2023-12-20 04:34:22
Verified on 12/19/2023 by Alexane Flament, Editor
Maintaining your memory is possible! Diet plays an essential role in maintaining cognitive health!
For excellent memory, it is recommended to choose foods rich in omega-3 fatty acids, antioxidants, B vitamins and flavonoids!
To help you, here are 5 foods to eat daily to have a great memory!
Sardines are rich in omega-3
Sardines are beneficial for memory due to their high content of omega-3 fatty acids!
Omega-3 fatty acids, particularly docosahexaenoic acid (DHA), are essential for healthy brain function and play a crucial role in cognitive health, including memory and concentration.
About 100 grams of sardines typically provide between 1,000 and 1,500 milligrams of omega-3. Sardines are an excellent source of these essential fatty acids.
They are also rich in vitamin B12, which is important for nervous system health and can help maintain good memory.
The liver is rich in vitamin B12
The liver is extremely rich in vitamin B12, which plays a crucial role in nervous system health and cognitive function. In addition, the liver is a source of iron, an essential element for oxygenation of the brain.
On average, 100 grams of cooked beef liver provides regarding 60 to 70 micrograms of vitamin B12. This is a considerable amount of vitamin B12, as the recommended daily requirement for adults is around 2.4 micrograms.
However, it is recommended to consume liver in moderation due to its high cholesterol content. You can consume it once a week.
Olive oil, an elixir of life
Olive oil is beneficial for general health, including cognitive health!
Although not directly linked to memory, extra virgin olive oil is rich in monounsaturated fatty acids, particularly oleic acid.
Fatty acids contribute to brain health by promoting good blood flow and reducing inflammation. You can consume 2 tablespoons per day!
A 2012 study found “that the natural polyphenols contained in extra virgin olive oil may improve certain age-related dysfunctions by differentially affecting different areas of the brain. »
Blueberries are rich in flavonoids
Blueberries are rich in antioxidants, particularly flavonoids, which have been linked to positive effects on cognitive health.
A study explains that “Blueberries contain polyphenolic compounds, mainly anthocyanins, which have antioxidant and anti-inflammatory effects. »
Moreover, “anthocyanins have been linked to increased neuronal signaling in brain centers mediating memory function as well as improved glucose disposal, benefits that are expected to attenuate neurodegeneration” specifies the study.
In summary, these benefits should help reduce neurodegeneration, thereby preserving cognitive health.
Green tea is rich in bioactive compounds
Green tea contains bioactive compounds such as catechins and polyphenols, which have neuroprotective effects and may improve cognitive function!
Indeed, in 2017, “Studies have presented evidence that green tea influences psychopathological symptoms (e.g., reduction of anxiety), cognition (e.g., benefits in memory and attention), and brain function (e.g., example, the activation of working memory observed in functional MRI). »
Catechins in green tea promote brain plasticity and strengthen neural connections, promoting better memory and cognition.
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