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Boosting memory with a healthy food group

Memory strengthening is something that everyone seeks, as memory is one of the parts of the brain most affected by external factors, especially age. The brain and nerves are affected by aging, less efficient mental processes, memory is affected and forgetfulness increases, so it is important to improve brain function and nerve cells, and the issue of memory strength It is not considered a genetic genetic issue, but rather it is a purely training issue that a person acquires during his life, since the lazy person who does not read or learn and spend most of his time playing and placing his memory on the shelf and accumulating dust on them, which made them undoubtedly damaged, while the active man who seeks Every day to use it keeps it alive, vigilant, able to retrieve situations and events whenever they want, and the power of memory and rapid preservation are among the things that everyone desires to get, and to get them the brain must be well nourished as it needs many nutrients that in the event of its lack of tear activity and the person is exposed to weakness Memory and forgetfulness, the most important nutrients that enhance brain function are zinc, vitamin B12, potassium, boron and selenium, and vitamin E found in oils especially olive oil, vitamin C, vitamin (B6) and (B12) and iron compounds that double the remembering capacity of about four double In this article, we will provide you a list of the most important types of foods that promote brain health and increase the power of memory.

Food to strengthen memory:
Strengthening memory with nuts (eye camel): We consider nuts and seeds are wonderful sources of vitamin E, and one study in 2014 demonstrated that nuts and seeds can help prevent cognitive decline and Alzheimer's disease as you grow older, and that other foods rich in vitamin E include eggs and vegetables Cooked, nuts are not only beneficial to the brain but are also beneficial to the heart as one of the studies at Harvard University indicated that "almonds, nuts, cashew nuts, Brazilian hazelnuts, pistachios and peanuts are working to reduce the risk of cardiovascular disease", and nuts in particular are among the foods Excellent for maintaining brain health, these cracked nuts that resemble the shape of the human brain (skull) contain large amounts of Vitamin E, and one of the studies that was done in America found that 6000 people did not develop Alzheimer's disease as these people eat foods rich in vitamin E mainly in their diet which made them less prone to forgetfulness or memory loss, as vitamin E works by fighting free radicals that can harm brain cells and health.

Egg booster:
The egg yolk contains large quantities of choline compound, which is a type of nutrient that is similar to vitamin B, when eating eggs. The brain uses choline to convert it to acetylcholine complex, which is an important neurotransmitter necessary for maintaining memory and communication between brain cells. A study was conducted at Boston University where researchers tracked the eating habits of nearly 1,400 healthy adults for 10 years and found that taking choline compound was positively linked to better performance in certain types of memory tests and memory strengthening.
Strengthening memory with cranberries (blueberries):
Cranberry is distinguished because it contains large amounts of antioxidant compounds that help protect brain cells and nerves from oxidative stress (oxidation process) by fighting free radicals in the brain cells, and cranberry also helps to reduce the effects of pathological conditions related to aging such as Alzheimer's disease and dementia, and in one recent study, a group of adults with moderate cognitive impairment and who had a risk of developing Alzheimer's disease were given freeze-dried berries daily, while another group of adults took a placebo, after 16 weeks passed. N I have those people who ate berries powder (which is equivalent to one cup of berries) improved memory performance and cognitively better brain activity better, it may also reduce the daily habits of the risk
of developing Alzheimer's disease.
Avocado is a good fruit: Avocado is a good fruit that helps boost the brain, since avocado is one of the fruits rich in monounsaturated fats that stimulate healthy blood flow to the brain. Avocado also helps to lower the blood pressure level, because it is Contains potassium, and high blood pressure affects cognitive and cognitive abilities in the brain, low levels and blood pressure help increase the efficiency of the brain's work, it also reduces problems of high blood pressure and reduces the risk of stroke, and avocado fruit also has a high rate It is a dietary fiber that also reduces the risk of heart disease and lowers bad cholesterol (LDL).

Salmon booster:
The brain loves omega-3 fatty acids, which play an important role in cognitive and cognitive functions in the brain, according to some research that low levels of these unsaturated fats in the blood are associated with a smaller brain size and worse performance in certain tests to measure the mental and cognitive function of the brain. 3 Which are found in salmon and other cold-water fish such as tuna to improve brain cell preservation and enhance brain power in younger adults, according to research conducted by the University of Pittsburgh last year, adults under the age of 25 who have increased Omega acids, fatty handed 3 over 6 months, their grades improved in tests that measure cognitive and cognitive ability of the brain and memory.

