Foods That Boost Memory

Forgetfulness, mental fatigue, difficulty concentrating and lack of attention have become a problem of our age across all age groups from 7 to 70 regardless of young or old. One of the most important habits we need to pay attention to in order to protect our brain health should be drinking an adequate amount of water every day. Because when we don't drink water, the brain is one of the first organs affected in our body. First and foremost, we must drink at least 8-10 glasses of water a day! Another important point that we should never neglect for our brain to function healthily is to eat adequately and in a balanced manner. Furthermore, due to the vitamins and minerals they contain, it is very important that we consume regularly some foods that have a special importance in protecting brain health. Nutrition and Diet Specialist Dilem İrkin Koçan provided important information about the foods that should regularly appear on our table to strengthen our memory and avoid concentration problems.

Fish

"Fish rich in Omega 3 should definitely be included in your nutrition list to protect and strengthen brain health," says Nutrition and Diet Specialist Dilem İrkin Koçan: "There are numerous scientific studies showing that fish oil protects the brain's memory and cognitive abilities from loss and dementia. A large percentage of brain tissue consists of fatty acids and consuming more Omega 3 fats helps provide better communication between nerves and protects the brain's volume."

For brain health, make an effort to consume fatty fish such as sardines, anchovies, horse mackerel and bluefish at least 2 times a week, which are low in mercury and contain high amounts of Omega 3.Eggs

Eggs have the highest quality animal protein source required for our body. In particular, they play an extremely important function in helping the development of brain cells. Thus it strengthens cognitive functions such as learning and memory. Eggs contain choline, a type of B vitamin. Choline also affects the production of new brain cells. The amino acids found in eggs interact with cell function, helping to maintain neurotransmitter balance for the purpose of preventing mental and neurological disorders.

Whole grains

Grains, a source of B vitamins, are necessary for brain health protection and a strong memory. In particular, bran grain products which are a rich source of fiber should definitely be included in your diet. Bread made from whole wheat flour is also a good source of B vitamins. B vitamins enable nerve cells to perform their functions healthily and play a role in the proper functioning of nerve signals. Particularly B vitamins B6, B12 and folic acid can reduce the risk of Alzheimer's disease by suppressing the rise of a substance called homocysteine in the blood.

Walnuts

Walnuts are a food rich in Omega 3 and 6 fatty acids, phosphorus, calcium, potassium and iron. Scientific studies have shown that walnuts improve memory, perception and learning abilities. Nutrition and Diet Specialist Dilem İrkin Koçan stated that consuming 3-4 whole walnuts a day is important for brain health, adding, "Children should also consume at least 2 whole walnuts a day for brain development or 10-15 pieces of hazelnuts or almonds which are also rich in Omega 3 content per day."

Yogurt

Yogurt, a rich source of calcium, helps strengthen memory with the tyrosine it contains. Make an effort to consume at least 2 servings of yogurt or other dairy products a day (milk or yogurt).Peanuts

Peanuts, a rich source of niacin, help protect brain health with this property. In addition to contributing to the healthy functioning of the nervous system, it also reduces the risk of Alzheimer's. However, do not forget that peanuts have allergenic properties and are high in calories. For this reason, consuming 15-20 pieces a day will be sufficient. Breakfast is Very Important Breakfast is the most important meal of the day. The reason for this is that the most important nutritional sources required by the body are met in this meal. According to studies; if breakfast is not eaten after a long period of fasting at night, in addition to problems such as a decrease in mental activities and lack of attention, many problems such as headaches, dizziness and weakness occur. To start the day refreshed, your breakfast should definitely include eggs, cheese, tomatoes, cucumber and whole grain bread. To provide long-lasting satiety and energy, you can also consume olives, walnuts, hazelnuts and almonds at breakfast.