Oily fish such as salmon, anchovies, sardines and sea bass are quite rich in sources of omega 3, which are healthy unsaturated fats. In studies, a protein called beta-amyloid, which damages brain clusters in Alzheimer's patients, was found to be low in the blood levels of people who ate omega 3. Fish, which has a high content of Omega 3, is also a source of DHA, which is located in the gray area of the brain and is vital to brain cell membranes. Omega-3 fatty acids, in particular DHA, increase communication between brain cells Dec. Thanks to this feature, it can be protective against forgetfulness, dementia and other neurological problems and diseases and strengthens memory. Nutrition and diet expert sila knowledgeable Tokgöz stated that we should consume fish at least 2 times a week against forgetfulness, “but be careful that the fish has a low mercury content. Large and old fish such as shark, king mackerel, Pike, swordfish, tuna can contain more mercury.”
Pumpkin seeds, a powerful source of antioxidants, protect the brain from free radical damage, so that cells are not vulnerable and memory does not recede. Pumpkin seeds are also a good source of magnesium and zinc. Magnesium is a very important mineral for learning and memory. You can consume 1 cup of unsalted pumpkin seeds per day.
Flavonoids, a natural plant pigment, help strengthen memory as well as give color to red and purple fruits such as strawberries, blueberries, blackberries, pomegranates,purple plums, raspberries and black mulberry. An article published in the Annals of Neurology in 2012 stated that memory loss decreased for another 2.5 years in women who consumed 2 or more servings of strawberries and blueberries each week.
Decoctions are a good source of protein and healthy fat. Among them, it is noted that decoction is very effective in strengthening memory. In 2015, UCLA (University of California, Los Angeles) in a study with adequate and balanced walnut consumption; learn, remember, receive alerts, communicate, organize and cognitive feelings in deciding cases that determine the success of the test was determined to increase the success. Walnuts also contain vitamin E, in other words, alpha-tocopherol. A low memory performance was found in people with low vitamin E. Therefore, be careful to consume 3 whole walnuts per day.
Green vegetables such as spinach, cabbage, arugula and parsley contain vitamin K, beta carotene, yesilein and folate, which are good for brain health. According to research, these foods slow down mental decline by 40 percent. Nutrition and dietitian sila Bilg Yesil Tokgöz notes that you should definitely keep vegetables that are important for Brain Health 2 times a week on your table, “but you should consume green leafy vegetables no later than 4 days after buying them, otherwise the amount of folate, carotenoids and flavonoids in its content decreases,” he says.
A study conducted at the Pediatric Epilepsy Research Center at Harvard Medical School showed a decrease in memory loss caused by epilepsy seizures thanks to choline found in egg yolks. Strong evidence has also been found between choline and decontamination levels with the human mind, such as improving memory and learning skills. Eggs are also a good source of B12. It is noted that low levels of B12 in the blood are associated with poor memory and low learning capacity. The protein found in eggs, vitamins B, D and E, also strengthen memory. As useful as the White of the egg is the yolk. Be careful to consume one egg every day because of these important benefits.
A study found that olive oil reduces the risk of Alzheimer's disease thanks to oleocanthal in its content. Olive oil provides this effect thanks to oleocanthal, which prevents the formation of beta-amyloid plaques that accumulate and damage brain cells. In addition, it is suggested that the rich vitamin E in its content increases mental capacity. Vitamin E, which has antioxidant properties, reduces the risk of conditions that develop with aging, such as memory decline, decreased attention, and decreased ability to solve problems and make decisions. In addition, olive oil is known to reduce the risk of dementia. It will be enough to consume an average of 5 tablespoons of olive oil per day.
A study conducted in America found that curcumin, the active ingredient of turmeric, helps macrophages clear amyloid plaques seen in Alzheimer's patients. Macrophages, which play an important role in the immune system, eliminate foreign proteins that cause inflammation and their effects, breaking down dead and aged cells. Curcumin is a powerful antioxidant, thus protecting the brain from lipid peroxidation (structural change of fats) and nitric oxide radicals. Otherwise, as age progresses, the effectiveness of the defense system decreases; a violation of the balance between factors that decimate the cells and the defense system that counteracts them also leads to the death of the cells. This, in turn, increases the risk of forgetfulness and leads to a weakened memory. You can add turmeric to your yoghurt or salads.
Dark chocolate cocoa flavonoids to learn and remember, receive alerts, communicate feelings, organize, and improves cognitive functions such as decision, are having a positive effect on learning and memory. Flavonoids also slow down the mental decline caused by aging. You can consume 40 grams of dark chocolate per week.
Dried legumes, such as lentils, chickpeas, soybeans, and dried beans; they contain folate, potassium, and iron. Thanks to the folate in their content, they positively affect memory performance in all age groups. A study conducted at Pennsylvania State University found that forgetfulness due to iron deficiency occurs in young women with iron deficiency. Dry legumes are very valuable for the brain and nervous system due to the high vitamin B they contain. They deconstruct memory by helping to build neurotransmitters that allow signal to pass between nerves. For a stronger memory, you should make a habit of consuming dry legumes at least once a week, says Sila Bilgili Tokgöz, a nutrition and dietitian.
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