Brain Food for Memory Retention — According to Science 🌱

𝑩𝒓𝒂𝒊𝒏 𝒇𝒐𝒐𝒅 𝒇𝒐𝒓 𝒎𝒆𝒎𝒐𝒓𝒚 𝒓𝒆𝒕𝒆𝒏𝒕𝒊𝒐𝒏 — 𝑨𝒄𝒄𝒐𝒓𝒅𝒊𝒏𝒈 𝒕𝒐 𝒔𝒄𝒊𝒆𝒏𝒄𝒆!

In my war against chalking every blast of burnout and goal missed to blaming ourselves for being lazy, here’s a post about foods that support memory and lower anxiety levels while studying and trying to take in information. Remember as much as things seem to be working against us, there are also things working for us!

EVERY single time I do a long study session, something I can’t miss is preparing snacks to go along with the session. Not only do I feel more relaxed having something too much on, but I also feel that I can hold my attention much longer than compared to if I didn’t have them.

3 𝐠𝐫𝐨𝐮𝐩𝐬 𝐨𝐟 𝐛𝐫𝐚𝐢𝐧-𝐡𝐞𝐚𝐥𝐭𝐡𝐲 𝐟𝐨𝐨𝐝𝐬:

🌱 Omega-3s (walnuts, fish, avocado) — healthy unsaturated fats that have been linked to lower blood levels of beta-amyloid — the protein that forms damaging clumps in the brains of people with Alzheimer’s disease. A 2015 study from UCLA also linked higher walnut consumption to improved cognitive test scores. When people talk about brain foods, fatty fish and other omega-3 suppliers are often at the top of the list. About 60% of your brain is made of fat, and half of that fat is the omega-3 kind. Your brain uses omega-3s to build brain and nerve cells, and these fats are essential for learning and memory (NIH).

🌱 Caffeine — Perhaps the effects of caffeine on energy level aren’t quite new to you — and whilst drinking too much coffee has its setbacks, a cup of tea or just adequate levels of caffeine can help to boost your memory and input of information. New studies show that caffeine helps to solidify new memories and help you to remember for longer. Investigators at Johns Hopkins University asked participants to study a series of images and then take either a placebo or a 200-milligram caffeine tablet. More members of the caffeine group were able to correctly identify the images on the following day.

🌱 Berries (antioxidants and flavonoids) — Flavonoids, the natural plant pigments that give berries their brilliant hues, also help improve memory, research shows. Neurology, researchers at Harvard’s Brigham and Women’s Hospital found that women who consumed two or more servings of strawberries and blueberries each week delayed memory decline by up to two-and-a-half years. In addition, antioxidants act against both oxidative stress and inflammation, conditions that may contribute to brain ageing and neurodegenerative diseases. Blueberries and blackcurrants are some of the berries that pack the strongest punch.

+Bonus foods

𝘁𝘂𝗺𝗲𝗿𝗶𝗰 — able to penetrate directly into the brain, lower depression symptoms, grow new brain cells and foster better memory!

𝗱𝗮𝗿𝗸 𝗰𝗵𝗼𝗰𝗼𝗹𝗮𝘁𝗲 — combines the power of berries & coffee for a happy boost and memory support!

Leafy vegetables — help to slow cognitive decline

oranges — You can get all the vitamin C you need in a day by eating one medium orange. Doing so is important for brain health since vitamin C is a key factor in preventing mental decline.

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