17 Types of Food to Enhance Memory

sinaumedia Literacy – The brain is the most important part of the body. Not only does it function to remember things, but the brain has a very close relationship with all vital organs in the body. Responsible for the heart rate, releasing good hormones, regulating blood pressure are just a few of the many functions of the brain in the body. Did you know Sinaumed’s? The brain is one of the organs of the body that uses at least 20% of calories in the body. Not without reason, these calories are reused as ‘fuel’ in order to maintain your concentration throughout the day. Not only that, the brain also really needs other nutritional intake such as omega-3 fatty acids, vitamins, antioxidants and minerals. Here are 17 Types of Memory Enhancing Foods

17 Types of Food to Enhance Memory

 

All of these nutritional intakes will of course have a positive impact on the body as well. For example, such as providing a lot of energy and preventing various kinds of brain diseases. For this reason, it is important to consume the following foods to nourish the brain. In order to always be healthy and maintain the working power of your memory. Here are some nutrient-rich foods also known as “Brain Foods” which are believed to improve concentration and memory and stimulate the growth of your brain cells, Sinaumed’s. What are they? Check these out!

 

BERRY FRUIT

Berries contain polyphenols, antioxidant molecules known to be beneficial for the brain. Some of its benefits include improving communication between brain cells, reducing inflammation in the body, increasing brain plasticity, namely the ability of brain cells to form new connections, and increasing learning and memory, reducing the risk or delaying age-related neurodegenerative diseases, and prevent cognitive decline. The content of flavonoids and anthocyanins in berries such as strawberries, blackberries, raspberries, blueberries, can be an option. The high antioxidants in berries, especially vitamin C, play a major role in preventing cancer.

 

CHOCOLATE

The antioxidants and flavonoids in dark chocolate are known as anti-inflammatory agents, but they also improve memory. According to research published in the FASEB Journal, consuming dark chocolate with at least 70% cocoa content will increase the gamma frequency in the brain. This is useful for improving memory after consuming it and lasts for two hours of Sinaumed’s.

 

NUTS

Nuts are a special food because they offer a lot of energy that comes from complex carbohydrates and protein. In addition, nuts are also a source of fiber, minerals and vitamins. Nuts are said to be good for the brain because these foods can provide longer energy and help your thinking ability. Based on research results, pinto beans and kidney beans contain more Omega-3 fatty acids than other types of nuts. Peanuts and peanut butter are also known to be rich in vitamin E, as well as antioxidants that play a role in protecting nerve cell membranes. Together with vitamin E, it will help nerve and brain cells to use glucose as your daily energy requirement. Sinaumed’s.

 

EGG

Eggs help delay brain shrinkage, have many vitamins that play an important role for brain health namely B6, B12, folate and choline. A study found that high choline intake can be beneficial for memory and better mental health. You can get this intake by eating egg yolks which have 112 mg of choline. For pregnant women it is highly recommended to consume eggs because choline can help the development of the baby’s brain. Meanwhile, vitamins B, B6, B12 and folic acid are known to reduce blood levels of a compound called homocysteine. Elevated homocysteine ​​levels have been linked to stroke risk, cognitive impairment and Alzheimer’s.

 

PURE WHEAT

The brain requires a stable or constant supply of glucose from the body. Whole wheat has a role to support that need. The fiber contained in it can help regulate the release of glucose in the body. These foods also contain B vitamins which are useful in maintaining the health of the nervous system. For those of you who find it very difficult to remember things, it’s a good idea to regularly consume pure oats, Sinaumed’s. Foods that are included among whole grains are brown rice or pasta, whole grain bread or crackers, cereals, whole wheat tortillas.

