Your brain continues to grow even during adulthood and there are a few things you can do to support and enhance this process. You can improve your memory by increasing your brain power. One way to do this is to consume nutritious food. There is no one food that can be singled out as being the ideal food for memory development. So here is a list of some beneficial foods for memory development:
Blueberries – Berries, blueberries in particular, are known to positively impact the brain.
Blueberries contain the compound, anthocyanins, which is considered to be a memory-enhancing phytochemical. Blueberries also contain many additional phytochemicals which contribute to increased brain activity.
Egg yolk – Health experts recommend that children below the age of 7 should be given egg yolks since they supply essential nutrients necessary for proper growth and development of the brain.
Caffeine - Coffee is said to be good for memory since it boosts brain activity and makes you alert. Caffeine binds to the adenosine receptors in the brain and this enables the neurons to become more active. The pituitary gland then responds accordingly and certain hormones are released which signal the adrenal glands to release adrenaline. However, once this effect wears off, you may feel tired and this could lead to more cravings for coffee.
Fish – Foods which contain high concentrations of omega-3 fatty acids are known to alleviate the cell inflammation which triggers a decline in memory. These beneficial fatty acids also help to enhance memory and concentration and prevent memory loss due to aging. Fatty fish such as tuna and sardines are rich in omega-3 fatty acids and thus help to boost memory.
Apples – Apples contain large amounts of the antioxidant, quercetin which is known to reduce the risk of Alzheimer’s disease. Quercetin is present in the skin of the apples in a higher concentration. Another brain-boosting benefit of apples is that they also contain the antioxidant, anthocyanin.
Spinach – Studies conducted on animals revealed that regular feeding of spinach helps to prevent and reverse memory loss. Spinach is rich in folic acid, which is known to play an important role in preventing Alzheimer’s disease and memory loss due to aging. You can fulfill your daily requirement of folic acid by eating half a cup of cooked spinach. More information on alzheimer's diet
Nuts – Nuts contain omega-3 fatty acids, omega-6 fatty acids, folate, vitamin B6, vitamin E and several antioxidants. Due to their high nutritional value, nuts help to increase brain power and memory. Nuts such as almonds, walnuts, hazelnuts, cashews and peanuts are all beneficial for the brain.
Onions – Fisetin, a flavonoid which is naturally present in some foods, is believed to be involved in preserving long-term memory. Onions contain fisetin along with quercetin and anthocyanin.
Grapes – All types of grapes also contain quercetin and anthocyanin. Even red wine has substantial amounts of these important phytochemicals, however excessive intake of red wine may diminish the positive effects. Hence it is advisable to limit consumption to just one glass a day.
Whole grain cereal – Beginning your day with a breakfast of whole grain cereal is one of the best things you can do to improve memory. Whole grain cereal is rich in folic acid which contributes to enhanced memory and improved brain functioning. Orange juice is also high in folic acid and hence is another good addition to your daily breakfast.
Dark leafy vegetables – Try to consume one cup of dark leafy vegetables daily. These are packed with nutrients and are greatly beneficial for brain activity. Avoid overcooking the vegetables as this may lead to loss of nutrients.
Green tea – Drinking a couple of cups of green tea every day helps to enhance brain function. It also helps to protect against brain disorders such as Parkinson’s. Green tea is loaded with antioxidants which improve the functioning of the immune system and boost blood circulation throughout the body. When the brain receives an adequate supply of oxygen through the blood, it is able to function efficiently.
Rosemary – The herb, rosemary, contains carnosic acid which may work as a neuro-protective agent and help in the preventing of Alzheimer’s disease and other problems of the brain. One study indicated that the aroma of rosemary helps to improve memory in office workers.
Pumpkin seeds – Eating a handful of pumpkin seeds every day helps to fulfill your daily recommended intake of zinc. Zinc plays a key role in improving memory and thinking.
Soy – Protein-rich foods like soy stimulate the neurotransmitters which are linked with memory. You can improve your verbal and non-verbal memory by adding soy to your daily diet.
Sage – A recent study showed that individuals who took sage were able to perform better in a word recall test. Health experts believe that sage may help to elevate the levels of brain chemicals which help in the transmission of signals.
