Eat smart: Memory boosting food

Just like other parts of your body,  the brain requires nutrients  essential for keeping your memory and intellect sharp. Foods can help improve your memory naturally and boost brain power.
The following memory enhancing foods will help boost your brainpower and reduce your risk of dementia: a disease that involves memory loss and difficulty in thinking.
Fish: Fish especially cold water “fatty fish” such as salmon, tuna and sardines are rich in omega-3 fatty acids and approximately 8 per cent of the brain’s weight is comprised of omega-3 fatty acids 3, the building block for an estimated 100 billion neurons. More and more evidence indicate that omega-3 fatty acids are particularly beneficial for brain health.  In addition to boosting brainpower, eating fish may also lower your risk of developing Alzheimer’s disease, a disease that impairs memory. Shrimps too have a high level of vitamin B12, which has been shown to prevent memory decline and
is crucial for healthy nerves and brain cells. In a study, scientists analyzed the diets of 12,000 pregnant women and found out that children of those who consumed the least omega-3 were 48 per cent more likely to score the lowest quartile on IQ tests.
Avocado pear: Every organ in the body depends on blood flow, especially the heart and brain and avocados enhance blood flow, lower cholesterol, and aid in the absorption of antioxidants. Avocados also come with many antioxidants of their own, including vitamin E, which protects the body and the brain from free radical damage. They are also a good source of potassium and vitamin K, both protect the brain from the risk of stroke.
 Virgin coconut oil: Coconut oil is a heart-healthy oil that is free of cholesterol and trans-fats, and boosts ketones. It contains medium chain triglycerides ( MCT) that the body uses for energy, leaving glucose for the brain. Anything that benefits the heart and circulation also benefits the brain. Coconut oil acts as an anti-inflammatory as well and has been linked to helping prevent Alzheimer and dementia. The good thing about coconut oil is that it works almost instantly. In a study published in 2004 in the journal, Neurobiology of Aging, it was determined that coconut oil’s MCT improved cognitive function among older people with memory problems and even Alzheimer disease. They took 20 subjects and randomly fed them coconut oil or placebos on different days and all of them demonstrated better paragraph recall shortly after taking each dose of coconut oil.

Beans: Beans and legumes contain complex carbohydrates which are also mixed with fiber that slows absorption, giving us a steady supply of glucose for the brain without the risks of sugar spikes associated with many other sugar sources. Beans and legumes are also rich in folate, a B vitamin critical to brain function and essential omega fatty acids. Beans is good for the heart and  also good for children’s brains since they have energy from protein, complex carbohydrates, fiber, and vitamins and minerals. They can keep energy levels high.
Blueberries : Blueberries  are antioxidant powerhouses, protecting the brain from oxidative damage and stress that lead to premature aging, Alzheimer, and dementia.
They contain flavonoids which improve the communication between neurons, improving memory, learning, and all cognitive function, including reasoning, decision making, verbal
comprehension, and numerical anility. Other dark berries are good for the brain too.
Green tea: Green tea contains less caffeine but still acts as a mild stimulant while also providing your body with antioxidants and flavonoids. Drinking a cup of green tea extract improves your memory by increasing connectivity between the parietal and the frontal cortex of the brain. A study published in the journal Psychopharmacology, found green tea isn’t just good for the body, but also for the mind, as it boosts brain power, possibly helping treat psychiatric disorders, such as dementia. So it may be time to trade coffee or black tea for some green tea.
Walnuts: Eating walnuts may improve performance on cognitive function tests, including those for memory, concentration and information processing speed. They are great sources of omega 3 and omega 6 fatty acids, vitamin B6, and vitamin E. Vitamin E has been shown to prevent many forms of dementia by protecting the brain from free radicals, and it improves brain power. A study by School of Medicine at UCLA, Los Angeles, found that cognitive function was consistently greater in adult participants that consumed walnuts regardless of age, gender or ethnicity. Just a handful of walnuts a day could be a way to improve your memory, a great deal.
Tomatoes: Tomatoes contain lycopene, a powerful antioxidant that protects against memory loss. Research shows that lycopene can protect against free radical damage in cells which can speed up dementia. Other lycopene sources are pawpaw, watermelon, grapefruit, etc.
Olive oil: Instead of cooking with unhealthy oils which have  saturated the market, substitute them with olive oil. Olive oil nutrition data shows that it’s a good source of vitamins E and vitamin K. Vitamin E prevents mental decline as we age especially in the presence of vitamin C, works to maintain a good memory, slow memory loss, and significantly reduce the risk of Alzheimer’s and dementia.
Chewing gum: Chewing a gum can also do some magic to your memory. A study at Cardiff University had two groups of people each listen to a 30-minute recording of a sequence of numbers. When asked to recall the sequence later, the group that chewed gum had higher accuracy rates and faster reaction times than the group without the gum. This suggests that chewing gum helps us focus on tasks that require continuous monitoring over a longer amount of time.
Water your brain: Your brain needs enough fluid to work effectively. A study published in Psychology Today, reveals that dehydration can affect cognitive function and also impair short-term memory, focus and decision-making. Target  6-8 glasses of fluid a day. Water is the healthiest choice but natural fruit juice, the one you juice yourself,  fruit smoothies and milk, also count towards your fluid intake.

Eggs: Eating eggs with its yolks provide choline, a nutrient in the vitamin B family. A study found that people who have a diet rich in choline, scored higher on verbal and visual memory tests and are less likely to show signs associated with dementia. Choline can lower blood levels of an amino acid called homocysteine which causes heart disease, cancer and dementia if it becomes too much in the body. Choline can also aid in constructing our”memory” neurotransmitter called acetylcholine. Try incorporating eggs into your breakfasts, but eat them in moderation as they contain dietary cholesterol.
Yoghurt: Yoghurts are sweet tasting and when you consider its brain-boosting  properties, you have more reasons to take them. Researchers at the University of California, Los Angeles, determined that the probiotics, found in yogurt might be good for the brain. They can help keep brain cell membranes flexible, helping them to send and receive information.

Beef: A study published in the American Journal of Clinical Nutrition reveals that healthy iron levels aid performance of mental tasks. Iron helps transport oxygen throughout the body and to the brain.