The brain is the most important part of the body’s organs. Not only does it serve to remember things, but the brain has a very close relationship with all vital organs in the body. Being responsible for the rate of heart rate, releasing good hormones, regulating blood pressure is a little bit of the many uses of the brain in the body. Do you know you? The brain is one of the body’s organs that uses at least 20% of the calories in the body. Not without reason, these calories are reused as ‘fuel’ in order to maintain your concentration throughout the day. Not only that, but the brain also really needs the intake of other nutrients such as omega-3 fatty acids, vitamins, antioxidants and minerals. Here are 17 Types of Memory Enhancing Foods
17 Types of Memory Enhancing Foods
All these nutritional intakes will of course have a positive impact on the body as well. For example, such as providing a lot of energy and preventing the onset of various kinds of brain diseases. For this reason, it is important to consume the following foods to nourish the brain. To always be healthy and maintain your memory work force. Here are some nutrient-rich foods also known as “Brain Food” that are believed to improve concentration and memory and stimulate the growth of your brain cells. What are they? Check these out!
The fruits of the berry contain polyphenols, antioxidant molecules known to be beneficial for the brain. Some of its benefits include improving communication between brain cells, Reducing inflammation in the body, Increasing brain plasticity, which is the ability of brain cells to form new connections, as well as improving learning power and memory, reducing the risk or delaying of age-related neurodegenerative diseases, as well as preventing cognitive decline. The content of flavonoids and anthocyanins in berries such as strawberries, blackberries, raspberries, blueberries, can be an option. Antioxidants high in berries, especially vitamin C, play a big role in preventing cancer.
The content of Antioxidants and Flavonoids in dark chocolate is known as an anti-inflammatory substance, but it also turns out to improve memory. According to research published in FASEB Journal, consuming dark chocolate with at least 70% cocoa content will increase gamma frequency in the brain. It is beneficial to improve memory after consuming it and last for your two hours .
Nuts are a special food because they offer a myriad of energy derived from complex carbohydrates and proteins. In addition, beans are also a source of fiber, minerals and vitamins. Nuts are said to be good for the brain because these foods can provide longer energy and help your thinking ability. Based on the results of the study, pinto beans and red beans contain more Omega-3 fatty acids compared to other types of beans. Peanuts and peanut butter are also known to be rich in vitamin E, as well as antioxidants that play a role in protecting nerve cell membranes. Together with vitamin E will help nerve cells and the brain to use glucose as your daily energy needs.
Eggs help delay brain shrinkage, have many vitamins that play an important role in brain health, namely B6, B12, folate and choline. A study found that high choline intake can be beneficial for better memory and mentality. You can get this intake by eating egg yolks that have 112 mg of choline. Pregnant women are highly recommended to consume eggs because choline can help the baby’s brain development. Meanwhile, vitamins B, B6, B12 and folic acid are known to reduce levels of compounds called homocysteine in the blood. Increased levels of homocysteine itself have been linked to the risk of stroke, cognitive impairment and alzheimer’s.
The brain needs a supply or supply of glucose from the body that is stable or constant in nature. Pure wheat has a role to play in supporting that need. The fiber contained in it can help regulate the release of glucose in the body. This food also contains B vitamins which are useful in maintaining the health of the nervous system. For those of you who find it very difficult to remember things, it’s a good idea to regularly consume pure wheat, you. Foods that are included among pure wheat are rice or chocolate paste, whole wheat bread or biscuits, cereals, whole wheat tortils.
It turns out that regularly eating green vegetables, such as spinach and kale, can improve memory, you know, because green vegetables are rich in antioxidants and folic acid. A study also showed that foods rich in folic acid, can improve memory ability, by reducing inflammation in the brain and increasing the flow of blood to the brain. Carrots, spinach, pumpkin, sweet potatoes, and tomatoes can be your choice. Or colored vegetables like purple cabbage which turns out to have benefits for adding memory. The content of vitamin C and very high levels of anthocyanins are important nutrients for the brain. Vitamin C itself will help stimulate the production of white blood cells so that it can maintain the immune system. If our immune system is good, then the circulatory system, nerves and parts connected to the brain also work well anyway. Not only that, anthocyanin substances are excellent for protecting the memory system and brain work force. This substance can prevent memory impairment caused by plaque buildup in the blood vessels of the brain.
MILK AND YOGURT
Foods containing milk have a fairly high content of B vitamins and proteins. Milk and yogurt can also help a full stomach because of their carbohydrate and protein content as well as being a source of energy for the brain. By consuming it regularly you will feel its benefits where you will easily remember about various things. Foods containing milk have a fairly high content of B vitamins and proteins. These two types of essential nutrients can help the growth of brain tissue, enzymes, and neurotransmitters. Consume it regularly to improve your memory of eufriends.
Avocados are known to have many benefits for beauty. Various masks made from this fruit can solve various problems on the skin of your face, you know. Containing vitamin K and folate, avocados help prevent blood clots in the brain which of course keeps us from stoke. The content also improves cognitive function, especially memory and concentration. Not only that, avocado contains high levels of vitamin C and vitamin E. Vitamin C itself is useful for maintaining the working system of vitamin E which can reduce cholesterol in the body. Excess cholesterol can cause memory damage because it inhibits sufficient blood flow to brain cells.
Oranges Known as a source of vitamin C, oranges are able to prevent the onset of symptoms of decreased mental function. Vitamin C contains antioxidants that are very powerful in blocking free radicals that cause brain cell damage to enter the body. According to one study, eating citrus fruits regularly will protect you from mental decline due to age.
