What is the food that strengthens memory

What helps to improve memory?

The memory

 Memory is defined as the brain's ability to retrieve knowledge and past events. It is divided into long-term and short-term memory, where short-term memory retrieves recent events, while long-term memory is concerned with retrieving old events, and it is worth noting that with age, memory efficiency may decrease; Where a person needs a longer time to remember the events, and this condition may occur due to a slight cognitive impairment, but the problem may be more serious than that if the symptoms are more severe, and the cause may be Alzheimer's disease; Which results from damage to the cognitive systems that control memory, or forgetfulness may be due to other diseases such as dementia or depression, and it may be due to the presence of a clot of blood or a tumor on the brain, or having strokes, or exposure to a head injury, and other causes.

Foods that strengthen memory
 The brain is one of the main body systems. As it controls vital body functions such as heartbeat and breathing, and it also makes a person able to think and feel. The foods that a person consumes may stimulate brain functions, strengthen memory and the ability to concentrate, and the brain needs various nutrients to function better, and foods that contribute In improving brain and mind the following:

Fatty fish: The brain is made up of a large proportion of fats, up to 60%, and half of these fats are omega-3s. Therefore, foods rich in omega-3 acids are good for the brain, including fatty fish such as salmon, sardines, and trout. Where these acids work to build nerve and brain cells, and they are essential fats for memory and learning. On the other hand, it is possible that omega-3 has a role in slowing the deterioration of the mental state resulting from aging, and reducing the risk of developing Alzheimer's disease, as confirmed by one of Studies show that people who regularly eat fish have more gray matter in their brains, which contains neurons responsible for emotion, memory, and decision-making. On the other hand, not eating enough omega-3s is associated with an increased risk of depression and impaired learning. 

Coffee: contain coffee caffeine and antioxidants useful for the brain oxidation; Long-term intake can contribute to reducing the risk of developing diseases of the nervous system, such as Alzheimer's and Parkinson's disease, on the other hand, caffeine has a role in increasing alertness by alerting the brain by reducing the activity of the neurotransmitter adenosine, and improving mood by stimulating the neurotransmitter serotonin, and expanding The ability to focus. 

Turmeric: contains turmeric material Alkaragoman ( in English: Curcumin), which can penetrate the blood-brain barrier, which he can access to the brain and the provision of health has benefits, it is worth mentioning that Alkaragoman is an antioxidant and inflammation, as it contributes to improving the memory of people with Alzheimer's disease, It can also improve symptoms of depression, and enhance the neurotrophic factor derived from the brain, which helps the growth of brain cells, and on the other hand, curcumin may delay the deterioration of mental state in the elderly. 

Blueberries: contain berries compounds anthocyanin ( in English: Anthocyanin), which has an anti influential antioxidant and inflammation, and working antioxidants to fight inflammation and oxidative stress, which can cause brain aging and degenerative diseases of nerve, and in addition to that it was found that some antioxidants in the berries can help improve communication in brain cells, and some studies have indicated the role of blueberries in improving memory and delaying short-term memory loss.

Broccoli: Broccoli contains plant compounds. As an antioxidant, it also contains high amounts of vitamin K, which contributes to the formation of sphingolipid, a type of fat found in the brain. Some studies have indicated that increasing the intake of vitamin K may contribute to improving memory, and from, On the other hand, eating other vegetables such as spinach, bell pepper, asparagus, and kale, helps protect the brain from damage. 

Pumpkin seeds: The antioxidants in them help protect the brain from damage caused by free radicals, as well as zinc that plays a role in transmitting nerve signals, magnesium that is important for memory and the ability to learn, copper that helps control nerve signals, and iron that may lead Its deficiency in the body leads to impaired brain function, and the development of a condition called mind fog (English: brain fog).

Dark chocolate: Dark chocolate and cocoa contain flavonoids, antioxidants, and caffeine, and these compounds contribute to promoting brain health, and scientists have indicated the potential for flavonoids to improve memory and slow mental degeneration due to aging. On the other hand, one of the Studies shows that people who ate chocolate had more positive emotions than people who consumed the cookies.

Nuts: One study indicated that eating nuts may reduce the risk of neurological diseases, improve cognition, and in another study conducted on a group of women, it was found that women who consumed nuts continuously and for a long time had a stronger memory compared to women who did not eat them in the study, This effect could be due to the nuts' contain vitamin E, antioxidants, and healthy fats, and it should be noted that nuts are one of the most beneficial nuts for the brain because they contain omega-3 acids.

Eggs: Eggs contain folic acid, vitamin B12, vitamin B6, and choline, which are essential for brain health. Where the body uses choline to produce a neurotransmitter called acetylcholine, which helps control memory and mood. On the other hand, the B vitamins contribute to slowing down mental degeneration that affects a person due to aging. It is worth noting that vitamin deficiency B12 and folic acid are associated with depression. 

Green tea: The caffeine in green tea helps improve performance, focus, alertness, and memory, as it contains the amino acid L-theanine, which can penetrate the blood-brain barrier and increase the activity of the neurotransmitter called gamma acid. 
Aminobutyric acid (in English: Gamma-Aminobutyric acid), thus it increases the feeling of relaxation and reduces anxiety, and also, green tea contains antioxidants and polyphenols; These compounds can reduce the risk of developing Alzheimer's and Parkinson's disease, and protect the brain from the deterioration of mental status resulting from aging. 

Orange: helps vitamin C found in oranges to reduce the risk of deterioration in mental status, and Alzheimer's disease, as it protects against damage that may arise in the brain cells due to free radicals, on the other hand, is a red grape, cherry, peach of useful fruits of the brain.

Whole grains: Eating pasta, wholegrain bread, and brown rice helps to strengthen memory by providing the brain with energy.

Memory strengthening exercises
Memory can be strengthened, and mental skills improved through healthy food and exercise, and some simple exercises can be performed to strengthen the mind, and these exercises include the following:

Make a list: you can write a list of names or tasks that must be done, then memorize this list, try to remember it after an hour, and test the number of words that the person remembers; It's an excellent brain stimulator. 

Learn music: it can help to learn to play the machine music to improve memory; Studies show that learning something challenging and new can delay brain aging. 

Learning to cook: Learning to cook helps to use more than one sense, such as smell, taste, sight, and touch, and these senses need to use different parts of the brain.

Learning a new language: Language learning needs to be heard, which stimulates the brain, and learning a lot of vocabulary helps reduce the risk of cognitive decline. 

Mapping: When visiting new places, it is possible to map its route, and it is best to repeat this exercise every time a new place you visit.

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