 

VEGETABLES

It turns out that regularly consuming green vegetables, such as spinach and kale, can improve memory abilities, you know, because green vegetables are rich in antioxidants and folic acid. A study also shows that foods rich in folic acid can improve memory abilities, by reducing inflammation in the brain and increasing blood flow to the brain. Carrots, spinach, pumpkin, sweet potatoes, and tomatoes can be your choices for Sinaumed’s. Or colorful vegetables like purple cabbage which actually has the benefit of increasing memory. The content of vitamin C and very high levels of anthocyanins are important nutrients for the brain. Vitamin C itself will help stimulate the production of white blood cells so that they can maintain the immune system. If our immunity is good, then the circulatory system, nerves and parts connected to the brain also work properly too. Not only that, anthocyanin substances are very good for protecting the memory system and the workings of the brain. This substance can prevent memory impairment caused by plaque buildup in the blood vessels of the brain.

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MILK AND YOGURT

Foods that contain milk have a fairly high content of B vitamins and protein. Milk and yogurt can also help fill your stomach because they contain carbohydrates and protein as well as being a source of energy for the brain. By consuming it regularly you will feel its benefits where you will easily remember various things. Foods that contain milk have a fairly high content of B vitamins and protein. These two types of essential nutrients can help the growth of brain tissue, enzymes, and neurotransmitters. Consume regularly to improve your memory eufriends.

 

 

AVOCADO

Avocados are known to have many benefits for beauty. Various masks made from this fruit can overcome various problems on your facial skin, you know. Containing vitamin K and folate, avocado helps prevent blood clots in the brain which of course keeps us from stroke. The content also improves cognitive function, especially memory and concentration. Not only that, avocados contain high levels of vitamin C and vitamin E. Vitamin C itself is useful for maintaining the working system of vitamin E which can reduce cholesterol in the body. Excess cholesterol can cause memory impairment because it inhibits adequate blood flow to brain cells.

 

ORANGE

Oranges Known as a source of vitamin C, oranges can prevent symptoms of decreased mental function. Vitamin C contains antioxidants which are very strong in blocking free radicals that cause damage to brain cells from entering the body. According to a study, consuming citrus fruits regularly will protect you from mental decline due to age.

 

BROCCOLI

Broccoli, with vitamin K in it as an antioxidant and anti-inflammatory that can help protect the brain from damage. Research says parents need high vitamin K to improve memory better. In addition, broccoli contains iron which encourages the formation of red blood cells so that blood flow from the heart to all organs can run properly. Iron also keeps the brain from getting an adequate supply of blood and oxygen so that memory works properly.

 

OAT

Oatmeal is an important source of nutrition for the brain. Oats can provide energy for the brain which is needed to start the day. Oatmeal made from oats is considered one of the healthiest foods. Oats contain more than 50 nutrients that the body needs, including carbohydrates, fiber, fat, protein, vitamins B1, B2, B3, B5, B9, calcium, magnesium, folate, phosphorus, manganese, potassium and iron. Vitamins and minerals are important for growth and development as well as for maintaining healthy bones, body tissues, metabolism, the immune system, and various other processes that occur in your body. Sinaumed’s.

BEEF

Make sure to choose beef that does not contain a lot of fat. The reason is, it contains a food source that is rich in the essential minerals of iron and zinc. That mineral, which is suspected to make the concentration of the brain function properly. Iron is essential in the production of neurotransmitters such as dopamine and serotonin. While on zinc, it can help maintain the health of brain cells. You can also find similar benefits for vegetarians in beans and soybeans, you know, Sinaumed’s.

 

TEA AND COFFEE

A study published in The Journal of Nutrition stated that the caffeine in a cup of coffee can improve concentration. It is proven that the content of caffeine and antioxidants in coffee can have a positive impact on the brain. Caffeine can increase brain alertness effectively. This compound will later block the adenosine or chemicals associated with drowsiness. In addition, caffeine will also increase serotonin or a neurotransmitter that is good for the brain. Besides coffee, tea can also be an option. Consume 1 to 4 cups of green tea throughout the day which turns out to be able to increase alertness, focus and mental performance. This is because of the caffeine and I’theanine content contained in it. L’theanine is able to treat anxiety, high blood pressure, prevent Alzheimer’s and even treat cancer, besides that l’theanine will stimulate alpha brain activity. While caffeine is able to provide energy, stimulate the performance of the mind and body. It takes 30 minutes for I’theanine and caffeine to reach the brain but only reach maximum levels up to five hours after consumption. The combination of I’theanine and caffeine in low doses can interact to produce a better ability to focus with increased speed and accuracy in Sinaumed’s.

