vitamins Archives - Northpad Nigeria

8 Foods That Will Help Boost Your Memory

by Ameenah Gumbi | Dec 1, 2021 | Health & Wellness

What are the best foods that boost your memory? Will these foods reduce the length of time you spend learning? Will these foods make you smarter? Also, will it be better or more efficient than taking brain supplements to improve your memory? You are not the only one asking these questions. Researchers believe that eating a healthier selection of foods rich in phytonutrients will make you smart.

The founder of Kwik brain, Jim Kwik stated that a brainpower smoothie in the morning will boost your brain function throughout the day. When preparing meals, always make sure your meals are rich in vegetables, whole grains, and legumes. Healthier fats and oils, herbs, nuts or seeds, or fruits are the foods that improve your memory. Let’s look at some in detail.

Foods That Will Help Boost Your Memory

1. Fatty Fish or Oily Fish

. Essential fatty acids are from foods and they are important as they promote healthy brain function as well as hearts and joints.

Oily fish contains Omega-3 fats in the form of Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA). Essential fatty acids are from foods and they are important as they promote healthy brain function as well as hearts and joints. Foods containing fatty acids reduce the risk of developing dementia, Alzheimer’s disease, and memory loss.

They help in lowering blood levels of the proteins forming damaging clumps in Alzheimer’s disease. To boost your memory, try eating fish that are not high in mercury at least twice a week to boost your brain function, or improve the structure of brain cells, have better-thinking abilities, and be smarter.

We have some fishing festivals in Northern Nigeria like the Argungu Fishing Festival. You should try it out.

2. Blueberries

Blueberries improve short-term memory loss as they contain anthocyanins. Anthocyanins reverse age-related deficits that affect neural and behavioural actions like memory functions. It aids in protecting memory and enhances brain performance.

It also contains flavonoids antioxidants that help in reducing inflammation and oxidative stress. These antioxidants present in blueberries help in improving communication between brain cells, reducing inflammation throughout the body. Increasing plasticity helps brain cells in forming memory, boosting learning, and forming new connections and it also helps in reducing age-related neurodegenerative diseases and brain function decline. Make sure you add a handful of blueberries to your daily meals or eat it as snacks or even add it into your cereals or desserts to improve your brain function.

3. Broccoli

Broccoli is high in glucosinolates and a good source of vitamin K. it enhances brain function and improves brainpower. It is Broccoli is high in glucosinolates and a good source of vitamin K. it enhances brain function and improves brainpower. It is also able to slow down the neurotransmitters hence, keeping your memory sharp. This food reduces oxidative stress and lowers the risk of neurodegenerative diseases since it contains isothiocyanates a degraded version of glucosinolates. It is also known to boost the health of the brain as it contains vitamin C and flavonoids antioxidants.

Try to incorporate broccoli in your meals at least twice a week to enjoy it.

4. Nuts

Nuts are considered foods that boost your memory because they contain Omega-3 fatty acids and antioxidants vitamin E which protect cells from radicals that cause oxidative stress. When you take enough nuts, it might help prevent cognitive decline since it is rich in vitamin E.

You should consider adding nuts to your meals or eating them alone or mixing in your vegetable soups like Miyan Taushe or in your salads.

5. Avocados

Avocados are beneficial to the brain because it contains monounsaturated fats that help in reducing blood pressure and improve blood flow to the brain thereby brain function. They are good sources of carotenoids and vitamins that may help boost memory. It is also one of the healthiest ingredients for breakfast. It may also lower the risk of cognitive decline.

You can eat it raw or add it to your meals or even in your smoothies. You could check out 5 smoothies that will leave you asking for more.

6. Eggs

Protein is also among the foods that can cause bad breath, as eating too much of it and too little carbohydrates

Eggs are essential to brain food as they are sources of vitamin B-6, vitamin B-12, and Folic Acid. Vitamins prevent brain shrinkage and delay cognitive decline. The yolks are also rich in choline that helps in nerve cell transmissions.

Also, it helps in maintaining the structural integrity of the cells of the brain. It helps in increasing one’s attention and maintaining focus. You can add eggs to your Danwake and enjoy it.

7. Whole Grains

We need to eat whole grains to get the energy to power our brains.

To concentrate and focus either doing some tasks that need brain function or reading, you need energy and the energy is from the food we eat. We need to eat whole grains to get the energy to power our brains. This will solve the problem of losing focus or concentration.

Furthermore, whole grains are good for the brain because they release the energy in the form of glucose in the brain that goes to the brain and hence keeping you mentally alert for that day. Also, whole grains are a good source of foods that improve your memory as they are a good source of vitamin E. You can eat brown rice instead of normal white rice.

Take oatmeal as breakfast or even make a sandwich with whole-grain bread instead of the normal break you consume daily.

8. Soy Products

Soybeans are also known as Waken Soya in the North is a rich source of polyphenols antioxidants.

Soybeans are also known as Waken Soya in the North and it is a rich source of polyphenols antioxidants. These antioxidants are good in reducing the risk of dementia and they help in improving cognitive abilities in aging processes. You can make drink soy milk or you can make Tofu or “Awara” as a quick breakfast to enjoy the health benefit of this foods.

Here are 5 minutes of breakfast you can add to your meal plan.

Conclusions

There are certain foods that improve your brain’s health and help in giving you stronger memory. Foods that boost your memory are foods that improve your cognitive functions. The brain requires nutrients to stay healthy. These foods will not only help in fueling to maintain focus but also reduce the risk of neurodegenerative diseases. There are also drinks and certain brain tips that can improve mental alertness and make you smarter.

