10 Important Foods That Help Fight Forgetfulness

One of the most important steps to prevent forgetfulness that can put us in difficult situations is to adopt proper eating habits! "Of course there is no magical pill or miraculous nutrient that sharpens the mind. The most important point to pay attention to for a strong memory is to follow a healthy eating model," said Sıla Bilgili Tokgöz, Nutrition and Dietetics Specialist at Acıbadem Bakırköy Hospital, continuing: "This eating model should include vegetables and fruits. It should consist of olive oil as a healthy fat source and oil-bearing seeds like walnuts, almonds and hazelnuts. The protein source should consist of eggs, fatty fish containing omega 3 and legumes containing plant-based protein. As a result of studies conducted, when compared with other eating models, it was determined that this type of eating model not only strengthens mental functions but also protects the heart and blood vessels." So which foods should not be missing from your table to have a strong memory? Sıla Bilgili Tokgöz, Nutrition and Dietetics Specialist at Acıbadem Bakırköy Hospital, provided important information about foods that support brain functions.

Fatty Fish

Fatty fish such as salmon, anchovy, sardine and sea bass are very rich in omega 3 sources, which are healthy unsaturated fats. In studies conducted; The protein called beta-amyloid, which damages brain clusters in Alzheimer's patients, was found to be low in the blood levels of people fed with omega 3. Fish with high omega 3 content is also a source of DHA, which is found in the gray matter of the brain and is vital for brain cell membranes.

Pumpkin Seeds

Pumpkin seeds, a powerful antioxidant source, protect the brain from free radical damage, thus cells remain defended and memory does not decline. Pumpkin seeds are also a good source of magnesium and zinc. Magnesium is a very important mineral for learning and memory. You can consume 1 tea cup of unsalted pumpkin seeds per day.

Pomegranate

Flavonoids, a natural plant pigment, give color to red and purple fruits such as strawberries, blueberries, blackberries, pomegranate, plums, raspberries and black mulberries, while also helping strengthen memory. In an article published in the Annals of Neurology journal in 2012, it was noted that in women who consumed 2 or more servings of strawberries and blueberries per week, memory loss was delayed by 2.5 years.

Walnut

Nuts are among good protein and healthy fat sources. Among these, walnuts are noted to be very effective in strengthening memory. In a study conducted at UCLA (University of California, Los Angeles) in 2015, it was determined that adequate and balanced walnut consumption increased the success in cognitive tests that measure success in learning, remembering, receiving stimuli, communicating, regulating emotions and making decisions. Walnut also contains vitamin E, in other words alpha-tocopherol. Low memory performance was found in individuals with low vitamin E. Therefore, make sure to consume 3 whole walnuts per day.

Spinach

Green vegetables such as spinach, cabbage, arugula and parsley contain vitamin K, beta-carotene, lutein and folate, which are good for brain health. According to research, these foods slow mental decline by 40 percent.

Egg

In a study conducted at the Pediatric Epilepsy Research Center at Harvard Medical School, it was revealed that thanks to choline found in egg yolks, there was a reduction in memory loss caused by epileptic seizures. Furthermore, strong evidence was found between choline and human mind and perception levels; for example, developing memory and learning skills. Eggs are also a good source of B12. It is stated that low B12 levels in the blood are associated with poor memory and low learning capacity.

Olive Oil

In a study, it was shown that olive oil reduces the risk of Alzheimer's disease thanks to oleocanthal in its content. Olive oil provides this effect through oleocanthal preventing the formation of beta-amyloid plaques that accumulate in brain cells and cause damage. Additionally, it is argued that its rich vitamin E content increases mental capacity. Vitamin E, which has antioxidant properties, reduces the risk of conditions that develop with aging, such as memory decline, reduced attention, decreased problem-solving and decision-making abilities.

Turmeric

In a study conducted in America, it was found that curcumin, the active ingredient of turmeric, helped macrophages that clean amyloid plaques seen in Alzheimer's patients. Macrophages, which play an important role in the immune system, eliminate foreign proteins that cause inflammation and their effects, and break down dead and aging cells. Curcumin is a powerful antioxidant, thus protecting the brain from lipid peroxidation (structural changes in fats) and nitric oxide radicals.

Dark Chocolate

Cocoa flavonoids found in dark chocolate improve cognitive functions such as learning and remembering, receiving stimuli, communicating, regulating emotions and making decisions, and have a positive effect on learning and memory. Flavonoids also slow mental decline caused by aging. You can consume 40 grams of dark chocolate per week.

Lentil

Legumes such as lentils, chickpeas, soybeans and dried beans contain folate, potassium and iron. Thanks to the folate in their content, they positively affect memory performance in all age groups. In a study conducted at Pennsylvania State University, it was found that iron deficiency-related forgetfulness occurred in young women with iron deficiency. Legumes are very valuable for the brain and nervous system thanks to the high B vitamins they contain. By helping in the production of neurotransmitters that provide signal transmission between nerves, they strengthen memory.