Best 7 foods that improve your memory.

These are the list of foods which contain rich in B vitamins, iron, and zinc.

Eggs, Pumpkin seeds, Olive oil, Beet juice, Broccoli, Turmeric, Black beans, Spinach, Walnuts, Fish (salmon).

1) Walnuts.                                                    

The product contains protein, vitamins B, K, and P, healthy fats like omega-3, phenols, and essential amino acids that are not synthesized in the body and are obtained only from food. 

The most important for memory is alpha-linoleic acid, which helps brain cells multiply. Walnuts also improve blood circulation. 

2) Spinach.

Spinach contains 5 hole foods to fuel your brain vitamins K, A, C, and pigments lutein and zeaxanthin. Vitamin K counts new vitamin K analysis supports the triage theory best for memory, as it is involved in the synthesis of fats, which are important for the construction and operation of cells. 

Vitamins A and C help the brain function better, fight inflammation, and are good for immunity. Lutein and zeaxanthin play an important role in good vision and hence visual memory. And if zeaxanthin is already contained in the retina, then lutein can only come to us from the outside, along with food of plant origin.

Spinach contains the highest amount of lutein among edible plants. It is best to use a vegetable in salads - it retains a maximum of properties fresh - and chop up the daily norm there - about 100-150 grams of the product.

3) Broccoli.

Broccoli, like eggs contain foods linked to better brainpower large amount of choline and vitamin K. Thanks to them, the perception of verbal information and episodic memory improves, which captures events in great detail. 

Broccoli also contains glucosinolates, which prevents the breakdown of acetylcholine, organic compounds that transmit nerve impulses. Thus, broccoli optimizes the functioning of the nervous system and positively affects brain function. 

Vegetables can be eaten every day. By the way, there is a lot of vitamin C in broccoli - even more than in citrus fruits, and saturation with it occurs faster due to the high fiber content.

Vegetables should be cooked immediately after purchase, or frozen to preserve more vitamins and benefits. During long-term storage without refrigeration, useful substances will be lost.

4) Beet juice.

                                                                                   

Scientists from one of best university across the world that established the benefits of beet juice are that beetroot juice improves the flow of blood and oxygen to the brain, making the latter work more efficiently. 

This juice contains antioxidants that remove toxic substances from the body. To make memory work better, doctors recommend the truth about beet juice drink up to two glasses of juice a day.

5) Pumpkin seeds.

                                                                                 

Rich in zinc, seeds help the brain to better perceive and absorb information. The product will supply the body with magnesium, tryptophan, selenium, vitamins B1 and K, which contribute food for fueling your brain concentration, long-term retention of information in memory, and reducing stress levels. 

Magnesium, which is part of the seeds, renders Magnesium supplement helps boost brainpower positive effect on the nervous system, including the nerve endings in our head. To get the maximum of nutrients, you need to eat from 50 to 100 grams of seeds per day.

6) Olive oil.

                                                                          

One of the best scientists from American university confirmed extra-virgin olive oil preserves memory, protects the brain against Alzheimer's that olive oil supports memory and learning abilities, and also prevents the formation of vascular plaques. 

This is because it contains polyphenols, important antioxidants that slow down the aging process of the brain. The longer the cells remain young, the longer they will be able to work at full capacity. This means that the memory will function efficiently. In addition, polyphenols improve metabolism and intestinal micro flora.

For maximum benefits, it is best to add raw butter as a salad dressing: two teaspoons a day is sufficient. But frying will not be beneficial - when heated, carcinogens begin to be released, and the oil completely loses its beneficial properties.

7) Eggs.

Eggs are rich in choline, an important substance that helps form new cells and has a positive effect on nerve endings. The better nerve impulses pass in the brain, the more efficiently our memory will work. When neurons connect well with each other, information is absorbed faster.

 

There are also a lot of vitamins in the egg - B6, B9, B12, and D. B vitamins reduce the level of homocysteine, a hormone that can attack the walls of blood vessels and form blood clots. 

Vitamins B and D help the absorption of protein and have a positive effect on brain cells, stimulating their reproduction. In addition, egg white is considered most protein – Which is Best? digestible among animal proteins. Thus, the more eggs we eat, the more the brain receives "building material", and cognitive abilities improve. Doctors recommend

Eggs and Cholesterol - How Many Eggs Can You Safely Eat? eat 2 to 6 eggs a week.