The brain is the highest central organ that integrates the nervous system. It is surrounded by abundant vascular tissues and three layers of meninges such as arachnoid, dura mater, and soft film, and performs movement, language, sensory, memory, and high-level mental functions. In addition, it plays an essential role in maintaining life because it is involved in metabolic regulation through the secretion of autonomic nervous system and hormones and basic body metabolism. The brain, which plays such an important role, is known to gradually decline in brain function, memory, and cognitive ability as brain cells decrease with age. Although it is a natural phenomenon for the brain function to decline with age, it is said that the rapid decline in brain function can be prevented by improving and practicing various lifestyle habits. In particular, if you eat a balanced diet of various foods that are known to be excellent for smoothing blood flow to the brain and protecting brain cells from excessive free radicals, it plays an important role in improving overall brain functions such as memory, cognition, and concentration. do. So today, let’s look at various food information that can help improve memory. food for memory
1. Nuts
The first foods that are good for memory are nuts such as walnuts and almonds. Nuts contain a large amount of vitamin E, a type of fat-soluble vitamin, which helps in the smooth transfer of substances between brain neurons, which is said to be effective in enhancing memory. In addition, the omega-3 unsaturated fatty acids contained in nuts act as one of the substances constituting the cerebral cortex of the brain, helping to improve memory and prevent various brain diseases. In fact, according to a study conducted at UCLA in the United States, it was also reported that those who consumed walnuts, a type of nut, had higher cognitive functions, such as memory, information processing speed, and concentration, compared to those who did not.
2. Blue-green fish
Blue-backed fish such as mackerel, herring, horse mackerel, and sardines are also well-known as excellent brain foods and are said to help improve memory. The blue-green fish contains abundant amounts of omega-3 unsaturated fatty acids, which are also abundant in the nuts introduced above, in the form of animal origin. DHA and EPA, which are the main components of this abundant omega-3 unsaturated fatty acid, prevent brain aging and activate brain function, which is good for improving memory. In addition, the high-quality protein rich in blue-green fish also helps a lot in the smooth synthesis of brain neurotransmitters.
3. Berries
Berry fruits such as blueberries, blackberries, and strawberries are also known to improve memory and are good for brain health. The anthocyanin component abundantly contained in berry fruits is known as an excellent antioxidant, and it is said that it protects brain cells from oxidative stress caused by free radicals and at the same time activates nerves to improve memory and cognitive function. In addition, anthocyanins have the advantage of being an excellent anti-inflammatory substance that suppresses inflammation, and are known to have a beneficial effect on the prevention of neurodegenerative diseases. One study found that older people who drank blueberry juice significantly improved their ability to learn memory.
4. Turmeric
Ginger and turmeric belonging to the annual herb are well known as the main ingredient in curry. Turmeric contains a large amount of active ingredient called curcumin. Based on the powerful antioxidant and anti-inflammatory action of curcumin, it protects the brain nerves from free radicals and at the same time suppresses inflammation, which is beneficial for improving memory. It is also known that the aromatic essential oil contained in turmeric can help create new nerve cells and help prevent brain damage and slow the progression of brain diseases.
5. Eggs
Eggs, which are used as an ingredient in a wide range of dishes, are one of the most familiar ingredients. To the extent that it is called a complete food, it contains essential nutrients such as protein, essential amino acids, vitamins, and minerals. Eggs, in particular, are rich in choline, a nutrient that is good for brain health as a type of vitamin B group. This abundant amount of choline plays an important role in helping the production of the neurotransmitter acetylcholine. In addition, the egg yolk is rich in lecithin, one of the components of our body’s biological membrane, and it is said that it has a good effect on improving memory by activating brain cells.
6. Green Vegetables
Green vegetables such as spinach, kale, and broccoli are also said to be among the representative brain foods that help improve memory. Green vegetables are rich in antioxidants such as vitamin E and beta-carotene, which reduces the concentration of free radicals that cause brain cell damage and improves memory by facilitating blood flow to the brain. . In addition, folic acid, which is abundant in green vegetables, has the effect of reducing homocysteine. Homocysteine is a toxic by-product in the form of a mutation that is generated during the process of methionine to cysteine synthesis. When it stretches too much, it constricts cerebral blood vessels and at the same time causes problems such as cognitive impairment, increasing the risk of dementia. It is said that folic acid, which is abundant in green vegetables, is directly involved in the metabolism of methionine and is effective in preventing the increase in the concentration of homocysteine.
other food
In addition to the various foods introduced above, various foods such as legumes, whole grains, green tea, dark chocolate, salmon, and olive oil also facilitate brain blood flow and facilitate the synthesis of neurotransmitters to improve memory and brain function. It is said to be very helpful in improving function.