What are the foods that improve your memory or cognitive function? Kindly leave your comments below or share them with your loved ones to let us know what your brainpower foods are.

These 12 Foods are Good for the Eyes

by Maryam Saleh | Jun 6, 2021 | Health & Wellness

Eyes are the window to the soul. Without our vision, almost everything comes to a halt. Without the eyes, you won’t be able to read this today. Good eye health starts with the food on your plate. Many of the vitamins and antioxidants that improve eyesight naturally are found in common foods. On that note, I’ll be listing some of the foods that will help you improve your eyesight without you using glasses.

Foods That Will Help You Improve Eyesight Without the Use of Glasses

1. Fish

Fish are rich sources of omega-3 fatty acids. Oily fish have oil in their gut and body tissue. Therefore, eating them offers higher levels of omega-3-rich fish oil. Examples of fish that contain the most beneficial levels of omega-3s include tuna, salmon, mackerel, sardines e.t.c.

Fish oil like cod liver oil can reverse dry eye, especially dry eye caused by spending too much time on a computer. It also contains omega-3 fatty acids as well as vitamin A which makes them one of the best foods to improve your eyesight without the use of glasses.

2. Nuts

Nuts are also rich in omega-3 fatty acids and also contain a high level of vitamin E which improves eyesight without glasses. Vitamin E protects the eye from age-related damage.

Nuts are available almost everywhere. E.g. walnuts, almonds, cashew nuts, peanuts, hazelnuts, groundnuts e.t.c.

3. Seeds

Seeds are also high in omega-3s and rich sources of vitamin E which are foods to improve eyesight without glasses. This powerful antioxidant vitamin helps maintain healthy eyes because it decreases the risk of age-related degeneration and cataracts.

Examples include chia seeds, pumpkin seeds, melon seeds, sunflower seeds e.t.c.

4. Leafy Green Vegetables

Leafy green vegetables are rich in both lutein and zeaxanthin and also a good source of vitamin C. Lutein and zeaxanthin are antioxidants found in the pigments of leafy green vegetables and other brightly coloured foods. They protect the macula, the area of the eye that gives us our central, most detailed vision, and improves eyesight without glasses.

Well-known leafy greens include spinach, cabbage, waterleaf, lettuce, moringa, broccoli, peas.

5. Carrots

Carrots are rich in both Vitamin A and beta carotene; a component of a protein that helps the retina to absorb light and gives carrots their orange colour. Vitamin A plays an important role in vision perhaps the best-known eye-healthy nutrient. The retina needs plenty of vitamin A to help turn light rays into the images we see.

Therefore, without enough vitamin A, the eyes cannot stay moist enough to prevent dry eyes.

6. Sweet potatoes

Like carrots, sweet potatoes are also rich in beta carotene, a form of vitamin A that helps with night vision, the ability of the eyes to adjust to the darkness. They are also a good source of the antioxidant vitamin E.

One sweet potato also has more than half the vitamin C you need in a day and a little vitamin E.

7. Lean Meat and Poultry

Beef is rich in zinc which can help delay age-related sight loss. The eye itself contains high levels of zinc, particularly in the retina, and the vascular tissue surrounding the retina. Meats such as chicken breast also contain zinc, but at lower levels than beef.

Zinc brings vitamin A from your liver to your retina, where it’s used to make the protective pigment melanin and helps improve eyesight without glasses.

Oysters have more zinc than any other food. Beef, liver, and chicken (both dark and breast meat) are all good sources.

8. Eggs

Eggs are good sources of lutein and zeaxanthin, which reduce the risk of age-related vision loss. Eggs are also excellent sources of vitamins C and E, and zinc. The zinc in an egg will help the body use the lutein and zeaxanthin from its yolk.

The yellow-orange color of these compounds blocks harmful blue light from damaging your retina. This makes eggs one of the best foods to improve eyesight without glasses.

9. Water

It is not a surprise that a fluid essential to life is also vital to eye health. Drinking plenty of water can prevent dehydration, which may reduce the symptoms of dry eyes.

10. Beans (Legumes)

Zinc helps keep the retina healthy, protects the eyes from the damaging effects of light, and improves eyesight without glasses. However, zinc can lower the amount of copper in the body, which we need to help form red blood cells.

Fortunately, you can increase both at once with all kinds of beans (legumes), including black-eyed peas, kidney beans, lentils, and lima beans.

11. Fruits and Veggies Rich in Vitamin C

Vitamin C is important to the health of the eye. As an antioxidant, it helps protect the body from damage caused by some things we eat, unhealthy habits, and environmental factors. Vitamin C helps repair and grow new tissue cells. Excellent sources of vitamin C include; citrus fruits, such as oranges, tangerines, grapefruit, and lemons.

Lots of other foods offer vitamin C, including peaches, red bell peppers, tomatoes, and strawberries. Antioxidants can prevent cataracts and many other eye diseases.

12. Whole Grains

Grains contain vitamin E, niacin, and zinc, which provide a lot of benefits to the eyes. They also reduce the risk of cataracts, age-related degeneration of the eyes and one of the foods to improve eyesight without glasses.

However, the reduced likelihood of blood sugar levels could damage the retina with time and protect eye tissue from light and inflammation.

Conclusion

Lastly, the foods mentioned above are not only for the eyes but for the body too altogether. Maintaining a healthy lifestyle can help to lower the risk of eye problems. Don’t take your eyes for granted. Be healthy!

You should also check out these foods that help increase metabolism.