Which Foods and Nutrients can increase Memory and Brain-Power?

Author : Dr. Jakir Hossain Laskar, PhD

1. Omega-3-Fatty Acid – We need powerful brain for mental workout and fatty acids are the energy-food for brain. There are various types of fatty acids, of them omega-3-fatty acids are very much necessary for human system, especially for improving concentration and memory power. The rich sources of omega-3-fatty acids are various types of fresh-water fish and sea fishes, i.e., sardine, pomfret, etc. This fatty acid has a very important ingredient called Decosa Hexaeonic Acid (DHA), which can improve the work-power of brain cell membrane leading to memory improvement and brain development.

2. Anti-Oxidant Enriched Food-stuffs – We have to eat sufficient amount of foods rich in anti-oxidants to increase memory power. Because, anti-oxidants help supply more oxygen into the brain which can improve memory activity. Besides, these anti-oxidants keep our neuro-transmission system invigorated and reinforced by destroying harmful free-radicals stored in the body. Anti-oxidant enriched food-stuffs are Broccoli, Tomatoes, Green Leafy Vegetables, Garlic, Red Kidney Beans, Strawberries, etc. Besides, high quality anti-oxidants are available in various fruits, such as, Amla, Date, Raisin (dried grapes), etc.

3. Flakes Seed Oil or Fish Oil – At least thrice a week, you can make your baby eat 3 spoonful linseed oil or fish oil. These are unfailing for intellect and memory.

4. Eat Memory-Boosting Phytochemicals – Some phytochemicals brilliantly arrest memory loss. Anthocyanin is that kind of phytochemical which helps brain development and memory power improvement. We get anthocyanin from blueberries, which is why blueberry is called the memory-boosting power-house.

5. Eat Vitamins, minerals and Folic Acid –
i) In vitamin-E, we get Tocopherol and Tocotrienol which has anti-oxidant property that improves brain-power.
ii) From B-6 (Pyridoxine), a co-enzyme named pyridoxal phosphate is derived which regulates secretion of brain amino-acids leading to improvement of memory and attention.
iii) Some minerals. Selenium, etc. help supply oxygen in the brain.
iv) Folic acid had great role to play in brain metabolism.

6. Eat new memory cell-producing Lecithin – It is proven that lecithin helps generate new memory cells. Egg-yolk and soybean are rich source of lecithin.

7. Eat Ginko Biloba and Ginseng – These two medicinal herbs improve brain glucose metabolism and increase memory-span, with the help of which we can keep ourselves mentally alert. Ginko Biloba helps supply oxygen in the brain and Ginseng helps blooming of brain nerves.

8. Eat El-Glutamine and Gotu-Cola – El-Glutamine works as a brain charger. It also helps to expunge excessive ammonia from the body, as ammonia hinders brain functions. And Gotu-Cola is a nutritious food which helps remove mental exhaustion and extreme tiredness.

9. Eat Phenylalanine and Phospholipids – Phenylalanine is a kind of amino-acid which helps making some brain neurotransmitters. Those neurotransmitters keep us mentally alert. It also improves memory retention capacity. On the other hand, Phospholipids participate in brain cellular development. Cephalin and Phosphatidylserine are two special phospholipids which help making new memory cells.

10. Some Other Important Food-stuffs –
i) Apple – Quercitin available in apple prevents dementia.
ii) Bramhi Spinach – This has been proven for memory improvement.
iii) Turmeric – Curcumen available in turmeric is a high quality anti-oxidant which prevents memory loss.
iv) Dark Green Vegetables like lettuce, etc. – Green vegetables contain sufficient amount of folic acid which prevents loss of memory power.
v) Fish like eel, tuna, herring, etc. – Fish contains enriched phosphatidylserine which is a phospholipid that can help generate new memory cells.
vi) Tea, Honey – Tea contains caffeine and polyphenol like anti-oxidant which invigorates memory power and higher cognitive functions. And honey is a easily available memory boosting agent.
vii) Red Beat, Orange – These two contain excessive amount of folic acid and anthocyanin which help memorize learned things for longer time.
viii) Sweet Potatoes, Sunflower Seeds – Sweet potato is a rich source of vitamin B6 (Pyridoxine), essential for making neurotransmitters in the brain circuit. It also coordinates internal communications among memory cells and synapses, with the help of which, memory span and memory containing capacity are increased. Vitamin-E derived from sunflower seeds supply anti-oxidants that is beneficial for all types of dementia.
ix) Dark Chocolate – Many brain-boosting compounds, including antioxidants, caffeine and flavonoids are available in cocoa powder and dark chocolate. Flavonoids in chocolate enhance memory and boost mood.

