.
Youdim, MB. (2008) Brain iron deficiency and excess; cognitive impairment and neurodegenration with involvement of striatum and hippocampus. Neurotox Res. Aug; 14(10):45-56.
www.whfoods.com
http://ods.od.nih.gov
While all berries provide a number of health-related benefits, blueberries in particular are a memory-boosting powerhouse. They are considered a memory food because they contain a phytochemical that is especially important in reversing the age-related decline of memory, while having a positive influence on spatial working memory.
In addition to this, blueberries rank low on the glycemic index scale, making them a good fruit choice if you are trying to control your blood sugar level.
Lean beef
Including moderate portions of lean beef in your diet is beneficial in enhancing your memory because of its iron content. While most men get enough iron in their diet, those who are on a strict diet and are sticking mostly to chicken, egg whites and fish as sources of protein may be running a bit low.
Iron deficiency can have a big impact on brain function and impair learning abilities, eventually putting you at an increased risk for developing Alzheimer’s disease. So, be sure you aren’t cutting out good sources of iron from your diet -- even if you’re striving for maximum fat loss.
don’t forget…
If enhancing your memory is a concern for you, be sure you’re making these foods a regular part of your daily meal plan. Not only will you be benefiting your body, but your brain will thank you for it too.
Resources:
Chen, JJ. et al. (2008) Fish oil supplementation of control and (n-3) fatty acid-deficient male rats enhances reference and working memory performance and increases brain regional docosahexaenoic acid levels. J Nutr. Jun;138(6):1165-71.
Devi, SA., Kiran, TR. (2004) Regional responses in antioxidant system to exercise training and dietary vitamin E in aging rat brains. Neurobiol Aging. Apr;25(4):501-8.
Butler, LT. et al. (2008) Blueberry-induced changes in spatial working memory may correlate with changes in hippocampal CREB phsophorylation and brain-derived neurotrophic factor (BDNF) levels. Free Radic Biol. Med. Aug 1;45(3):295-305.
Youdim, MB. (2008) Brain iron deficiency and excess; cognitive impairment and neurodegenration with involvement of striatum and hippocampus. Neurotox Res. Aug; 14(10):45-56.
www.whfoods.com
http://ods.od.nih.gov