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WATER

Water is very important for the brain. when you’re dehydrated or don’t drink enough, it can actually damage your memory. Therefore, never forget to drink water, so that the brain remains protected and avoids damage to short-term memory and long-term memory in the brain. At least humans must drink eight glasses of water every day to meet daily fluid needs so that the body stays hydrated. Men must drink at least 2 liters of water, while women need as much as 1.6 liters to meet their daily fluid needs.

 

FATTY FISH

It turns out that often consuming fatty fish such as sardines and trot can improve memory ability, you know, why is that? Because this fish is a source of omega-3 fatty acids, which are commonly used by the brain to build brain and nerve cells, which in turn can improve memory abilities. In addition, omega-3 fatty acids can also slow down mental decline caused by age, and help prevent diseases related to memory loss such as Alzheimer’s. Recent studies have also shown that people who get more omega-3 fatty acids are known to have sharper minds and achieve better results on ability tests. According to experts, although tuna also contains omega-3 fatty acids, it does not contain as much as salmon.

 

 

COCONUT OIL

Coconut oil is one of the best food ingredients for our body. The content of fatty acids in it serves as a source of energy that can improve memory and brain performance. In addition, coconut oil is useful as a natural anti-inflammatory which suppresses the cells responsible for inflammation. This can help memory loss problems when old and destroy bad bacteria in the gut. For its use, you can mix it with various foods such as yogurt. Or replace the oil for frying with coconut oil.

 

PUMPKIN SEEDS AND SUNFLOWER SEEDS

Who would have thought pumpkin seeds could be beneficial for the brain? Pumpkin seeds contain powerful antioxidants that protect the body and brain from free radical damage. In addition, pumpkin seeds contain zinc which is important for nerve signaling. While the magnesium in it is good for learning and memory. Low levels of magnesium and zinc in the body can cause neurological diseases such as depression and even Alzheimer’s. Apart from pumpkin seeds, there are also sunflower seeds which have many benefits for the brain as a food that can make the brain work more calmly and reduce brain pressure. This will make the brain capture greater memory. Emotional balance can also help the brain work more optimally. In addition, sunflower seeds contain betaine which can prevent high blood pressure and protect the heart.

In addition to memory, concentration is also very important. Of course you don’t want to miss the memory of an important lesson because of a lack of concentration, do you? Here are some simple ways you can improve your concentration in Sinaumed’s:

  • Pay close attention to any information and things you are doing. You can’t concentrate on doing something, if you don’t pay attention and listen to what is assigned to you in Sinaumed’s.
  • Prioritize tasks or things that become a priority, and do one job at a time. This can help concentration so that it is not disturbed or moved around.
  • Make a note of what important things you have to do. This note can be your daily reminder.
  • Turn off your cellphone so it doesn’t interfere with your concentration while studying. Rest your mind for a while after some time to improve your concentration again

 

EDUTORE

sinaumedia developed an educational platform called Edutore. On this platform, you can access many question practice books like those in sinaumedia by subscribing. Edutore has a slogan “Everyone Can Be Smart” and that is also what Edutore aspires to be. So that Edutore can participate in educating Indonesian children. On the Edutore Youtube Channel, various topics are discussed, ranging from unique general knowledge such as “Why are the brake lights red”, learning English with Captain J, to studying with Edutore which contains discussions of questions such as synonyms, antonyms and other CPNS questions. Check the YouTube account directly, click here.

 

Brain nutrition is best obtained from healthy foods. If the need for these nutrients is sufficient and there is no deficiency, then your memory will also be maintained. Apart from consuming the healthy foods above and other varied foods, you are also advised to adopt a healthy lifestyle including getting enough sleep, staying hydrated, and exercising regularly. Hopefully this information is useful! 17 Types of Food to Enhance Memory

Source: from various sources