10 foods that help improve your memory By Allah Dad Khan

2. Ten Foods That Help
Improve Your Memory
By
Allah Dad Khan

3. 1. Avocado
Avocados are a source of monounsaturated fats, omega 3, and omega 6
fatty acids. These increase blood flow to the brain, lower cholesterol, and
aid in the absorption of antioxidants. Avocados also come with many
antioxidants of their own, including vitamin E, which protect the body and
the brain from free radical damage. They are also a good source of
potassium and vitamin K—both protect the brain from the risk of stroke .

4. 2.Beans and Legumes
Beans and legumes are excellent sources of complex carbohydrates.
These complex carbohydrates are also mixed with fiber that slows
absorption, giving us a steady supply of glucose for the brain without the
risks of sugar spikes associated with many other sugar sources. Beans and
legumes are also rich in folate—a B vitamin critical to brain function—and
essential omega fatty acids.

5. 3.Beets
Not only are beets super trendy these days, they're also
loaded with nitrates. Great—but what are nitrates? "Nitrates
are a form of nitric oxide, which is a natural compound that is
involved in vascular dilation (and associated blood pressure
lowering)," explains Krikorian. So the nitrates increase blood
flow and oxygen to the brain, thus improving mental
performance

6. 4.Blueberries and Grapes
"Berry fruits and vegetables contain compounds that are important for optimal
function and resisting decline with aging," says Robert Krikorian, PhD, who leads
the Cognitive Aging Program at the College of Medicine at University of Cincinnati.
One of his studies found that those who drank blueberry juice every day for two
months significantly improved their performance in learning and memory tests.
In another study, he found similar results with Concord grape juice.

7. 5. Broccoli
Broccoli – Broccoli is a superfood for the whole body. It is rich in calcium,
vitamin C, B vitamins, beta-carotene, iron, fiber, and vitamin K. These
nutrients protect against free radicals, keep blood flowing well, and
remove heavy metals that can damage the brain.

8. 6.Coconut Oil
Coconut oil contains medium chain triglycerides that the body uses for energy,
leaving glucose for the brain. It also seems to have a beneficial effect on blood
sugar, blood pressure, and cholesterol. Anything that benefits the heart and
circulation also benefits the brain. Coconut oil acts as an anti-inflammatory as well
and has been linked to helping prevent Alzheimer’s and dementia.

9. 7.Coffee
Can't remember where you put your phone? (Oh, that's right, it's in your hand ...) Have a cup—
or three—of Joe. Researchers from the University of Innsbruck in Austria found that the
caffeine equivalent of about two cups of coffee increased brain activity in two locations, one
of which is involved with memory. And a study by researchers at the French National Institute
for Health and Medical Research found that women over 65 who drank three or more cups of
coffee a day were better at recalling words than women who consumed little or no coffee.

10. 8.Turmeric
• Plan a weekly Indian takeout night: Researchers have found that curcumin,
a primary ingredient in turmeric and curry powders, slows the formation
of plaque deposits and even destroys accumulations in mouse brains.
These plaque deposits—known as amyloid plaques—have been linked to
the development of Alzheimers. Curry has also been proven to help
prevent cancer and heart disease.

11. 9. Spinach and Kale
Leafy greens contain antioxidants and they're also loaded with a significant
amount of folate. "Studies have shown that folate-rich foods improve
memory by decreasing inflammation and improving blood flow to the
brain," says Wright. Folic acid has also been proven to lower levels of
homocysteine, an amino acid linked to a higher risk of heart disease. In
a study published in the American Society for Clinical Nutrition,
researchers followed 321 men for three years and tracked their levels of
homocysteine; those with higher levels showed memory decline and
those who ate foods rich in folic acid seemed to fight memory decline.

12. 10 Red cabbage
• Red cabbage is full of polyphenols, a powerful antioxidant
that benefits the brain and heart. Red cabbage also has
glucosinolates, compounds that fight cancer.