Good nutrition is one of the keys of having a good health. To improve your nutrition, it is important that you eat food that have a lot of vitamins and minerals in them, such as whole grains, fruits and vegetables. An improved nutrition will also have a very positive impact on your memory. A strong memory depends on the health and vitality of your brain. As memory lose increase with age, your brain needs proper exercises along with diet and nutrition to improve memory.
Here are some diet and nutrition tips to improve your memory:
• Eat More Fruit And Vegetables
Fruits and vegetables are packed with antioxidants. Antioxidants are substances that protect your brain cells from damage. Fruits such as mangoes, apricots and watermelons have strong colors which show that they are rich in antioxidants. Vegetables such as spinach, broccoli and lettuce are a very rich source to improve your memory.
• Green Tea
Another source of powerful antioxidants is green tea because it has polyphenols in it, a strong antioxidant. Polyphenols protects against radicals that damage brain cells.
• Limit Calories and Saturated Fat
The main sources of high saturated fat are red meat, whole milk, butter, cheese, sour cream and ice cream. Diets high in saturated fat increase your risk of dementia and impair concentration and memory. The main reason behind brain aging is the intake of too many calories.
• Get Your Omega-3 Oils
Omega-3 oils are beneficial for brain health and also improve memory. Cold water fatty fish like salmon, tuna, halibut, trout and herring is a rich source of omega-3 oil. They are other sources of omega-e oil for those who are not a big fan of fish. Omega-3 oil is also found in walnuts, ground flax seed, flax seed oil, pumpkin seeds and soybeans.
• Avoid Alcohol
Over consumption of alcohol kills brain cells so, to improve your memory it’s better to limit the intake of alcohol. The moderate alcohol consumption is 1 glass a day for women and 2 for men.
• Whole Grains
Diabetes results in diminished memory function over time so; whole grains are very useful to decrease the risk of diabetes. Furthermore, regular consumption of whole grains promotes long term brain function and memory. Diet such as white breads and pastas are also very useful in this regard.
Berries are loaded with antioxidants, anthocyanin and powerful phytochemicals which give vibrant colors to berries and also prevent brain cells from damaging. With that mind, one should add blueberries, strawberries and raspberries in their cereals, salads or yogurt etc.
• Nuts and Seeds
Nuts and seeds are well known heart healthy food which also promotes steady blood flow. Regular blood flow helps to sharpen your memory. So, it is better to replace your candy bars with hand full of nuts.