If you occasionally forget what you’re looking for; unable to remember names, and write down lots of lists and later on forget where you kept them — then these symptoms indicate you’re experiencing some memory loss. There are certain ingredients that scientists claim that help to improve memory. Let’s check them out:

foods that improve memory

Salmon

Lauri Wright, PhD, RD, LD, and assistant professor of nutrition at the University of South Florida and a spokesperson for the Academy of Nutrition and Dietetics, explains the reason that fish is called brain food. She says,”Several studies have shown that a diet containing generous amounts of omega-3 fatty acids leads to decreased rates of dementia and improved memory recall.” In a research at the Rush University Medical Center in Chicago, 6,000 people were followed for four years to see how diet affected their memory. Researchers found that habitual fish eaters (at least once a week) had a 12 percent slower memory decline than those who did not eat fish. The fish eaters also saw a 60 percent cutback in the risk of developing Alzheimer’s disease. Wright recommends four-ounce servings each week of omega-3-rich fatty fish like salmon, mackerel, herring, and sardines.

Curry

Researchers have discovered that curcumin, a main ingredient in turmeric and curry powders, slows the formation of plaque deposits as well as destroys accumulations in mouse brains. These plaque deposits called amyloid plaques have been connected with development of Alzheimers.

Blueberries and Grapes

Robert Krikorian, PhD, who heads the Cognitive Aging Program at the College of Medicine at University of Cincinnati opines, “Berry fruits and vegetables contain compounds that are important for optimal function and resisting decline with aging.” A study uncovered that those who drank blueberry juice every day for two months markedly improved their performance in learning and memory tests. A second study found identical results with Concord grape juice.

Beets

Beets are in trend these days, besides they are as well packed with 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. Therefore, nitrates boost blood flow and oxygen to the brain, leading to improvement in mental performance.

Spinach and Kale

Leafy greens are loaded with antioxidants and plenty 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 helps lower levels of homocysteine, an amino acid connected with a higher risk of heart disease. A study was undertaken by researchers where they 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. This study was then published in the American Society for Clinical Nutrition.

Chewing Gum

Chewing gum can amazingly boost memory. A study was conducted in 2013 by researchers at Cardiff University. In the study there were two groups of people, & each listened to a 30-minute recording of a sequence of numbers. Later they were asked to recall the sequence. The group that chewed gum had higher accuracy rates and faster reaction times than the group without the gum.

Coffee

Sometimes you can’t seem to recollect where you have put your phone, when actually it’s right in your hand. Scientists say to save yourself from this embarrassment have a cup—or three—of Joe. A study by researchers from the University of Innsbruck in Austria concluded that the caffeine equivalent of about two cups of coffee boosted brain activity in two locations, one of which is involved with memory. Another 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.

Chocolate

Instead of coffee you can eat a bar or two of dark chocolate or even drink up a cup or more of hot chocolate. In a study done in 2013 it was discovered that older adults (73 years old, on average) who drank two cups of cocoa every day for a month had improved blood flow to the brain and performed better on memory tests.

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