Many of modern people, especially those of us who live in big cities and lead a very busy and active life, encounter the problem of forgetfulness and inability to recall one or other type of important information when it is necessary. Memory impairment has been for many centuries associated with aging but nowadays this problem starts revealing itself even in those who are in their early 40s or 50s. A great deal of advanced tools to store huge amounts of information are at our disposal (like our iPhones, mobile phones, laptops, etc) making us too lazy to keep in mind phone numbers or birthday dates of even the closest friends of our. We rely in everything on internet and our communication technologies that brings us to impaired memory and becoming more and more forgetful.
A proper diet and regular supply of certain nutrients to our body is one of the most effective ways to prevent forgetfulness and memory problems, as well as stimulate our attention and boost our mental functions. Diet and nutrition experts recommend us all to learn more about the best foods to improve memory and incorporate those in our daily diet. Below, you can check out some nutrition tips from a group of Turkish experts at Acıbadem Maslak Hospital, who suggest using certain foods for memory and even special nutrition programs created to support our memory function and other mental abilities. So, let’s take a closer look.
- 2-3 tablespoons of blueberries a day. Forest berries are considered the best foods to improve memory because berries contain plenty of polyphenols to support our brain function. As much as 30 g of blueberries or cranberries (dry or fresh) a day is perfectly enough. You can buy frozen berries too, just be sure that you use sugar- and other sweetener-free fruits. Actually, many nutritionists say that eating five portions of fruits and veggies a day can support our overall health and brain function in the most effective way. Eat apples, raspberries, cherries, strawberries, or red plums as perfect natural antioxidant sources. In addition, consume apricots, oranges, grapes, pears, or tangerines as the richest sources of vital nutrients for our body.
- 2 servings of fish a week. Packed with healthy Omega 3 acids, fish is essential for good memory function and brain health. 2 portions of fish a week are considered enough to prevent forgetfulness and considerably decrease our chances to suffer from Alzheimer’s disease. Those who can not enjoy the benefits of fish should support their health with other sources of monosaturated fatty acids, and consulting your health care specialist on the issue of the recommended daily dose of Omega 3 fatty acid for your particular health condition is necessary.
- 3 walnuts a day. Walnuts are definitely among the most effective foods for memory and brain health. Consuming just 3 walnuts daily is one of the best investment in your future healthy aging.
- 3 portions of low fat red meat a week. Though being not among the healthiest and the safest foods to improve memory, red meat is one of the best and the most effective ways to provide our body with vitamin B group which play a role in our brain health. Using low-fat organic meat and healthy cooking methods (like grilling, baking, roasting, etc.) for healthy eating are recommended.
- 1 portion of low fat dairy products a day. Along with read meat, dairy products are known sources of vitamin B group, so low-fat yogurt, milk, cheese, or other dairy products are considered important foods for memory.
- 1 bowl of cereal every 2 days. Vitamin E and antioxidants are the most important elements for our brain health, and both of these nutrients are abundant on cereals making them very good foods to improve memory. Consuming brown rice, whole grains, rye, buckwheat, or oats is a very smart idea for those who really care about their memory and brain health.
Author Info: Hi! My name is Carla and I am a 5th year medical student at HYMS. I am interested in alternative medicine and I have done months researching the topic of herbal medicine. Besides, I like interviewing people and learning more about their experiences with one or another type of herbal treatments. I am willing to contribute to this site with my knowledge, and I would be happy to help you out to the best of my ability with any specific questions or problems related to alternative medicine.