Our memories make up who we are. In many ways, they are our most valuable treasures. Sharpening one’s memory can help protect that treasure. Of course, what we choose to put in our bodies affects how they function; here are 10 superfoods that can improve memory retention and brain cognition.
Walnuts have the highest amount of omega-3 fatty acids in the nut group. Omega-3 fatty acids help in optimising the memory, brain functioning, and boosting cognitive skills. In addition to containing various anti-inflammatory nutrients, it contains vitamin B6 and magnesium which aid in memory retention. It also improves blood flow which allows proper oxygen flow to the brain.
2. Wild Salmon
Salmon is also a great source of omega-3 fatty acids. It helps in boosting brain power, blood flow, memory retention, and increases focus. Salmon specifically, is high in DHA (docosahexaenoic) omega-3 fatty acids that may help to prevent the onset of Alzheimer’s.
This is probably a favourite on the list for all of us. Dark chocolate is not only delicious but is filled with antioxidants and brain chemicals that improve focus and brain functioning. You should aim to include natural dark chocolate in your diet and avoid eating processed chocolate bars that contain added sugars and chemicals.
4. Green Tea
Green tea is an excellent way to detox your body and has countless health benefits, one of which is that it helps in boosting brain functions and a sharper memory. It also increases focus, attention spans, and cognitive skills. Additionally, individuals that drink it daily are less likely to develop Parkinson’s disease.
Berries such as raspberries, blackberries, and blueberries can prevent memory loss caused by aging. These flavonoid-rich berries can also reduce the risk of developing diseases such as Alzheimer’s and Parkinson’s. Overall, it can lower cognitive decline and increase memory retention.
This is another favourite of mine on the list! Just when you think that broccoli can’t do any more good, it surprises you. There is a compound found in this vegetable called choline; this has been proven to increase the rate of cell growth as well as neural connections in the brain - both of which are essential for a strong memory. Moreover, being high in vitamin K makes broccoli excellent for improving cognitive skills.
This versatile leafy vegetable is filled with potassium that improves brain recall and thinking. It also contains antioxidants and nutrients that protect against cognitive decline, dementia, and brain cell damage.
Kale is one of those superfoods that are filled with various nutrients and has countless health benefits. One benefit is that it is filled with iron, an essential mineral in boosting the memory and required by the brain to learn and retain new information. Furthermore, it promotes a better attention span and focus.
This magic spice can keep the memory as well as cognitive skills sharp. Studies show that it can help in preventing Alzheimer’s disease as well as slow its progression in diagnosed patients. It is anti-inflammatory and can reduce clogging arteries; therefore, increasing blood and oxygen flow to the brain.
I try to include this spice in my everyday diet by adding a pinch of it to my cooking to sow its various benefits.
This one seems rather obvious for us to include in our daily lives; however, I have included it in the list as the importance of proper hydration is often neglected. In this case, dehydration can cause brain tissue to shrink. This in turn, can cause a decline in short-term memory, as well as focus and decision-making skills. As such, it is imperative to ensure you are always hydrated to avoid these side effects.
Are there any other superfoods that should be included in the list? Can you share how you include any of these superfoods in your daily diet? Please let us know in the comments section.