Eat Right-10 foods with natural memory boosters to give kids

Incorporating certain foods into a diet can naturally boost memory and cognitive function, benefiting students and individuals of all ages. But with the ongoing exams for all classes, parents are extra vigilant when it comes to the diet of the students. They want to give foods that will help their children have good retention power and as well as energy to sit and study for long hours.

According to Dr Pallavi Bainade, a paediatrician and mother of Ved Kapil a student of Apeejay School, Nerul study time incorporating memory-boosting natural foods into a child’s diet should be a balanced and varied effort, focusing on whole, minimally processed foods.

“Unless the kids have an illness where what they eat needs to be carefully monitored and a doctor consulted; natural foods like blueberries, eggs, and broccoli, can be safely given to children by parents,” Dr Bainade opined.

There are foods known to have a positive effect on brain health by providing neuroprotection and facilitating the activation of brain enzymes, enhancing cognitive function, the doctor said. “These include green vegetables, rich in iron and antioxidants, which do not require a prescription. I advise patients across all ages to include green leafy vegetables, nuts (unless there’s a proven nut allergy), and sources of lean protein in their diets. For example, walnuts, almonds, and peanuts can be very nutritious, with peanut butter serving as a healthy alternative. For non-vegetarians, fish like salmon is recommended for its high protein content and health benefits over red or white meat,” the doctor said.

Additionally, whole grains and a variety of cereals contribute to instant energy and improved blood flow, thereby aiding memory. However, it’s important to understand that diet is just one aspect of overall health. Nutrition is vital, but other factors also play a significant role in brain health.

“Foods rich in antioxidants, Omega-3, and Omega-6 fatty acids can prevent free radical damage, enhance blood flow, and support neurotransmitter function. They are packed with vitamins and minerals essential for brain operation. For instance, dark chocolate, particularly those with 70 per cent to 50 per cent cocoa content, can boost cerebral blood flow and improve focus and concentration when consumed in small amounts before activities such as sports,” Dr Bainade said.

Here is a list of 10 foods that have natural memory boosters

Fatty Fish: Rich in omega-3 fatty acids (EPA and DHA), which are essential for brain health. Omega-3s help build brain and nerve cells, essential for learning and memory. Examples include salmon, trout, and sardines.

Blueberries: Packed with antioxidants that may delay brain aging and improve memory. Blueberries are also rich in flavonoids, which have been found to enhance spatial memory and learning.

Turmeric: Contains curcumin, which can cross the blood-brain barrier and directly enter the brain to benefit the cells there. It’s a potent antioxidant and anti-inflammatory compound that has been linked to improvements in memory and brain function.

Broccoli: High in antioxidants and vitamin K, which is believed to support brain health and cognitive function. Broccoli also contains some compounds that have protective effects on the brain.

Pumpkin Seeds: Contain powerful antioxidants and are a rich source of magnesium, iron, zinc, and copper. Each of these nutrients is important for brain health, including memory and cognitive skills.

Nuts: Especially walnuts, which have high levels of DHA, a type of Omega-3 fatty acid associated with improved cognitive performance. Nuts in general are also good sources of antioxidants, vitamins, and minerals, enhancing brain health.

Oranges: One medium-sized orange can provide the daily dose of vitamin C, an antioxidant that’s key for brain health by defending brain cells from free radicals and supporting overall brain health, including memory preservation.

Eggs: A good source of several nutrients tied to brain health, including vitamins B6 and B12, folate, and choline. Choline is particularly important for brain development and memory function.

Green Tea: As well as improving alertness, green tea can enhance memory and focus. It contains caffeine and L-theanine, which can improve various aspects of brain function, including improved memory.

Dark Chocolate: Contains flavonoids, caffeine, and antioxidants. The flavonoids in chocolate may help improve memory and slow down age-related mental decline.

Incorporating these foods into a balanced diet can help enhance memory and overall cognitive function. However, it’s important to remember that a healthy lifestyle, including physical exercise and sufficient sleep, also plays a crucial role in maintaining cognitive health.