The consumption of foods rich in nutrition and vitamins, proteins and minerals is important in fulfilling brain functions like all other organs.
Vitamin deficiency, inadequate nutrition with empty calorie foods, inability to take minerals that need to be taken on a daily basis weakens memory, causing mental confusion and lack of concentration. Some foods are more useful for memory, especially for the brain.
Good Foods For Brain and Memory
Folate Rich Foods: Folate, a vitamin B, helps the body to produce new cells and protect the structure of existing cells.
Folate deficiency, especially during pregnancy, can lead to premature birth, birth of baby under normal weight, and neural tube defects. Neural tube defects are conditions in which the spinal cord and brain tissues surrounding the brain do not develop properly.
B-1 Vitamin Rich Foods: Vitamin B1 is especially important for protecting the health of the brain and nervous system. B1 Vitamin deficiency can lead to depression, forgetfulness and irritability.(2)
The recommended daily amount of vitamin B1 is 1.2 mg for adult males and 1.1 mg for females. Offal, whole grain rice, legumes and sugar molasses are good sources of B1.
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B6 Vitamin-rich Foods: Vitamin B6 is essential for the formation of neurotransmitters that provide communication between the brain and nerves, and is therefore important for healthy brain development and function. The lack of B6 vitamins includes direct brain-related problems such as lack of attention and short-term memory loss.
The recommended daily dose of vitamin B6 for adults is 1.3 mg. Foods such as milk, cheese, salmon, shrimp, chicken, turkey, calf liver, brown rice, lentils, beans, spinach are rich in vitamin B6.(3)
Essential Fatty Acids: Omega 3 and omega 6 fatty acids are important for normal growth as well as for the development and normal functioning of the brain. The brain is the only source that you can take from these fatty acids if you can not produce them yourself.
You can consume these fatty acids, which are essential for your body, at adequate rates by regularly consuming salmon, sardines, tuna fish, walnuts, flax seeds and linseed oil rich in essential fatty acids.
Wildflower: Blueberries can be used to strengthen the weakening memory with age.
In a study conducted at Reading University in the United Kingdom on two important antioxidant-rich blueberries, such as C and A vitamins, results have been obtained that directly interact with nerve cells to develop memory. The results of the study show that blueberries increase the power of neuronal signals to protect the brain against oxidative stress caused by free radicals.(4)
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Eggs: There are some research findings that regular egg consumption improves brain function, with a bad reputation for increasing egg cholesterol.
According to a study at Washington University on eggs containing “Colin” that increases memory, amino acids in the egg interact with cell function to maintain neurotransmitter balance to prevent mental and neurological disorders.(5)
Green Tea: It is thought that polyphenols, especially flavonoids, found in green tea have developed memory. These antioxidants suppress protein production causing plaque formation in the brain in Alzheimer’s patients. Flavonoids, antioxidant properties, provide protection against free radicals that cause nerve cell loss in the elderly.
In a study conducted at the University of Newcastle, it was found that green tea and black tea (produced at the same plant as green tea) reduce the activity of certain enzymes that affect the memory region of the brain.(6)
As a result, you must give the body the “quality” fuel it needs for proper functioning. Brain is not different from other organs and he needs vitamins, minerals, and proteins regularly every day. You should pay attention to the nutritional value of the foods you consume for this and stick to a regular nutrition program.