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 memory. Quickly discover the best foods, vitamins and plants to incorporate into your daily life to sustainably boost your memory!
Which vitamins should you choose to boost memory?
In order to choose good foods for memory, a little science is required. You will need to favor sources of vitamins B, E and C. In fact, the latter are known to increase cognitive abilities tenfold. Enough to stimulate your memory effectively!
- THE B group vitamins are necessary for nerve transmission and memory.
- There Vitamin E also benefits memory. Thus, this powerful antioxidant protects the body from cell aging.
- There vitamin C is also antioxidant. It fights against oxidative stress and prevents cell oxidation. In addition to this, it boosts the natural production of collagen for luminous, plump and lastingly youthful skin.
These three vitamins are therefore essential to our diet to stay young in the head and in the body!
What foods for memory?
Proteins good for memory
There are many memory foods that are delicious and easy to cook, for meals healthy daily. The ideal is to combine them in a gourmet meal to get the most out of the benefits of these foods that are good for memory. The proteins to favor to increase your cognitive abilities tenfold are 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 and omega 3 . For their part, the seafood also promote better memory. All this thanks to their content of DHA , an omega 3 found in abundance in seafood. Consume without moderation! Finally, the eggs are rich in vitamin B with their content choline . This molecule is essential for 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 on his plate. Spinach, broccoli, chard, and salads are rich in vitamin B9 . This vitamin is responsible for ensuring the proper synthesis of neurotransmitters responsible for the feeling of happiness! THE legumes like lentils and chickpeas are also delicious sources of nutrients to boost memory. These carbohydrates low glycemic index allow the release of glucose gradually into the blood. This way, the brain stays focused all day long!
Dried fruits, oilseeds and vegetable oils
Among these dried fruits and oilseeds good for memory, we find for example dates , almonds , and nuts . These foods contain vitamin E , which prevents memory loss. It is therefore particularly important in the elderly. Also consider cooking with sunflower oils , hazelnut , rapeseed , wheat germ or even lawyer which are rich in vitamin E.
Treats naturally rich in B vitamins
Among our guilty pleasures, chocolate ! He preferably chooses black 99% to benefit as much as possible from its nutritional properties. A real gem to boost your brain! There banana is also rich in vitamin B but also a natural source of potassium And magnesium . Its essential nutrients fight against depression and promote memory .
Also incorporate berries in your desserts! Goji, red fruits, pomegranate ... They are rich in antioxidants and anti free radicals. Thus, they allow better memorization.
Plants and spices for memory
Certain plants are also full of beneficial properties for memory. Among these, we find, for example, the turmeric . It is a powerful antioxidant and anti-inflammatory . It protects the brain from cell oxidation and regenerates it. Turmeric deliciously flavors your exotic dishes and drinks like golden milk! For its part, ginseng is a stimulant recognized by ayurveda . The root of ginseng promotes lasting mental concentration.
THE ginkgo biloba is a plant adaptogen from the same family as ginseng. It helps the proper functioning of the brain by promoting blood circulation 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 while being in a state of alert, while significantly reducing stress. Ashwagandha is known to be the most powerful natural anti-stress . These plants beneficial for memory are consumed in the form of food supplements , a very effective and ultra practical format to easily boost your memory on a daily basis!
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