A proper menu helps improve memory and brain function , which encourages good blood flow to the brain. Thinking about it, here are some of the main types of foods that will help improve your memory and intellectual performance:
Eating vegetables, especially cruciferous ones , such as broccoli, cabbage, and dark leafy greens, can help improve memory .
Try a kale salad or substitute at least one meal a day for a plate with a good number of these vegetables. Stir-fry broccoli is also a great option for lunch or dinner.
Berries and cherries
Berries, especially dark ones like blackberries, blueberries, and cherries , are a rich source of anthocyanins and other flavonoids that can boost memory function . Ideally, have a handful of berries for a snack, mixed with cereal, or baked into an antioxidant-rich dessert. You can get these benefits from fresh, frozen, or dried berries and cherries.
Eat foods with Omega 3
Essential for good brain health, omega-3 fatty acids , docosahexaenoic acid, or DHA, in particular, can help improve memory in healthy young adults .
Shellfish, seaweed, and fatty fish, including salmon, bluefin tuna, sardines, and herring, are some of the best sources of omega-3 fatty acids. Also substitute fish for meat a couple of times a week for a healthy dose. Grill, bake or cook fish for the best flavor and nutrition.
Try salmon tacos with red coleslaw, have sardine sandwiches, or make a tuna salad for dinner. If you don’t eat fish, see your doctor or nutritionist for the recommended dose of this nutrient. You can get omega-3 fatty acids from fish oil, seaweed, or microalgae supplements.
Well known for a positive impact on heart health, nuts and dried fruits in general can also improve cognitive function and intellectual performance. Eat a handful of walnuts to satisfy your midday hunger, add them to oatmeal or a salad; Or, mix them into a vegetable stir fry for extra protein.
These foods are not only good for the brain, but they also help maintain a healthy heart. Do not forget to include them in your diet to improve your memory and your health, in general.