Overview

Over the past few years, the incidence of cognitive disorders skyrocketed, which is the result of several underlying causes.

One commonly discussed cause is poor nutrition, which could negatively impact some chemical processes inside the brain that end up precipitating cognitive decline.

Fortunately, scientists started paying more attention to this issue. This helped us come up with a list of food elements that promote brain memory and prevent illnesses.

In this article, we will discuss the role of nutrition in promoting brain memory and how you can use this information to improve your mental well-being.

How does nutrition impact brain memory

The following foods possess potent memory-boosting properties that improve your overall well-being:

Cherries

Cherries are rich in antioxidants that neutralize free radicals in the brain. As a result, you will feel calmer and at rest.

Generally speaking, fruits and vegetables act as hormone regulators, which temper down the symptoms of anxiety, depression, and mental fatigue.

According to studies, eating at least five servings of fruits per day will promote your mood and decrease the risk of cognitive decline. 

Unfortunately, the Centers for Disease Control and Prevention (CDC) reports that a mere 10% of Americans meet the required amounts of fruit and vegetable consumption.

Kiwi

Kiwi is loaded with vitamins C, E, and B9. These compounds dampen inflammation and neutralize oxidative stress.

Moreover, kiwi promotes the secretion of serotonin, which promotes memory and feelings of happiness and satisfaction.

Leafy-green vegetables

Leafy-green veggies regulate inflammation and oxidative stress. The main compound responsible for these effects is magnesium, which can sharpen your memory.

Turmeric

Curcumin (i.e., the active compound of turmeric) increases the concentration of brain-derived neurotrophic factor (BDNF). This chemical is responsible for neurogenesis of the central nervous system, which translates into more developed neurons (i.e., nerve cells).

Interestingly, researchers found that patients with cognitive disorders have low levels of BDNF.

Besides BDNF, turmeric possesses potent anti-inflammatory properties that lower the risk of neurodegenerative diseases (e.g., Alzheimer’s disease, Parkinson’s disease).

Green tea

In a 2017 study, scientists inspected the effects of green tea on mental health. They found that it reduces the symptoms of generalized anxiety disorder and major depressive disorder. The active ingredient in green tea is theanine.

Ashwagandha

Ashwagandha is an evergreen shrub found in different parts of the world, including Africa, the Middle East, and India. For hundreds of years, this plant served as a treatment for numerous medical conditions.

Additionally, ashwagandha is an essential element in the Ayurvedic medicine system.

Experts repeatedly confirmed the anxiety-reducing properties of ashwagandha. In fact, some scientists compared the effect produced by this herb to a pharmacological drug known as lorazepam (commonly used to sedate patients).

According to one study published in the Journal of Phytomedicine, researchers concluded that ashwagandha produces similar effects on anxiety as lorazepam and other sedative agents.

With all these properties, it should not come as a surprise that ashwagandha helps with cognitive function.

In several animal studies, ashwagandha improved memory and reduced the risk of cognitive decline.

Similar to other foods on our list, the effects seem to result from the antioxidative properties of ashwagandha.

In one controlled study, the intake of 500 mg of ashwagandha led to a significant improvement in reaction time and task performance.

Moreover, Ayurvedic medicine advocated for the use of ashwagandha to sharpen memory. 

It is important to note that there is scarce evidence when it comes to ashwagandha and human subjects. However, the preliminary findings are very promising and warrant more research.

Takeaway message

Including certain memory-promoting foods in your diet is vital to prevent a number of mental disorders. 

We hope that this article will serve as a mini-guideline to help you promote your mental health and optimize day-to-day cognitive functions.