Broccoli, with vitamin K content in it as an antioxidant and anti-inflammatory that can help protect the brain from damage. Research says parents need high vitamin K to improve memory. In addition, Broccoli contains iron which promotes the formation of red blood cells so that blood flow from the heart to all organs can run properly. Iron also keeps the brain from obtaining enough blood and oxygen supply for memory to work properly.
Oatmeal is an important source of nutrients for the brain. Oats are able to provide energy for the brain that is indispensable in starting the day. Oatmeal made from oats is considered one of the healthy foods. In oats are contained more than 50 nutrients that the body needs, among them carbohydrates, fiber, fats, proteins, vitamins B1, B2, B3, B5, B9, calcium, magnesium, folate, phosphorus, manganese, potassium, and substances iron. Vitamins and minerals are important for growth and development as well as to maintain healthy bones, body tissues, metabolism, immune system, and various other processes that occur in your body You.
Make sure to choose beef that does not contain much fat. The reason is, it contains a rich food source of essential minerals from iron and zinc. It is that mineral, which is suspected to make the brain’s concentration function properly. Iron is essential in the production of neurotranmitters such as dopamine and serotonin. While in zinc, it can help maintain the health of brain cells. Similar benefits in vegetarians, you can also find in beans and soybeans, you know.
TEA AND COFFEE
A study published in The Journal of Nutrition states that caffeine in a cup of coffee can improve concentration. It is proven that the content of caffeine and antioxidants in coffee can have a positive impact on the brain. Caffeine can effectively increase brain alertness. This compound will later block adenson or chemicals related to drowsiness. In addition, caffeine will also increase serotonin or a neurotransmitter that is good for the brain. In addition to coffee, the can also be a choice. Consume 1 to 4 cups of green tea throughout the day which turns out to be able to increase alertness, focus and mental work. This is due to the caffeine and I’theanine content contained in it. L’theanine is able to treat anxiety, high blood pressure, prevent Alzheimer’s and even treat kangkers, besides l’theanine will stimulate brain alpha activity. While caffeine is able to provide energy, it stimulates the performance of the mind and body. It takes 30 minutes for I’theanine and caffeine to reach the brain but only reaches maximum levels for up to five hours after consumption. The combination of I’theanine and caffeine in low doses may interact to produce a better ability to concentrate attention with increased speed and your accuracy.
Plain water is very important for the brain. when dehydrated or lack of drinking, it turns out that it can cause damage to your memory. Therefore, never forget to drink water, so that the brain remains protected and avoids damage to short-term memories and long-term memories in the brain. At least humans should drink eight glasses of water every day to meet the daily fluid needs to keep the body hydrated. Men should drink at least 2 liters of water, while women need as much as 1.6 liters to meet their daily fluid needs.
It turns out that often consuming fatty fish such as sardines, and trot fish can increase memory ability, you know, why? Because this fish is a source of omega-3 fatty acids, which the brain commonly uses to build brain and nerve cells, which can later improve memory . In addition, omega-3 fatty acids can also slow down the mental decline caused by age, as well as help prevent diseases associated with decreased memory such as Alzheimer’s. Recent research has also shown that people who get more omega-3 fatty acid intake are known to be sharper-minded and obtain satisfactory results on ability tests. According to experts, although tuna also contains omega-3 fatty acids, it does not contain as much as salmon.
Coconut Oil is one of the foodstuffs that are good for our body. The content of fatty acids in it serves as a source of energy that can improve memory and brain performance. In addition, coconut oil is useful as a natural anti-inflammatory that suppresses the cells responsible for inflammation. This can help with the problem of memory loss when old and destroy the bad bacteria in the gut. For its use, you can mix it with various foods such as yogurt. Or replace the oil for frying with coconut oil.
PUMPKIN SEEDS AND SUNFLOWER SEEDS
Who would have thought that pumpkin seeds could be useful for the brain? Pumpkin seeds contain powerful antioxidants that protect the body and brain from free radical damage. In addition, pumpkin seeds contain zinc which is important for nerve signals. While the magnesium in it is good for the learning process and memory. Low levels of magnesium and zinc in the body can cause neurological diseases such as depression and even Alzheimer’s. In addition to pumpkin seeds, there are also Sunflower Seeds which have many benefits for the Brain as food that can make the brain work more calmly and reduce brain pressure . This will make the brain capture greater memory. Emotional balance can also help the brain work more optimally. In addition, sunflower seeds contain betaine which is able to prevent high blood pressure diseases and maintain the heart. Although it is small, it turns out that the benefits are great, yes you are.
In addition to memory, concentration also plays a very important role. Of course you don’t want to miss the memory of important lessons because of lack of concentration, right? Here are some simple ways you can do to improve your concentration:
- Pay close attention to every piece of information and thing you’re You can’t concentrate on doing something, if you don’t pay attention and listen to what is assigned to you.
- Put the task or thing that is the priority first, and do one job at a time. This can help concentration so that it is not disturbed or moved around.
- Make notes about what important things you should do. These notes can serve as your daily
- Turn off the mobile phone so as not to disturb your concentration while studying, Rest your mind for a while after some time to increase your concentration again
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The intake of brain nutrients is best obtained from healthy foods. If the need for these nutrients is sufficient and does not experience deficiencies, then your memory is also maintained. In addition to eating the above healthy foods and other varied foods, you are also advised to implement a healthy lifestyle including getting enough sleep, always hydrated, and exercise your regularly. Hopefully , this information is useful! 17 Types of Memory Enhancing Foods