Forgetting, which was seen as a problem of old age, has now become a problem even for young people due to factors such as intense work schedule, stress and malnutrition. One of the most important steps to be taken in order to prevent forgetfulness, which can sometimes leave us in a very difficult situation; acquiring a good eating habit.
Oily fish
Oily fish such as salmon, anchovies, sardines and sea bass are rich in omega 3 sources, which are healthy unsaturated fats. . In the studies carried out; 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 omega 3. Fish with high omega 3 content is also a source of DHA, which is found in the gray area of the brain and is vital for brain cell membranes. Omega 3 fatty acids, especially DHA, increase the communication between brain cells.
Thanks to this feature, it can be protective against forgetfulness, dementia and other neurological problems and diseases and strengthens memory. Against forgetfulness, fish should be consumed at least 2 times a week. But be careful that the fish has a low mercury content. Large and older fish such as shark, king mackerel, pike, swordfish, and tuna can contain more mercury.
Pumpkin seeds
Pumpkin seeds, which are a powerful antioxidant source, protect the brain from free radical damage, so cells are not vulnerable and memory does not regress. . 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 glass of unsalted pumpkin seeds a day.
Pomegranate
Flavonoids, a natural plant pigment, strawberry, blueberry, blackberry, pomegranate, damson, raspberry and black mulberry In addition to giving color to red and purple fruits, it also helps to strengthen memory. In an article published in the Annals of Neurology in 2012; It was stated that in women who consumed 2 or more servings of strawberries and blueberries every week, memory loss decreased for another 2.5 years.
Walnuts
Nuts are among the good sources of protein and healthy fats. Among them, it is stated that walnuts are very effective in strengthening memory. In a study conducted at UCLA (University of California, Los Angeles) in 2015; adequate and balanced walnut consumption; It has been determined that the cognitive test, which determines success in learning, remembering, receiving warnings, communicating, regulating emotions and making decisions, increases the success of the test. Walnuts also contain vitamin E, in other words alpha-tocopherol. People with low vitamin E have a poor memory performance. Therefore, take care to consume 3 whole walnuts a day.
Spinach
Green vegetables such as spinach, cabbage, arugula and parsley contain vitamin K, beta carotene, lutein, which is good for brain health. they contain folate. According to the research; These foods slow mental decline by 40 percent. You must have vegetables, which are important for brain health, on your table twice a week. However, you need to consume green leafy vegetables within 4 days at the latest, otherwise the amount of folate, carotenoids and flavonoids in their content decreases.
Eggs
In a study conducted at Harvard Medical School, Pediatric Epilepsy Research Center; Thanks to the choline found in the egg yolk, it has been shown that there is a decrease in memory loss caused by epileptic seizures. In addition, strong evidence was found between choline and human mind and perception levels; such as improving memory and learning skills. Eggs are also a good source of B12.
It is stated that low blood B12 level is associated with poor memory and low learning capacity. Protein, B, D and E vitamins in eggs also strengthen memory. The yolk of the egg is just as beneficial as the white. Because of these important benefits, take care to consume one egg every day.
Olive oil
In a study, olive oil has been shown to reduce the risk of Alzheimer’s disease thanks to its oleocanthal content. Olive oil achieves this effect thanks to the fact that oleocanthal prevents the formation of beta-amyloid plaques that accumulate and damage brain cells. It is also claimed that the rich vitamin E in its content increases mental capacity.
Vitamin E with antioxidant properties that develops with aging; It reduces the risk of conditions such as regression in memory, decrease in attention, decrease in problem solving and decision making ability. In addition, olive oil is known to reduce the risk of dementia. It will be sufficient to consume an average of 5 tablespoons of olive oil per day.
Turmeric
In a study conducted in the USA, it was determined that the active ingredient of turmeric, curcumin, helps macrophages that clear amyloid plaques 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 aged cells.
Curcumin is a powerful antioxidant, thus protecting the brain from lipid peroxidation (structural changes in fats) and nitric oxide radicals. Otherwise, as the age progresses, the effectiveness of the defense system decreases; Disruption of the balance between the factors that wear out cells and the defense system that resists it also results in the death of the cells. This increases the risk of forgetfulness and brings with it a weakened memory. You can add turmeric to your yogurt or salads.
Dark chocolate
Cocoa flavonoids in dark chocolate are used to learn and remember, receive warnings, communicate, regulate emotions and make decisions. They improve cognitive functions and have a positive effect on learning and memory. Flavonoids also slow the mental decline that occurs with aging. You can consume 40 grams of dark chocolate per week.
Lentils
Legumes such as lentils, chickpeas, soybeans and dried beans; They contain folate, potassium and iron. Thanks to their folate content, they positively affect memory performance in all age groups. In a study conducted at Pennsylvania State University; It has been determined that forgetfulness occurs due to iron deficiency in young women with iron deficiency.
Dried legumes are very valuable for the brain and nervous system, thanks to the high B vitamins they contain. They strengthen memory by helping the production of neurotransmitters that provide signal transmission between nerves. For a stronger memory, you should make it a habit to consume legumes at least once a week.
