If you looking for foods to improve memory and concentration, then you are at the right place. There are several foods to add to your diet that can help.
Our brain cells are made of millions of intricate connections. These connections allow us to remember things or gain new insights and inspiration.
We can strengthen these brain cells by eating the right kinds of foods to improve memory and concentration. When it comes to choosing healthy foods, there are several options that will help sharpen our minds and improve concentration.
Let’s have a look at the list of foods to improve your memory and concentration:
Omega-3s to Improve Your Memory and Concentration
Omega-3s are fatty acids that are polyunsaturated. They help to maintain brain health by keeping the synapses in your brain functioning well.
A diet with plenty of Omega-3s improves memory ability and concentration.
The best food sources of Omega-3 are fatty fish such as mackerel, tuna, eel, herring, sardine, anchovy, salmon, trout, and cod liver oil. Other foods high in Omega-3 are walnuts and flaxseed oil which is rich in alpha-linolenic acid or ALA.
Omega-6 fatty acids also help reduce beta-amyloid levels in the brain thereby improving cognitive function. You can find them in avocados, nuts like almonds and cashews, and fatty fish.
Honey to Improve Your Memory
Honey is a delicious sweetener that has been used for centuries. Research shows a high impact of honey on neural function.
Honey contains compounds like phenolics, caffeic acid, pinocembrin, and epigallocatechin gallate which have antidepressant properties.
Furthermore, honey contains methylglyoxal which is an antioxidant that protects the brain from cognitive degeneration.
The power of honey to boost your memory isn’t limited to clinical trials. There are many personal stories in ancient texts and folklore about the benefits of honey.
Walnuts to Improve Your Memory and Concentration
Walnuts are versatile nuts. Eat them alone as a satisfying snack or incorporate them into other recipes such as muffins, bread, and cakes. Walnuts have an antioxidant effect on the brain because of their high levels of Alpha-Linoleic Acid (ALA) which is an Omega-3 fatty acid.
Walnuts are also rich in omega-6 fatty acids which help to lower beta-amyloid in the brain thereby improving cognitive function.
Apart from improving cognitive function, walnuts can also decrease the risk of heart disease, lowers blood pressure and cholesterol levels, boosts cognitive flexibility, improves mood, and increases satiety after eating.
Olive Oil to Improve Your Memory and Concentration
Olive oil is a type of fat found in plant foods. It also contains antioxidants which may help reduce the risk of cognitive impairment as well as other benefits.
Olive oil has cardiovascular benefits including lowering blood pressure and cholesterol levels while improving cognitive function. Consume olive oil as raw or to cook your favorite dishes. It contains anti-inflammatory properties that can help reduce inflammation and is also good for weight loss in men.
In addition to these many benefits, olive oil may also increase the rate at which your body burns calories which would lead to weight loss if consumed often enough.
Leafy Greens for Mental Clarity
Leafy greens are high in folate and vitamin B. These foods provide a lot of nutrients that can help your brain stay sharp. Leafy greens are rich in fiber, which helps keep you satiated for longer periods of time.
Studies have shown that leafy greens help to increase memory. A study done by Rush University Medical Center in Chicago found that people who eat more green leafy vegetables significantly reduce memory loss and better preserve cognitive function.
Leafy Greens such as collard greens, kale, bok choy, and spinach are all good sources for helping your brain stay focused.
Bottom Line
If you want to improve your memory and concentration, make sure you add these brain boosters to your diet! It doesn’t matter if they’re raw or cooked as all of them provide a variety of benefits for cognitive function.
If the idea of adding more fat into your diet is too challenging, consider cooking with olive oil instead. This will give you similar health benefits without making any drastic changes to what’s already in your kitchen cabinet.
Which memory booster foods in the above list are your favorite?
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AUTHOR’S NOTE: One thing I forgot to write about in this article was cruciferous vegetables. In addition to being high in folate and B vitamins, these veggies are also great sources of phytonutrients. They help protect your brain from oxidative stress which is a contributing factor to cognitive impairment.
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