Top 10 Foods to Boost Memory: Do you know that your brain uses 20% of your total energy? Your brain is the centre because it controls each and every organ in your body and thus, it is very important to take good care of it no matter what. Once your child joins school, his/her memory becomes of utmost priority and you might be looking for those foods which can actually boost their memory. Today we will talk about the nutrients which boost the memory and the foods rich in those nutrients.
We always try to reduce carbohydrates whether it is for weight loss or for some other reason but do you know that glucose is the primary source of energy for the brain? Thus, if you want to stay sharp and keep your brain healthy, never give up this nutrient. Other nutrients which are very essential include B-complex, omega-3 fatty acids, iron, magnesium, zinc, etc. Top 10 Foods to Boost Memory is a best way to know the list of foods that will help for boost the brain.
1. Whole Cereals Whole cereals not only contain fiber but also the abundant amount of B vitamins which are lost in the milling process. Not to mention refined foods only harm the system. Besides, whole grains are also rich sources of vitamin E which is yet again vital for the brain. Include brown rice, whole wheat, barley, jowar, ragi and other millets to your diet.
2. Fatty Fish Omega-3 fatty acids are present in abundant quantities in fatty fish or oily fish which are very essential to reduce the inflammation and fight the free radicals which tend to attack the body organs including the brain. Omega-3 fatty acids also help in building the protective membrane around each cell including neurons in the brain. It also increases the blood flow to the brain thereby boosting memory. Salmon, sardines, tuna, mackerel, herring, etc. are examples.

3. Nuts & Seeds These are concentrated forms of nutrients. They are very rich sources of antioxidants especially vitamin E, omega-3 fatty acids and many other nutrients. Vitamin E acts as an antioxidant and fights off oxidative stress and prevents inflammation in the body and the brain. Besides, omega-3 fatty acids are very essential for the brain functioning. These are also rich sources of iron, magnesium and zinc which are very essential nutrients for brain health. The only rule for nuts is to soak and eat. The anti nutritional factors present in them prevent absorption of the essential nutrients. Soaking overnight or at least roasting them is suggested. Seeds can be roasted and stored. Almonds, walnuts, pistachio, cashew nuts etc. are nuts; and pumpkin seeds, flax seeds, watermelon seeds, sunflower seeds, etc. are seeds that you can add to your diet.
4. Berries If you think of the richest sources of antioxidants then berries are one of them. Anthocyanin, catechin,quercetin and caffeic acid are the antioxidants to name a few. Besides, berries have numerous benefits including better communication between neurons, anti-inflammatory properties, increasing plasticity, reducing age related neurodegenerative diseases, etc. Plasticity means the ability to build new connections between neurons which results in good memory. Strawberries, blackberries, blueberries, raspberries, blackcurrants, and mulberries are a few examples of berries.
5. Dark Chocolate There is no doubt that your child loves chocolates but before you give it to the kid, think and opt for a better choice. Hand a dark chocolate instead of candies and milk chocolates instead. Dark chocolates contain cocoa which is a very rich source of antioxidants called polyphenols which prevents oxidative stress and reduces the chances of developing age related cognitive decline or memory loss. So, this is also good for adults. Make sure it is at least 70% dark chocolate.
6. Eggs When it comes to quality protein, we think of eggs because they contain all the essential amino acids in the right proportion. Essential amino acids are those which our body cannot manufacture by itself and hence, needs to be taken through diet. When we eat quality protein it is well utilized. Besides, eggs are rich sources of B vitamins like vitamin B6, vitamin B9 and vitamin B12 which are rare to find; vitamin B12 being the rarest. It is also a good source of vitamin D which is also rare to find in food. When we are deficient in vitamin D, it prevents proper calcium absorption which in return can affect the brain. Eating them raw is never suggested since it contains anti nutritional factors. Dietitians always recommend eating hard boiled eggs.
7. Broccoli These are also very rich sources of antioxidants and are considered as super food. Isothiocyanates and vitamin C in broccoli fight free radicals and reduce inflammation in the body. Broccoli is also rich in vitamin K which is linked to memory. However, these are on the expensive side in the market and hence, you can consider cabbage, brussel sprouts, cauliflower, kale and turnip since they are also very rich sources of these nutrients.
8. Turmeric It acts as an antioxidant and anti-inflammatory compound which fights free radicals protecting all the body organs. Besides, it is also linked to boosting memory in Alzheimer’s patients, easing depression and in the growth of the neurons at the hormonal level. It boosts the production of dopamine and serotonin which are needed to keep the mood pleasant. Thus, turmeric or curcumin capsules are suggested for the depression patients.
9. Green Tea We have already spoken about the benefits of antioxidants and what else can be the richest source of these? Having a cup of green tea early in the morning can not only soothe the brain and wake it but also boost the memory by fighting off any free radicals coming its way.
10. Quinoa This is the only vegetarian source of quality protein which means it contains all the essential amino acids. Besides, it is also a rich source of B vitamins making it suitable for brain health. It is a rich source of iron which is necessary to oxygenate the blood and there is no doubt that oxygen is very essential for the brain to function properly.