The brain is a muscle that needs a constant source of energy to work well. For this, a healthy diet is necessary for the proper functioning of the memory. Discover the best foods, vitamins and plants to incorporate into your daily routine to give your memory a lasting boost!
Which vitamins are best for boosting memory?
In order to choose good foods for the memory, a little science is needed. You should favour sources of vitamins B, E and C. Indeed, these are known to increase cognitive capacity tenfold. So you can stimulate your memory effectively!
- The group B vitamins are necessary for nerve transmission and memory.
- The vitamin E also benefits the memory. Thus, this powerful antioxidant protects the body from cell aging.
- The vitamin C is also antioxidant. It fights against oxidative stress and prevents cell oxidation. In addition, it boosts the natural production of collagen for a luminous, pulpy and durably young skin.
These three vitamins are therefore essential in our diet to stay young in mind and body!
Which foods are good for the memory?
Protein is good for your memory
There are many delicious memory foods that are easy to cook for healthy daily meals. The ideal is to combine them in a gourmet meal to get the best benefits of these foods good for the memory. The proteins to be favored to increase one's cognitive abilities tenfold are the fatty fish. Salmon, tuna, mackerel, trout, sardines... An interesting variety of healthy foods to eat as you wish. They are excellent sources of good fat andomega 3. For their part, the seafood also promotes a better memory. All this is thanks to their content in DHA, an omega 3 found in abundance in seafood. To consume without moderation! Finally, the eggs are rich in vitamin B with their content in choline. This molecule is essential to the formation of the infant's brain during pregnancy!
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Green vegetables and legumes
To accompany these fish and seafood, we integrate green vegetables to his plate. Spinach, broccoli, Swiss chard, and salads are rich in vitamin B9. This vitamin is in charge of ensuring the good synthesis of neurotransmitters at the origin of the feeling of happiness! The legumes such as lentils and chickpeas are also delicious sources of nutrients to stimulate the memory. These carbohydrates with low glycemic index allow the release of glucose gradually into the bloodstream. This way, the brain stays focused all day long!
Dried fruits, seeds and vegetable oils
Examples of dried fruits and oilseeds that are good for memory include dates, almonds, and walnuts. These foods contain vitamin E, which prevents memory loss. It is therefore especially important for older people. Also consider cooking with sunflower oil, hazelnut oil, rapeseed oil, wheat germ oil or avocado oil which are rich in vitamin E.
Sweets naturally rich in B vitamins
Among our guilty pleasures, the chocolate ! Preferably dark at 99% to get the most out of its nutritional properties. A real nugget to boost your brain! The banana is also rich in vitamin B but also a natural source of potassium and magnesium. Its essential nutrients fight against depression and promotememory .
Also incorporate berries in your desserts! Goji, red fruits, pomegranate... They are rich in antioxidants and anti free radicals. Thus, they allow a better memorization.
Plants and spices for the memory
Some plants are also full of beneficial properties for the memory. Among these, we find for example the curcuma. It is a powerful antioxidant and anti-inflammatory. It protects the brain from cell oxidation and regenerates it. Turmeric flavors deliciously your exotic dishes and drinks as the golden milk! On its side, ginseng is a stimulant recognized by Ayurveda. The root of the ginseng favors a durable mental concentration.
The ginkgo biloba is a plant adaptogen of the same family as the ginseng. It helps the brain function properly by promoting blood flow to the brain. We also find the bacopa and ashwagandha, which are also adaptogenic roots. These medicinal plants allow the brain to stay focused longer by being alert, while significantly reducing stress. Ashwagandha is known to be the most powerfulnatural anti-stress . These beneficial plants for the memory are consumed in the form of food supplements, a very effective and ultra practical format to boost its memory easily in everyday life!
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