13 Scientifically Proven Ways to Improve Memory#nootropics

BRAIN HEALTH
This is Urban diets and health and I would be showing you meals to drastically improve your brain health. Kindly watch this video to the end to get all the valuable information.
Just as there is no magic pill to prevent cognitive decline, no single almighty brain food can ensure a sharp brain as you age.
Nutritionists emphasize that the most important strategy is to follow a healthy dietary pattern that includes a lot of fruits, vegetables, legumes, and whole grains.
Try to get proteins from plant sources and fish and choose healthy fats, rather than saturated fats.
There are several nutrients that positively affect neural pathways:
1. omega-3 fatty acids
2. flavonoids
3. curcumin
4. B vitamins
5. vitamin D
6. vitamin E
7. vitamin C
8. choline
9. iron
10. calcium
11. selenium
12. zinc
13. copper
We’ll break down foods that are high in the nutrients listed above and how they can boost your general brain health.
1 Green leafy vegetable
Leafy greens such as kale, spinach, collards, and broccoli are rich in brain-healthy nutrients like vitamin K, lutein, folate, and beta carotene. Research suggests these plant-based foods may help slow cognitive decline.
2. Fatty fish.
Fatty fish are abundant sources of omega-3 fatty acids, healthy unsaturated fats that have been linked to lower blood levels of beta-amyloid-the protein that forms damaging clumps in the brains of people with Alzheimer’s disease. Try to eat fish at least twice a week
3. Berries.
Flavonoids, the natural plant pigments that give berries their brilliant COLOURS, also help improve memory.
4. coffee.
The caffeine in your morning cup of coffee might offer more than just a short-term concentration boost. Caffeine might also help solidify new memories, according to other research
5. Walnuts.
Nuts are excellent sources of protein and healthy fats, and one type of nut in particular might also improve memory. Walnuts are high in a type of omega-3 fatty acid called alpha-linolenic acid (ALA). Diets rich in ALA and other omega-3 fatty acids have been linked to lower blood pressure and cleaner arteries. That’s good for both the heart and brain.
6. Green tea
Green tea has two components that could help boost brain power. In addition to caffeine, green tea contains L-theanine, an amino acid known to help with stress management and enhance brain performance.
7. Dark chocolate
Studies suggest that dark chocolate and cocoa products may have positive effects on brain function. Older research has also found that eating Chocolate may help reduce mental fatigue.
8. Turmeric
Turmeric, the powerful golden anti-inflammatory spice, has been linked to improved memory and brain function.
9. Pumpkin seeds
They are a rich source of micronutrients that are linked to brain health, learning, and memory. If you’re low in iron, zinc, magnesium, or copper, it may be helpful to snack on pumpkin seeds as you study.
Pumpkin seeds also contain antioxidants, which some animal studies suggest may help with memory enhancement.
10. Citrus
The flavonoids in citrus fruits may help protect your nerve cells from injury. A small 2016 study in young adults found that drinking a flavonoid-rich juice helped enhance blood flow.
11. Eggs
Eggs are rich in vitamin B12, choline, and selenium – all of which support memory and brain health and performance. Start your day with the best scrambled eggs ever.
12. Avocados
They’re a great source of carotenoids. Research shows that adding avocados to your diet can positively influence mental function.
13. Beets
Research from 2011 suggests that beets increase blood flow to the brain – specifically to the frontal lobe, which has to do with decision making and memory.
Conclusion
When trying to consume more brain-boosting foods for studying, remember that nutrients don’t go where you want them to go – they go where your body needs them the most. So it’s better to include all these foods as part of a balanced, nutrient-rich diet rather than to try for a quick fix.
When you’re stressed or need some extra brain power, follow these helpful tips:
1. Get plenty of sleep.
2. Space out your study sessions and break up the information into small, manageable chunks.
3. Get moving – even just a half-hour of moderate exercise can improve your brain’s processing speed.
4. Take breaks.
5. Meditate. It might help you beat stress, improve your focus, and boost your attention span.
6. Stay hydrated – water affects concentration and overall brain performance.
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