The 10 unforgettable items for memory enhancement
1. Blueberries, strawberries
Blueberries and its corresponding byproducts have already been a popular supplement for many. Scientists discovered its antioxidant properties in delaying the aging process, rejuvenating brain cells and and reducing memory loss.
Dr. James Joseph of the Human Nutrition Research Center On Aging in Tufts University once did an animal experience and found that when rats were fed with blueberry, spinach, or strawberry dietary supplements, their ability in neuronal signal transduction, cognitive, and motor behavioral activtities had a higher score.
Its not always easy to find fresh blueberries everywhere, so besides drinking blueberry juice and eating blueberry jam, yogurt and other related supplements, Dr. Shih-Yi Huang of the School of Nutrition and Health Sciences in the Taipei Medical University suggests that we can consume dark coloured fruits such as grapes, cherries, strawberries and other berries to get the similar antioxidant effect.
2. Deep sea fish
Scientists have already confirmed that eating more fish makes you a smarter kid.
Most of us health conscious people have already known that fish fats (or fish oil) contains the omega-3 fatty acids have been scientifically proven to not only strenghthen our heart, prevent stroke, but also increase memory and make us “smarter”.
More than half of our brain is made up of non-saturated fats (including omega-3 fatty acids). In particular, the DHA in omega-3 is a critical component of our nerve cell membrane. We need enough DHA to delivery nutrition and sustain the normal operations of brain cells, and to remove waste from our head. Therefore, fish not only can enhance memory and learning ability, it also aids in the prevention of memory loss.
A study at the Harvard University suggests that people with high blood DHA concentration has reduced risk of having Alzheimer’s disease.
Experts recommend eating fish 2 to 3 times a week. Particularly fish that are rich in DHA: salmon, tuna, sardine, mackerel, etc…
3. Whole wheat bread
Whole grains have been strongly recommended by nutritionists, rich in vitamin E and B1, folic acid, nicotinic acid, etc… These are all required nutrients for the operation of our brain.
In addition, a study at the Harvard University noted that by eating 2 to 3 pieces of whole wheat bread, and replacing white bread and white rice with cereal, we can reduce artery occlusion and lower the risk of having stroke by 30 to 40%.
4. Spinach
The “king of vegetables” spinach, is known to keep you staying young.
Researchers at the University of South Florida fed rats with spinach supplements and found their learning abilities and reactions have increased as a result. Dr. Bickford, the lead of this study, says that spinach are rich in vitamins and full of antioxidant substances protecting the brain from free radicals. It has long been suspected by medical professionals that the damage of free radicals in the brain may increase the risk of having Alzhemier’s disease.
5. Nuts
Even with the high fat cotent in nuts, it still makes a good supplement for both the heart and the brain. It contains not only monounsaturated fats, functiong to lower cholesterol, but also rich in vitamin E, selenium, and other antioxidants used to protect brain cells from free radical damage.
A study by the Department of Agriculture found that nuts also contain the mineral boron (found in fruits and green vegetables), that affects the current of brain activities making us respond faster.
But still, nuts are high in calorie, so it’s best not to eat too much; we can eat a small amount of peanuts, walnuts or almonds to replace other source of fats.
6. Eggs
Egg yolk contains lecithin, the primary source of acetylcholine synthesis that is responsible for memory neurotransmittion. Egg also contains nutrients for the brain including vitamin A, E, B6, B12, folic acid and zinc. Researchers pointed out that long-term deprevation of folic acid and vitamin B12 can incur memory loss and even increase the risk of Alzheimer’s disease.
The Journal of the American Medical Association once reported that an egg a day does not cause high lipids levels. An animal study in the Kansas State University also found that the lecithin in eggs can control the amount of cholesterol in the blood system.
7. Oats
Oats contain a soluble fiber substance called β-polydextrose, blocking the production and absorption of cholesterol and reduce the risk of Alzheimer’s disease.
By eating 3 grams of oats everyday, we can lower 5 to 6 units of cholesterol levels and reduce the risk of heart disease by around 12%.
8. Pumpkin and pumpkin seeds
Pumpkin is an excellent source of β-carotene. β-carotene such as green vegetables, carrots, pepper, potatoes, papya, manga, etc…, helps our brain perform critical thinking.
Pumpkin seeds are a source of zinc. Without it, we can easily have memory loss and concentration problems. Studies suggest that the average person lack a certain small amount zinc, and have minor memory depreciation.
9. Tofu
Soybeans contain a phytoestrogen called isoflavone that is considered to promote memory and prevent dementia.
There was a study that separated students into two groups. One group was continously fed with soy drink, soy pudding and other soy products for 10 weeks. Results found that the scores and response times of their memory tests were better than the other group of students who didn’t eat a large amount of soy products.
10. Grapefruits
Guava, citrus fruits (oranges, grapefruits, etc…), strawberries, tomatoes, kiwi, broccoli are all rich in vitamin C. Vitamin C is needed in the synthesis of acetylcholine, the neurotransmitters in charge of memory functions. By eating at least 5 types of fruits and vegetables can ensure our body would not lack these vital nutrients.
