According to doctors at the Mayo Clinic (a medical and research center in the United States), the most beneficial foods for memory include fruits, vegetables, whole grains, legumes, seafood, olive oil, herbs and spices. reports MedicalXpress publication.
Experts say blueberries, grapes, and watermelon are rich in antioxidants, substances that can protect the brain from oxidative damage and prevent premature aging and dementia. Blueberries, in particular, are rich in anthocyanins and other flavonoids that can improve brain function, and watermelon is high in lycopene, a powerful natural substance that protects cells and strengthens the immune system.
Doctors added that avocados, olive oil, fish, and seafood are high in monounsaturated fats, which improve memory function and help increase levels of “good” (non-plaque-forming) cholesterol in the blood. These foods are also rich in omega-3 fatty acids and vitamin B12, which lower blood triglyceride levels, improve vascular health, and help reduce blood pressure and blood clotting. These nutrients also prevent memory loss.
Cocoa seeds, rosemary, and mint are particularly rich sources of flavonoid antioxidants, which are important in protecting blood vessels from damage by LDL cholesterol, protecting the lining of arteries, and preventing blood clots from forming. Cocoa also contains arginine, a compound that dilates blood vessels and promotes better blood flow (including to the brain).
Experts at the Mayo Clinic noted that sesame seeds are a source of the amino acid tyrosine, which is used to produce dopamine, a neurotransmitter responsible for maintaining brain tone and memory acuity.
Don’t forget to include legumes and whole grains. Cereals, couscous, chickpeas, oatmeal, sweet potatoes, and black beans are examples of complex carbohydrates. Since brain cells run on glucose from carbohydrates and don’t store it in excess, they need a constant supply. Complex carbohydrates take longer to metabolize (process), so they can provide energy to the brain for a long time. They are also rich in folic acid, a B vitamin that helps improve memory.
Previously found a factor that accelerates age-related decline in memory and thinking by 85%.