We are living in an era where people are multitasking and leading a sedentary lifestyle. Eating habits are also changing. Today’s food habits and lifestyles are taking a toll on our health and performance at work. Here are some tips to eat healthy and enhance your memory power. To perform well it is necessary to memorize a lot of things. I have collected these tips from http://food.ndtv.com. Hope it is helpful for all of you.
Food for Thought – Did you know that the brain is an energy hungry organ? Despite comprising only 2% of the body’s weight, the brain gobbles up more than 20% of daily energy intake. So a healthy diet might be as good for your brain as it is for your overall health, and eating right may in fact be more important than you think. After all, you are what you eat. The brain demands a constant supply of glucose which is obtained from recently eaten carbohydrates like whole grains, fruits and greens. Because when the glucose level drops, it results in confused thinking. No, this does not give you the license to slurp on sugary drinks. Instead eat throughout the day to optimize brain power- not too much, not too little. Memory superfoods include antioxidant-rich, colorful fruits, green leafy vegetables and whole grains which protect your brain from harmful free radicals. Choose low-fat protein sources such as fish and drink at least 8 glasses of water daily since dehydration can lead to memory loss and confusion.
- Vitamin C and B: Vitamin C, found in citrus fruits, is associated with mental agility, whereas Vitamin B is known to guard against age-related brain shrinkage and cognitive impairment. Load up on blackcurrants, fish, green leafy vegetables, mushrooms, peanuts, sesame seeds and eggs to rev up your brain power.
- Nuts and Seeds: A handful of seeds and nuts may help improve your memory power significantly. Pumpkin seeds are loaded with zinc that play a great role in sharpening your memory. Brain-shaped walnuts are a good source of omega-3 and other essential nutrients crucial for brain functioning and memory skills. Sunflower seeds are good sources of Vitamin E, just sprinkle them on top of your salad to give your brain a boost. Even peanuts are packed with vitamin E, a potent antioxidant. Almonds and hazelnuts also help boost memory.
- Berries: Blueberries are the top source of substances called anthocyanins which are brain-boosting antioxidants. Eating blueberries daily can help combat against the onset of short term memory loss. Even strawberries, when consumed regularly can help delay age-related memory decline.
- Green Vegetables: Broccoli, kale, collard greens, spinach – all green vegetables are full of iron, Vitamin E, K and B9 (folate), and phytonutrients like vitamin C which are extremely important for brain cell development. Vitamin K is known to be helpful in cognitive enhancement and increasing mental alertness.
- Avocados: Enriched with Vitamin E, avocados are loaded with antioxidants which help in keeping the brain healthy and alert. Creamy avocados are also associated with lowering the risk of Alzheimer’s.
- Tomatoes: Tomatoes are a good source of lycopene which acts against brain cell degeneration and aids in the maintenance and production of new brain cells.
- Whole Grains: Whole grains are considered to be the powerhouse of energy and help you focus better. On consuming fiber-rich whole grains, energy is released in the body in the form of sugar which assists the brain in functioning properly, keeping us alert.
- Fish: Omega-3 fatty acids as well as DHA and EPA are essential for healthy brain functioning as well as for healthy brain neurons. Include salmon, mackerel, tuna and other fish in your diet. Vegetarian? You can substitute with soybean oil and flaxseed oil.
- Red Wine: Resveratrol, a powerful antioxidant, predominantly present in red wine protects against cell damage and Alzheimer’s disease. So, consuming a glass of red wine a day may actually keep memory loss at bay.