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Diet Plan for Low Memory

The brain is an energy-intensive organ, using around 20 percent of the body’s calories, so it needs plenty of good fuel to maintain concentration throughout the day.For good mental health, our brain requires nutrients like other organs of our body.The foods we eat can have a big impact on the structure and health of our brains. Eating a brain-boosting diet can support both short- and long-term brain function. Foods rich in anti-oxidants, good fats, minerals and vitamins provide energy to the brain so that it can function properly and boost our memory. The brain also requires certain nutrients to stay healthy. Omega-3 fatty acids, for example, help build and repair brain cells, and antioxidants reduce cellular stress and inflammation, which are linked to brain aging and neurodegenerative disorders, such as Alzheimer’s disease. Here we are giving you the list of foods that are good for keeping healthy memory. Let's have a look.

To Avoid To Consume
Fried, baked vegetables Potatoes
- Tomatoes
- Beetroot
- Cabbage
- Celery
- Lemon
- Lettuce
- Broccoli
- Peas
- Carrots
- Sweet Potatoes
- Spinach
- Kale
- Asparagus
- Bell Pepper
- Onions
- Garlic
- Beans
Canned fruits packed in heavy syrup Avocadoes
Frozen fruits with added sugar Coconut
- Nuts
- Raspberries
- Strawberries
- Blackberries
- Blueberries
- Oranges
- Bananas
- Red Grapes
- Black Grapes
- Grapefruit
- Peaches
- Cantaloupe
- Kiwi
- Squash
- Pomegranate
Red meat Cold water fish like mackerel, salmon, sardines, tuna, trout and herring
Smoked and canned fish Eggs
Organ meats like liver Lean meat
- Chicken
- Turmeric
- Black Pepper
- Cumin
- Coriander
- Fenugreek
- Cardamom
- Cinnamon
Other Food Items
All junk foods Sunflower seeds
Fried foods Oatmeal (steel-cut or regular)
- Whole-wheat flour
- Whole-grain bread
- Brown rice
- Flax seeds
- Olive Oil
- Nut Oil
- Walnuts
- Low fat milk
- Yogurt
- Eggs
- Legumes
- Flaxseed
- Green Tea

With these foods, you can keep your memory healthy enough. So, do not forget to include these foods in your daily diet.

Things To Remember

The foods listed above may help improve a person’s memory and concentration. Some may also reduce the risk of stroke and age-related neurodegenerative diseases, such as Alzheimer’s and Parkinson’s.

Some of the foods contain compounds such as healthful fatty acids, which can help improve the structure of brain cells called neurons. Other compounds, such as sugars and saturated fats, may damage brain cell structures.

Brain-boosting foods tend to contain one or more of the following:

  • antioxidants, such as flavonoids or vitamin E
  • B vitamins
  • healthful fats
  • omega fatty acids

Beyond adjusting the diet, a person can optimize their brain function by:

  • not eating too much or too little
  • getting enough sleep
  • keeping hydrated
  • exercising regularly
  • reducing stress through yoga, mindfulness, or meditation
  • reducing alcohol intake
  • Eating a brain-boosting diet will also provide many benefits for the entire body.