Researchers determined that up to six cups of wild blueberries a day improves memory in older adults in 12 weeks, but the dose is unrealistic. When adding just one daily cup of blueberries to the diets of older adults, researchers found improvements in their long-term memory and some other aspects of cognition.
Over twelve weeks, researchers found that volunteers who consumed the berry powder in drinks experienced better memory and an improved accuracy on attention tasks, as well as lower blood pressure.
In humans, the berries have been shown to lower blood pressure and help kids perform better on cognitive tests. In rats, there's evidence the fruit improves working memory and helps the animals balance. It seems the simple berry has a lot to offer the brain.
Berries. An apple a day may keep the doctor away, but a bunch of berries keeps mental decline at bay. Berries are one of the best brain foods because they're packed with flavonoids. Not only do these natural pigments make berries colorful, but they also improve brain function, particularly when it comes to memory.
Other tests with seniors eating strawberries and blueberries for several months showed improved memory as compared to those in a placebo group. Additional studies with children drinking smoothies made with berries, showed an increase in memory tests as compared to those drinking non-berry smoothies.
Blueberries are a healthy, stress-free food. You get fiber, vitamin C, vitamin K, manganese and potassium in every handful of blueberries – at just 80 calories per cup. They're also low in sodium and have virtually no fat. It just feels good to feel good about what you eat.
One cup is equal to about 65 to 75 normal-sized fresh blueberries.
However, as a general guideline, it's recommended to consume no more than 1-2 cups of blueberries per day to avoid negative side effects. Consuming more than this amount on a regular basis may contribute to blood sugar imbalances, tooth decay, kidney stone formation, or allergic reactions.
Memory and other thinking problems have many possible causes, including depression, an infection, or medication side effects. Sometimes, the problem can be treated, and cognition improves. Other times, the problem is a brain disorder, such as Alzheimer's disease, which cannot be reversed.
Exercise More
You can add short-term memory to the list of things exercise can improve. Research shows running on a treadmill for 30 minutes once a day for 10 days can improve short-term memory. Exercise has also been shown to boost working memory and complex object recognition memory.
5- Almonds, Cashews, Pecans, Macadamia Nuts,and Walnuts
For example, walnuts are good for the brain because they have higher levels of DHA, which is important for brain health. Harvard recently found that those who eat nuts on a daily basis have a 20% lower death rate.
Eggs are loaded with choline, a type of B-vitamin that can enhance memory and cognition. It's a component of phosphatidylcholine, a critical part of cell membranes, especially brain cells. To incorporate eggs into your meals, try deviled eggs, but mash the yolks with avocado instead of mayonnaise.
APP-transgenic mice (AD-tg) with the APP gene mutation show memory deficit and Aβ deposition in the brain and are considered an animal model of AD. The recommended daily serving of walnuts is 1–1.5 oz, i.e., 28–42 g, which is equivalent to 12–18 walnut halves.
Regular exercise boosts the growth of brain cells and the production of neurotransmitters, enhancing memory. A mix of aerobic (cardio) and strength exercises is best. If you're not getting enough sleep, you might be harming your cognition and memory. Aim for seven to nine hours each night.
When it comes to brain health, focus on the three B's : vitamins B6, B12, and B9 (folate). “These three types of B vitamins are necessary for the brain's normal functioning,” says Dr. Agarwal, “and any deficiency in them may increase the risk of memory loss and other forms of cognitive decline.”