As you look for ways to improve your memory and to reduce your chances of brain problems as you age, consider the food you choose to include in your diet.
As people age, it is normal for their memory to be affected. While many are worried about severe memory problems such as those associated with Alzheimer’s disease, even those who don’t develop such life-changing conditions will experience mild memory loss as they get older.
The good news is that you can take steps to improve your memory and postpone or reduce memory loss.
One way is through making smart nutritional choices because your diet affects your brain health.
Here are three foods that improve your memory:
Foods that improve your memory: Fish
You might know that relying on fish for protein helps with your cardiovascular health, but it also helps your brain and can help to improve your memory
Fish is rich in omega 3 fatty acids, which help brains develop and function. Research shows that a diet rich in omega 3 fatty acids lowers your risk of dementia and overall mental decline.
Much of the gray matter in the brain is made of an omega 3 fatty acid called Docosahexaenoic acid, or DHA, so eating a diet rich in DHA protects the ability of brain cells to communicate with each other and can improve your memory.
Low levels of DHA have been linked to a greater risk of memory loss from Alzheimer’s disease and other conditions.
Fish also have iodine, which boosts mental clarity. Eat two to three servings of fish every week to improve your memory. Look for fatty fish such as salmon, tuna, trout, mackerel and sardines.
Foods that improve your memory: Blueberries
Like other berries, blueberries are rich in anthocyanin, an antioxidant flavonoid which helps reduce the breakdown of brain cells and maintains healthy brain function to help improve your memory.
Flavonoids protect brain cells from inflammation and oxidation.
Studies of rats showed that eating a diet rich in blueberries boosted learning ability as the animals got older, making them able to perform mental tasks as well as younger rats.
Researchers have also found that anthocyanin reversed mental problems in the animals.
Scientists have been exploring whether blueberries can help ease Alzheimer’s disease and dementia as well. Eat a cup of blueberries a day to improve your memory.
Foods that improve your memory: Spinach
Spinach is another food rich in antioxidants. It also contains folic acid, which has been shown to improve your memory in many studies by protecting nerves in the brain.
Spinach is one of the best sources of this important B vitamin. Scientists found that rats fed a spinach-rich diet for seven weeks did much better on learning and memory tests than rats without the spinach diet.
Folic acid also helps make red blood cells, which carry nutrients such as oxygen to your brain. It also helps protect the DNA in neurons and keeps neurotransmitters functioning properly.
One study found that eating plenty of spinach and other green leafy vegetables reduced cognitive decline by 40 percent.
Another found that eating a diet rich in folic acid helped patients process information more quickly and improve your memory. Eat at least a cup of spinach or other leafy vegetable a day.
Look for items rich in omega 3 fatty acids, antioxidant flavonoids and folic acid. You can add these to your diet by choosing fish as a frequent source of protein and enjoying blueberries and spinach.
Although memory decline is a common component of aging, there are several things you can do to ease or reduce the process and improve your memory.
You do not simply have to sit back and hope for the best.
Picking foods based on their memory-boosting abilities is an important way to help keep your brain healthy as you get older.
Drew C. works as a blog writer at a car insurance website that compares quotes. You can compare car insurance and find which car insurance company is the best fit for you and your family.
When he isn’t working, Drew enjoys coaching his son’s soccer team, biking, and spending time with his family.