We cannot push forgetfulness or memory slip to the territory of aging related problems; we often lose the link in the middle of a sentence or forget the reason for entering a room or opening a cupboard.
Children and young adults often face problem in concentrating on their studies that hinder their academic performance, and many of us are not able to recall what we had for breakfast today.
Lack of memory and concentration may be caused by various reasons- stressed lifestyle, lack of sleep, depression, emotional trauma or anxiety.
Memory and attentiveness depend on a healthy mind and proper functioning of the brain and both diet and exercise plays an important role in preserving and improving it.
Low improvement in memory and concentration is not feasible as days will move on very quickly. one of the best sources of nutrients for memory and brain function are dry fruits. Walnut is one among the dry fruits that help for memory power enhancement which leads to lateral thinking.
Best 7 Memory Enhancing Nutrients And Their Natural Food Sources:
Diet plays a very significant role in maintaining and improving overall health, and it is no different for mental health as well. Foods rich in essential fatty acids such as Omega 3 and vitamins are important for proper functions of the brain that helps the improvement in memory and concentration, recapitulation, and analysis.
Omega 3:
More and more studies show that omega 3 fatty acids from fish oil or omega 3, 6 and 9 in flaxseeds improve memory and brain functions. The DHA (Docosahexaenoic acid) present in omega 3 helps in proper functioning of the brain.
A diet rich in DHA helps in improving learning ability, recapitulation ability, improving memory and concentration along with attentiveness. It works in lowering the risk of Dementia and Alzheimer’s disease adults.
It helps in improving overall cognitive functions. DHA is one of the most unsaturated fatty acids that increase the fluidity of the cell membranes which improves the transfer of brain signals through neurons.
Although sea fishes such as wild salmon, arctic char, sardines and black cod are a rich source of omega 3, it is best to take omega 3 from fish oil supplements or fish oil capsules such as INLIFE’s Fish Oil Capsules that helps in improving memory and reduces joint pains, improves immunity, lowers cholesterol levels in blood and improves male fertility.
Each capsule contains natural oil extracted from sardine fish that is rich in Omega 3 (EPA – 180 mg & DHA – 120 mg).
Folic Acid:
Folic Acid, a water soluble Vitamin from the Vitamin B family has been shown to improve cognitive function and reduce the risk of Alzheimer’s in aged persons.
Folic acid works by improving the plasma concentration of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) that improve neurotransmission and connectivity.
In addition, it also protects the brain cells or neurons against oxidative stress. In addition, folic acid in combination with iron works as an effective nutrient during pregnancy.
Some of the easily available food sources of folic acid include leafy green vegetables like spinach, mustard greens, romaine lettuce, broccoli, asparagus, citrus fruits such as oranges, grapefruit, strawberries, beans, lentils, almonds, carrots, etc.
Foods Rich In Antioxidants:
Free radicals are produced during the normal metabolic functions of the human body, and it is an unavoidable process, these free radicals, however, cause damage to nerve cells that start producing mutated amyloid proteins that lead to reduced brain functioning, loss of memory and even Alzheimer’s. A complex combination of antioxidants can work effectively in defending the cell damage caused by free radicals by reducing oxidative stress.
Foods rich in vitamins C and E work as effective natural antioxidants that help improve memory and concentration. Peppers, amla, guava, dark green leafy vegetables, and oranges are a rich source of vitamin C.
Tofu, spinach, almonds, sunflower seeds, avocados, shell fish, broccoli, and pumpkin are a great source of vitamin E.
Vitamin B6 And B12 Help In Improving Memory And Concentration:
Health benefits of Vitamin B6 are innumerable, and it plays an important role in improving the functions of the neurotransmitters of the brain. It helps in improving memory retention; brain functions and brain’s ability to process pieces of information.
Vitamin B12 or cobalamin helps in healthy functioning of the nerve cells, and its deficiency can lead to neurodegenerative diseases like Alzheimer’s and memory loss. It improves mental sharpness and mood.
Vitamin B12 helps in improving the myelin sheath that covers the nerve cells. The myelin sheath helps in proper functioning of the nerve cells and transfer of nerve impulses. It also helps in relieving anxiety, depression, weakness, distraction, nerve damage, etc.
Some of the easily available food sources of vitamin B6 are chicken, turkey, tuna, pork, beef, spinach, avocados, dried fruits, sunflower seeds, pistachios, etc.
Sources of vitamin B12 include organ meat like liver, mackerel, soy products, red meat, dairy products like cheese, yogurt, milk, eggs, crabs, clams, etc.
Coenzyme Q10:
Coenzyme Q10 also known as CoQ10 (ubiquinone) is an antioxidant that helps in the process of energy production by the cell, and a deficiency of this enzyme can lead to neurodegenerative diseases like Alzheimer’s, Parkinson’s and Cancer and certain genetic disorders.
Being an antioxidant, it reduces the cell damage caused by free radicals and eliminates certain toxic compounds from the nervous system. It also improves mitochondrial activities that boost cognitive functioning, memory and concentration.
Coenzyme Q10 can be found in various types of nuts like walnuts, pistachios, soybean along with chicken, eggs, pork and beef liver, fishes like sardine, mackerel, tuna, herring, vegetables such as peas, cauliflower, broccoli, sweet potato, spinach, carrots and garlic but the best way to derive maximum benefits from Coenzyme Q10 is to consume them in the form of supplements or tablets, and this is now possible with INLIFE’s Coenzyme Q10 tablets.
Each tablet contains 300 mg of coenzyme Q10 that not only promotes brain functioning but also controls high blood pressure, maintains cardiovascular health, promotes weight loss and improves fertility in both men and women.
Flavonoids:
Flavonoids are plant metabolites that improve cognitive functions; control free radical damage, prevent heart diseases and reduce the risk of certain cancers.
Flavonoids play an important role in boosting blood flow to neurons or brain cells that improve brain functioning, cognitive functions, eyesight, and alertness. Flavonoids also help in relieving mental fatigue, stress improves the power of memory retention and recall and elevating mood.
The richest source of flavonoids is cocoa, and it can be enjoyed in the form of delicious dark chocolates.
Other sources include berries, nuts, beans, vegetables such as onions, eggplant, red bell peppers, celery, artichokes, broccoli and citrus fruits like lemons, lime, grapefruit, and oranges.
Creatine:
Creatine, which is well known for improving athletic performance, can also help improve brain functions, working memory, and general intelligence.
It also helps in relieving brain fatigue, enhancing mood and relieving sleep disorders that in turn lead to an improved level of concentration and better decision making.
Lean meats like chicken breast, turkey, lamb chops and lean cut pork are a great source of creatine. Wild caught fishes and tuna is also a wonderful source of creatine.
Include these health benefiting nutrients for memory and brain function into your diet or derive the goodness from substitutes and improve your performance at work or studies by boosting up brain functions and memory.