11. Functional Neurotransmitters – To maintain dynamic brain function, serotonin, dopamine, acetylcholine, gama-amino-butyric acid (GABA) are essential. These neurotransmitters carry nerve impulses across the brain to execute memory activity higher cognitive functions. Serotonin can enhance the power of thinking with clarity. It can help increase memory power. If the level of serotonin in the body stays normal, our normal sleep cycle is maintained. Serotonin is available in brown rice, whole-wheat bread, salmon, curdled milk, banana, etc. Dopamine supplies energy in the brain which accelerates the process of learning and enhances the power of concentration. Pumpkin seed and pea-pod are the rich sources of dopamine. Acetylcholine helps keep our brain dynamic and increases our memory-span. Fish-head, egg-yolk, peanut are rich source of acetylcholine. And pineapple, orange, green spinach, capsicum, almond, oatmeal, etc. are the rich source of GABA, which controls the rhythmic movements of our neurotransmission system.

12. Some Special Foods –
i) Broccoli, cauliflower, cabbage – These foods of cruciferous group are impeccable for ole-age memory loss. Those are enriched in fibre, vitamin-c, vitamin-k and high quality antioxidant which help students do good results by improving brain-cell activity.
ii) Pumpkin seed and Avocado – Zinc is very much essential to increase the intensity of thinking power and to develop the creative brilliance. Pumpkin seeds are the rich source of zinc. And avocado is full of mono-unsaturated fatty acid, which increases the blood circulation of the brain.
iii) Mushroom, Soybeans, pea-pod – If you keep pea-pod in your daily diet, you’ll get some special protein, iron and folic acid, which help improve brain-cell activity and dynamic intellect. Soybeans contain an amino acid called tyrosine, which works as a neurotransmitter to increase attention, clarity of thinking and sharp intelligence. Besides, soybeans contain phytoestrogen, copper, vitamin-E, vitamin-B which is efficacious for brain-power improvement. And mushroom, containing selenium, potassium, niacin and riboflavin, do wonders to boost our memory-span.
iv) Bramhi Spinach – Since long, bramhi is being used as nerve and brain tonic. It helps secrete some biogenic amines of the brain which has proven capacity to improve memory, intelligence and attention power. These amines can ease mental stress and help protect our brain against Alzheimer’s disease, dementia and attention deficit hyperactive disorder (ADHD).
v) Blackberry and blueberry – Blackberry contains anti-oxidant lutein which can fight against memory loss. Blueberry contains antioxidant anthocyanin which is also very useful for dementia. Various vitamins, minerals and polyphenol-enriched berries are effective for repairing brain-cell inflammations. These two foods have been considered as memory-food worldwide.
vi) Water-melon, tomatoes, grapes, orange, mangoes, ripe papaya – These foods, enriched with lycopene, resveratrol, carotenoids, work against brain-cell damage and sharpen our higher cognitive functions. These foods also protect our neurotransmission circuit against the harmful effects of free radicals.
vii) Almond, peanut, walnut, egg, carrot – Almond contains vitamins, omega-3-fatty acids and antioxidants which help good blood circulation in the brain. If nuts are eaten regularly it can protect Alzheimer’s dementia. Egg-yolk contains choline which is instrumental to prepare the neurotransmitter acetylcholine and amino acid tyrosine. These ingredients of egg can increase mental alertness, higher cognitive activity and learning ability. Carrots, containing carotenoids and leutiothin, protect brain nerve-cells against damaging effects of free radicals.