A lot of fruits and vegetables can help improve memory. So if you are suffering from memory loss, then you should add some of these fruits and vegetables to your diet.
We usually eat 3 times a day, 7 days a week. Just imagine if you put these memory-boosting fruits and vegetables in your meals every day. Consistent digestion and absorption of these nutritious foods will really maximize your brain’s cognitive function and enhance your memory. Studies even show that people who consumed high amounts of fruits and vegetables over the years had less age-related memory loss.
Here are some fruits and vegetables that can improve your memory.
1. QUERCETIN-RICH FRUITS AND VEGETABLES
Quercetin is a phytochemical that makes lemons yellow, apples red and onions purple. In the human digestive system, quercetin acts as a biological response modifier that boosts the immune system against infections and diseases. It has anti-cancer, anti-inflammatory and anti-oxidant properties that protect the brain cells from oxidative stress. It is also believed that it can help prevent Alzheimer’s disease. Quercetin is a flavanoid that can help improve memory. It can also be found in broccoli, tomatoes, parsley, blueberries, black currants and red/purple grapes.
2. ANTHOCYANIN-RICH FRUITS AND VEGETABLES
Anthocyanin is responsible for the dark pigmentation of eggplants and berries. Like quercetin, anthocyanin is also a potent anti-oxidant that can help boost memory since it protects the brain cells from getting damaged from free radicals that are natural byproducts of our body. Red apples, red grapes, rhubarb, red beets, red/purple cabbage, and berries are rich with anthocyanin.
3. CRUCIFEROUS VEGETABLES
Brussels, cauliflower, cabbage, radishes, collard greens, arugula and watercress are examples of cruciferous vegetables. A study conducted by Harvard researchers found out that women in a Nurses’ Health Study who ate a lot of cruciferous vegetables had performed better in their memory tests. This shows that this kind of vegetables can enhance memory to its optimum level.
4. LEAFY GREEN VEGETABLES
Leafy green vegetables contain folic acid or folate. It helps protect the brain from memory loss caused by aging. Having an adequate amount of folate in our body can prevent the risk of developing cerebrovascular diseases like stroke which can lead to
dementia. Folate is also important to lessen the amount of homocysteine, an amino acid that affects nerve cells, thus, reducing development of Alzheimer’s disease. Leafy green vegetables that you should include to improve memory are mustard green, spinach, kale, collard and Swiss chard.
Incorporating just a few of these fruits and vegetables into your diet can greatly improve your cognitive function and lead to a happier, healthier memory.