Memory boosting foods you and your family should be eating

this blog is brought to you by guest contributor Zyana Morris, Health and Lifestyle blogger.

It is not uncommon for middle-aged adults to be forgetting things easily. There are several factors that can be responsible for this memory loss, from lack of sleep to being overworked and even the level of physical activity, or lack thereof.

To prevent your memory from further deteriorating or to protect the health of your brain in the future, you need to regularly consume memory-boosting superfoods that will hamper the cognitive decline that comes with age.

If you have members in your family that have suffered from mentally debilitating diseases such as Dementia and Alzheimer's, you should make these foods a regular part of your diet as they can aid in hindering predisposed genetic conditions.

The best foods that promote brain health enhance the blood flow to the brain.

Here’s our list of memory boosting super foods that you and your family should include in your diet:

  • Eat your vegetables

You and your children should be eating vegetables regularly for numerous reasons. Brain health and memory-boosting are just another reason to make sure that none of your meals go without a portion of vegetables. Cruciferous vegetables (such as broccoli, Brussel sprouts, cabbage, kale etc.) are especially beneficial when it comes to boosting memory. Another group of vegetables loaded with all the goodies to enhance your brain’s health are the leafy green veggies like spinach, mustard greens, and collard greens also improve memory. Vegetables like spinach can be incorporated into meals in ways where they are hidden from your children. Vegetables like broccoli can be cooked with butter to make them more appealing to your kids as well. The most simple and tastiest ways to get your children to eat vegetables is to mix them with your beef or chicken stir fry, the amount of flavor in a stir fry should take their attention from the vegetables.

  • Berry bliss

Berries of all types but specifically the dark ones help boost short-term memory with their high content of anthocyanins and other flavonoids. Berries can be eaten as part of your breakfast – you can have them on the side of your eggs or put them into a bowl of oats. They can even be used to make delicious and healthy berry smoothies which you and your family can enjoy. Berries also make a much healthier snack than junk-food you may have sitting in your pantry.

  • Omega-3 fatty acids

The most abundant fatty acid in the brain is docosahexaenoic acid (DHA), eating foods high in omega-3 fatty acids which include docosahexaenoic acid (DHA) are proven to be beneficial for the brain. High levels of DHA in the blood enhance brain function, allowing it to operate more efficiently.

DHA is readily available in commonly available oily fish such as salmon, trout, mackerel and red herring which lets it be easily absorbed by the body. Abnormally low DHA levels have been associated with increased risk of Alzheimer’s disease and memory loss. On the other hand, high levels of DHA can even help in managing stress levels and improve your mood by causing the release of the good mood chemical, serotonin, in the brain.

  • All types of nuts

Research published in the American Journal of Epidemiology found high levels of vitamin E can deter cognitive decline. Nuts are a wonderful source of vitamin E that can be used in all types of dishes.

Walnuts especially are great for both your heart and your memory. You can mix walnuts into your oatmeal, into your salads and even your vegetable stir fry to enhance the taste and its nutritional values. A bowl of walnuts make a good snack too – a much healthier alternative to the bag of chips you give your kids.

  • Tomatoes

There is scientific evidence that lycopene, an antioxidant found in tomatoes, can prevent the cell damage in your brain that leads to memory loss and eventually causes Alzheimer’s. It is easy to add tomatoes to your meals. They have numerous health benefits and they are tasty too. Cook them in olive oil for better absorption of its nutrients by the body.

These superfoods may not have an impact on your memory immediately. You are going to have to pump your body with their nutrients regularly, all your life, in order for you and your family to fully reap their benefits.