Foods That improve Memory

Foods That improve  Memory 

What you eat can have a huge impact on how your brain functions; certain foods help to improve brain function. Many of these brain foods protect your brain by releasing anti-oxidants, natural chemicals that break down harmful compounds called "oxidants" that your body produces naturally. Most of these foods also contain important vitamins and nutrients essential for health.  Here are the basics of a healthy diet that will help your memory. 

Healthy Fats - Build Your Brain:  Your brain cell's is made up of "healthy fats". The most important of these are the Omega-3 fatty acids. As your brain repairs itself and grows new neurons, it needs an abundant supply of Omega-3’s from your diet: cold-water fish, canola/ flax seed oil, soybeans,walnuts, and eggs.    Antioxidants - Protect Your Brain.  See the list to the right. 

High-Tyrosine Proteins - Spark Your Brain:Neurotransmitters,chemical messengers in your brain, carry signals from one neuron to the next. The best neurotransmitter-building foods for boosting alertness, energy, and concentration include seafood, meat, eggs, soy and dairy.

Water - Hydrate Your Brain: It's important to stay well hydrated.Being even slightly dehydrated decreases your mental energy and can impair your memory.It can also increase anxiety.You can use the following calculator to help you determine how much water you need per day:
http://www.csgnetwork.com/humanh2owater.html

Fiber - Regulate Your Fuel Supply: Fiber helps your brain function at its best.Sugar provides fuel for the brain, but it needs to be the right type of sugar—glucose, not refined sugars.Fiber slows the absorption of sugar so that it enters your bloodstream gradually, rather than quickly like refined sugars.Foods containing healthy amounts of fiber include dried fruits, vegetables, legumes, nuts and seeds, whole fruit, and whole grains.

Foods to Avoid: Because your brain needs a steady stream of glucose to work properly, foods that spike your blood sugar will cause you to crash later and leave you feeling unfocused.Avoid anything made with white flour, (i.e. white bread, white pasta, donuts, etc.).Also avoid regular soda, which is a “sugar bomb,” delivering too much refined sugar at once.

Eat Regularly:To perform your best mentally, you must keep your blood sugar steady throughout the day.The best ways to do this is to eat breakfast, eat smaller meals more frequently throughout the day, and eat a late afternoon protein snack.Studies show that students who eat a healthy breakfast are more successful than those who do not.

BRAIN FOODS INCLUDE:  

• Apples 
• Avocados 
• Bananas 
• Blueberries 
• Grapes 
• Cherries 
• Dried Fruit 
• Broccoli 
• Eggplant 
• Spinach and dark green vegetables 
• Onions 
• Eggs 
• Legumes 
• Nuts and Seed
• Flaxseed oil 
• Whole Grains 
• Salmon 
• Green Tea 
• Rosemary 
• Dark Chocolate