Coffee Memory Booster:
Where a cup of coffee before a large test can help the brain to achieve better performance, because caffeine improves short-term memory and speeds reaction times, studies and research have found that individuals who drink more caffeine have better results in memory tests, and this Explains why caffeine is linked to lowering the risk of Alzheimer's disease, and coffee also works to prevent Parkinson's disease and works to relieve headache pain, and as research has proven the ability of dark chocolate (which contains more than 70% of cocoa) to be considered A useful food for a thief Echocardiography as well.

Boosting memory with whole grains:
Slow digesting whole grains provides food for the brain (although your brain only accounts for 3% of total body weight, it uses 20% of energy), and sources of rich whole grains are brown rice, whole wheat bread, quinoa, and bran flakes. Oats, barley, and, according to research and studies, that brain food that contains whole grains can enhance the health of the heart and blood vessels, which in turn improves blood flow to the brain, and whole grains contain more healthy and healthy nutrients than processed white flour, including vitamin E, antioxidants and dietary fiber, when All these nutrients work together to increase blood flow and better maintain the integrity of the brain cells, to maintain better health and functions of the brain, to enhance brain health We recommend that you add whole grains to your daily routine diet.

Consolidate memory with olive oil and coconut oil:
Olive oil contains high amounts of polyphenols (polyphenols) that work as a kind of antioxidants and thus protect brain cells from free radical damage, which prevents brain cell damage and reduces the risk of Alzheimer's disease and Parkinson's disease, and coconut oil works to enhance The health of the nerves that are found in the brain, which increases the efficiency of the brain. At the same time, coconut oil reduces the damage to the roots of the smell and reduces the oxidative stress of the cells because it contains antioxidants. Coconut oil also contains saturated fats, which are vital nutrients that Working on Maintaining the function of brain cell membranes.

Boosting memory with spinach:
Spinach contains many nutrients, and spinach also contains large amounts of antioxidants that help delay the aging process that may affect nerve cells, and thus spinach helps to improve cognitive and mental functions such as increasing the ability to preserve, absorb and improve memory, and also contains a plant Spinach Ali Ali Vitamin K, folic acid and lutein complex, all of these nutrients are essential to maintain the health and safety of the brain.

Strengthening memory with peanut and peanut butter:
Although both are rich in fat, peanuts and peanut butter are an important source of healthy fats and they also contain large amounts of vitamin E. Both peanuts and peanut butter may help maintain the health of both the brain and heart and make them work properly. Also, both peanut and peanut butter reduce the risk of Alzheimer's disease.

Beef memory booster:
Beets are an important root vegetable to maintain brain health, the beet plant helps reduce inflammation and also contains large amounts of antioxidants that protect brain cells from damage due to aging, and beets work to enhance blood flow to the brain and increase levels of Mental performance. You can add beets to salads or potatoes.

Celery memory:
It is considered one of the vegetables that contain a few calories (only 16 calories per cup), celery contains many health benefits, it contains high levels of antioxidants and sugars and works as a natural anti-inflammatory, as it is useful for enhancing brain health and strengthening memory and increasing Cognitive and cognitive ability.

Memory strengthening exercises:
There are many exercises that help focus and can be incorporated into daily life easily and are exercises for the mind and not for the body, and the most important thing is to repeat them regularly in order to have effectiveness:
  1.  Character count: Read a short article from Al-Jadida newspaper and start counting the letter A in the article.
  2.   Listen: Turn down the TV for five minutes and try to understand. Exercise can make it difficult to re-talk without sound.
  3.  Drawer count: When the ladder rises, count the number of drawers. This exercise can be difficult when counting drawers comes while talking to someone.
  4. Hear words and count them: This exercise is similar to the first exercise, but in this exercise you have to count the preposition “and” during a TV program. You can make it difficult to count more than one word or preposition.
  5. Reflexive reading: Read an article from "new" from bottom to top and left to right or the word is spelled from end to beginning, but only in your secret. this exercice trains a part of the brain and not used much.