10 Foods that help improve memory
3 mins to read
Everything you ingest must go through your digestive system before moving to other body parts.
Therefore, brain health is largely related to maintaining your digestive health as an integral part of your overall health.
This important system which includes many components such as your large and small intestine harnesses all the micro-and macronutrients your body’s cells need to function properly.
1) Ultimate Restore — The Best Brain Supplement On the Market
Our Ultimate Restore is a probiotic food supplement for digestive and immune health that encourages the healthy balance of the gut for superior gastrointestinal.
It features L. Plantarum a major representative of the Lactobacillus flora in the GI tract of healthy individuals. The healthy bacteria used by Imperium Ultimate Restore demonstrates an antibiotic resistance profile analyzed by Minimal Inhibitory Concentration testing.
Why are such probiotic supplements important for overall brain health?
Probiotics are known as the “good” bacteria. They are live organisms that line your digestive tract. The more beneficial bacteria you have in the gut, the more bacteria (the probiotics) can counteract the harmful or toxin-producing bacteria that also grow in the GI tract. This then helps to restore the intestinal flora balance, which ensures that the more harmful bacteria do not become the dominant type in your gut.
If left unregulated, harmful bacteria in the gut can cause imbalances including impaired gut function, inefficient digestion, diarrhoea, constipation, and flatulence, as well as more severe GI disorders.
Probiotics can help your immune system regulate itself. Approximately 60% of cells related to the immune system are housed in the small intestine.
Metchnikoff believed that a longer life span can be the direct result of probiotics and their ability to eliminate that toxin-producing bacteria. Today, the role that probiotics play in immunity has been widely accepted, as they work to stabilize our immune systems.
Imperium Ultimate Restore also contains patented Lactobacillus paracasi and Lactobacillus plantarum, the strains best documented to survive transit through the harsh, acidic environment of the stomach to colonize the intestines. The product has been verified to supply 50 billion Colony Forming Units (CFU) of the viable bacteria-a level shown to be effective in clinical studies.
Unlike other products that utilize live bacteria, Imperium Ultimate Restore is room-temperature stable and is not activated until they reach your small intestine. The time-delay capsules are also formulated to be gentle on the stomach.
Once your gut is healthy, you can begin to consume foods that can help improve cognition.
Other foodstuffs that assist with memory:
Coffee is known for its caffeine but did you know that coffee is also high in antioxidants that are crucial in supporting brain health.
Caffeine has been found to have positive effects on brain function and this includes:
a) Increased alertness
It helps your brain stay alert by blocking adenosine which is a chemical messenger that makes you feel sleepy
b) Improves mood
It helps boost your ‘feel good’ neurotransmitters such as dopamine.
c) Improves concentration
Research suggests that caffeine helps improve short-term attention and alertness in people.
Drinking coffee has also been shown to reduce the risk of neurodegenerative diseases such as Parkinson’s and Alzheimer’s.
The colour of blueberries is responsible for delivering anthocyanins with anti-inflammatory and antioxidant effects.
It helps support brain health by fighting oxidative stress and also helps improve the communication between the brain cells.
Children can also benefit from eating blueberries as they help improve memory function and certain cognitive processes.
Curcumin, the active ingredient in turmeric has been found to help cross the blood-brain barrier to benefit the brain cells directly.
It is antioxidant and anti-inflammatory with brain-boosting capabilities. Research suggests that curcumin may help improve memory function in Alzheimer’s.
Other benefits include:
a) Ability to ease depression
Curcumin boosts serotonin and dopamine and can help improve symptoms of depression and anxiety when used alongside other treatments.
b) Helps new brain cells grow
Curcumin boosts brain-derived neurotrophic factor, a type of growth hormone that helps brain cells grow.
Broccoli is packed with powerful plant compounds called glucosinolates and is important for regulatory functions in inflammation, stress response, phase I metabolism, and antioxidant activities, as well as direct antimicrobial properties.
It is also packed with Vitamin K and a fat-soluble vitamin that is crucial in the formation of sphingolipids, a densely packed type of fat found in the brain cells.
6) Pumpkin seeds
Pumpkin seeds contain a powerful antioxidant to protect the brain from free-radical damage. It is also an excellent source of magnesium, iron, zinc, and copper, and these vitamins are very important to support brain health.
You can just add a sprinkle of these seeds to your daily cereal to get all the nutritious benefits.
7) Dark Chocolate
Cocoa powder and dark chocolate are packed with brain-boosting nutrients such as flavonoids, caffeine, and antioxidants.
The flavonoids in chocolate gather in the areas of the brain that deal with learning and memory. Researchers believe that these compounds may enhance memory and also help slow down brain ageing.
However, effects can only be seen with 70% and above dark chocolate rather than the milk chocolate versions.
Eating nuts can improve heart health and having a healthy heart is linked to having a healthy brain.
Several nutrients in nuts, such as healthy fats, antioxidants, and vitamin E, may explain their beneficial effects on brain health as they can help protect cells against free-radical damage to help slow cognitive decline.
Walnuts have an extra edge over regular nuts as they also contain omega-3 fatty acids which are important for brain function.
Eggs contain vitamins like B6 and B12, folate, and choline that can improve brain function.
To start, they may help slow the progression of mental decline in older adults by lowering levels of homocysteine, an amino acid that could be linked to dementia and Alzheimer’s disease.
People with depression have also been found to have low levels of folate and B12 which can be found in eggs.
Folate deficiency is common in older people with dementia, and studies show that folic acid supplements can help minimize age-related mental decline.
10) Green Tea
Similar to coffee, the caffeine in green tea boosts brain function as well.
Caffeine consumption has been proven to improve alertness, performance, memory, and focus.
However, green tea does come with other added benefits and one of them is L-theanine.
L-theanine is an amino acid that can cross the blood-brain barrier and increase the activity of the neurotransmitter GABA, which helps reduce anxiety and makes you feel more relaxed.
It also increases the frequency of alpha waves in the brain, which helps you relax without making you feel tired and it can also counteract the stimulating effects of caffeine.
Green tea is also rich in polyphenols and antioxidants that could protect the brain from mental decline, improve memory and also help reduce the risk of Alzheimer’s and Parkinson’s.
If you are unable to consume enough of these foods, you can choose to consume brain supplements in Singapore.