Forgetting birthdays and possibly the occasional wedding anniversary can be quite common, but at what point do you start worrying that your memory is deteriorating? Is it common for you to continuously forget where you left your keys? The older you get the more your memory can be affected, especially if you are not taking care of your body and mind. It could be something as easy as not eating enough healthy foods that will nourish your brain. The following foods will help you get out of that fog you are feeling and will make your memory sharper and brain healthier.
Let’s start off with beets, they are known to lower blood pressure and increase blood flow to the brain. Beets are a top source of nitrates, which when converted to nitric oxide actually expands veins and arteries, allowing more blood to flow and carry oxygen to the brain.
Another great source of brain food is walnuts, which are made up of 15 to 20 percent protein and contain omega-6 fatty acids and omega-3 fatty acids, vitamin E and vitamin B6, making them an excellent source of nourishment for your nervous system. Omega 3 fatty acids found in walnuts are especially helpful in brain function.
Let’s not forget about fruits, eating blueberries and a diet rich in deep pigment from fruits and vegetables helps preserve the brain function. Blueberries literally strengthen the brain. They have compounds that turn on key systems in the brain that enable other proteins to help with memory or other cognitive skills.
Lastly and possibly the tastiest of choices are avocados. Avocados contain vitamin E, vitamin K, Folate and are high in good fat. For brain health, avocados are nearly as good as blueberries. Avocados contain mono-unsaturated fats, which contribute to healthy blood flow, the main requirement for a healthy brain.
These are just a few of the foods that will nourish your brain. But the beauty behind these, besides being so healthy is that they can easily be added to your everyday meals. One example would be to make a small side salad with fresh spinach, ¼ of an avocado, beets, and a small handful of walnuts and blueberries to bring in some of that sweetness and top it off with a low-fat salad dressing. One that I have been using that tastes great and is only 35 calories per 2 tbsp., is Bolthouse Farms chunky blue cheese salad dressing. Now you can enjoy salad dressing that has 75% fewer calories and 85% lower fat. This is a great side dish to a healthy entrée and a great way to sharpen your memory. Enjoy!