Foods to boost your memory
With exams just around the corner, right now the focus would be to study more and study harder. To cram every bit of the knowledge and information you can lay your hands on so that you score great marks.
Parents with children in crucial standards or those appearing for competitive exams, often come to me with a query, are there any foods that will help in improving my kid’s memory? Will my child be able to concentrate more?
Well, good nutrition and right food choices play a role and can lend a helping hand in helping you retain what you study.
1. Turmeric: This spice most commonly found in Indian kitchens is a storehouse of many wonderful properties. From being an anti – inflammatory, antioxidant to working to repair our body, heal our wounds and helping our brain to function optimally, turmeric is almost omnipotent. Research has shown that turmeric helps to boost the growth of brain cells, delays decline in mental health due to ageing, keeps away depression and can also improve memory in people suffering from Alzheimer’s. Use it in your curries and grilles or add it to your milk.
2. Walnuts: Almost everyone knows that consuming walnuts is beneficial in helping heart health.
But walnuts also aid in brain function by improving cognition. Research shows that eating a little less than a handful of walnuts regularly, slowed or prevented progress of Alzheimer’s disease and promoted brain health. Add them to your salad or to satisfy your mid – day hunger pangs.
3. Berries: All kinds of berries especially blueberries, strawberries, blackberries and cherries are a rich source of antioxidants as well as a compound called flavonoids that boost memory function. Studies have shown that these compounds concentrate in brain centers responsible for memory and learning. Enjoy a handful of berries for a snack, add them to your desserts or your cup of curd for a sweet twist.
4. Citrus fruits: All citrus fruits are a rich source of vitamin C, a powerful antioxidant which mops up all the free radicals and hence prevent brain damage. It also prevents ageing related mental decline. Oranges, sweet lime, berries, guava, bell peppers, kiwi etc. are rich sources of vitamin C. Use them in your salads, juice them for a dressing or whiz them into smoothie.
5. Eggs: They are rich source of several kinds of B vitamins, folate and choline all of which are connected with brain health and nerve function. Research suggests that eggs help in controlling mood swings, depression and regulating memory. Regular inclusion of eggs in the diet are also associated with slower age related mental decline. Have it poached, make a curry or add it in your salad to up the protein intake.
Apart from trying to include the above mentioned foods in your diet on a regular basis, it’s also important to carve out some time from your study routines to relax yourself mentally. Indulge in a hobby, spend time with friends and family or meditate. Do something that takes your mind off studies for a while. Research has shown that taking breaks while studying helps in retention and better recall of the material. All the best!
We at My Powai are now taking our reader’s queries related to Diet & Nutrition, which Ms. Nisha Singh will reply to in our forthcoming issues.
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(The writer is a gold medalist in Food & Nutrition with more than 12 years experience. She manages various ailments through lifestyle and dietary modifications and specializes in weight loss & management. She practices at 102, Crystal Center, Raheja Vihar, Powai or Smile Craft, 23, Annapurna Industrial estate, Opp. CCD, Ghatkopar East. For appointments: 022 2857 6537 Email: firstname.lastname@example.org)