It’s possible to maintain your memory! Diet plays an essential role in maintaining cognitive health!
For an excellent memory, we recommend foods rich in omega-3 fatty acids, antioxidants, B vitamins and flavonoids!
To help you out, here are 5 foods to eat every day to keep your memory in tip-top shape!
Sardines are rich in omega-3s
Sardines are good for your memory thanks to their high omega-3 fatty acid content!
Omega-3 fatty acids, particularly docosahexaenoic acid (DHA), are essential for healthy brain function and play a crucial role in cognitive health, including memory and concentration.
Around 100 grams of sardines generally provide between 1,000 and 1,500 milligrams of omega-3. Sardines are an excellent source of these essential fatty acids.
They are also rich in vitamin B12, which is important for a healthy nervous system and can help maintain a good memory.
Liver is rich in vitamin B12
Liver is extremely rich in vitamin B12, which plays a crucial role in nervous system health and cognitive function. In addition, the liver is a source of iron, essential for oxygenation of the brain.
On average, 100 grams of cooked beef liver provides around 60-70 micrograms of vitamin B12. This represents a considerable amount of vitamin B12, as the recommended daily requirement for adults is around 2.4 micrograms.
However, it is advisable to consume liver in moderation due to its high cholesterol content. You can eat liver once a week.
Olive oil, an elixir of life
Olive oil is good for overall health, including cognitive health!
Although not directly linked to memory, extra virgin olive oil is rich in monounsaturated fatty acids, particularly oleic acid.
Fatty acids contribute to brain health by promoting good blood circulation and reducing inflammation. You can consume 2 tablespoons a day!
A 2012 study revealed « that natural polyphenols in extra virgin olive oil may improve certain age-related dysfunctions by differentially affecting different brain areas. »
Bilberries are rich in flavonoids
Bilberries are rich in antioxidants, particularly flavonoids, which have been associated with positive effects on cognitive health.
One study explains that « blueberries contain polyphenolic compounds, mainly anthocyanins, which have antioxidant and anti-inflammatory effects. »
What’s more, « anthocyanins were associated with increased neuronal signaling in brain centers responsible for memory function, as well as improved glucose disposal, benefits that should attenuate neurodegeneration, » the study states.
In short, these benefits should help reduce neurodegeneration, thereby preserving cognitive health.
Green tea is rich in bioactive compounds
Green tea contains bioactive compounds such as catechins and polyphenols, which have neuroprotective effects and can improve cognitive function!
Indeed, in 2017, « Studies have presented evidence that green tea influences psychopathological symptoms (e.g., anxiety reduction), cognition (e.g., memory and attention benefits), and brain function (e.g., working memory activation observed in functional MRI). »
The catechins in green tea promote brain plasticity and strengthen neuronal connections, enhancing memory and cognition.