Genetic factors, age, a stressful life, poor sleep quality and, of course, nutrition… Each of them are factors that affect the functioning of your memory. In order to have a good memory, the cells in our body must be in a healthy structure and number. The health of cells depends on their nutrition and getting enough oxygen. Considering that oxygen and nutrients are carried by blood, it is very important to have good heart health in order to have healthy cells.
First of all, you should take good care of your heart, consume heart-friendly foods, have ideal blood fat levels, exercise and not smoke. Let’s come to the foods that will add health to our health;
Foods containing flavonoids;
Anthocyanin and quarcetin, the flavonoids that give color to fruits and green leafy vegetables, are found in apples, blueberries and onions. Blueberry is a very popular fruit thanks to its strong effect. In addition, strawberry helps to protect cell health thanks to its antioxidant content. Including these foods in daily life will be effective in strengthening our memory. It is possible to preserve the nutritional content of fruits purchased in season by freezing them.
Green leafy vegetables;
Dark green leafy vegetables have a say on memory with their folate content. According to studies, people with high homocysteine value have low memory, while people who eat foods rich in folic acid have a stronger memory. According to another study, an improvement in memory was observed in the case of regular folic acid intake for 5 weeks.
Omega-3 fatty acids;
It is very important to have healthy fats in our lives to have a healthy mind. Deep-sea fish such as salmon, sardines, mackerel and herring are fish with healthy fats. In a study of 3000 people over six years, it was observed that people who ate fish once a week had a 10% better memory than people who did not eat fish. Many studies show that people who consume foods rich in omega-3 fatty acids have a stronger memory. If you want to live a healthy life and have an effective memory, take care to eat fish 3 days a week. Instead of unhealthy processes such as frying, cook your fish in the oven by steaming. If you don’t eat enough or don’t like fish, consult your doctor for supplements.