If you’re looking to improve your memory, you should make sure to have a nutritious diet in place.
The truth is, if you eat highly inflammatory foods like french fries and pizza, your mental performance will suffer. Eat the right foods, however, and you’ll feel better, look better, and think clearer.
Indian cuisine has some of my favorite foods. They don’t just taste great but they also support your brain health. This post explores 15 Indian food to increase memory power.
Amla has been used by people as medicine for many years. However, science has only now been confirming what these people knew all along – Amla fruit is particularly good for your brain.
Amla improves your brain blood flow. By doing so, it provides you the nutrients and oxygen for better memory. Amla also contains plenty of vitamin C, which is an antioxidant that protects your nerve cells from inflammation. (1)
Eggs are a nutrient powerhouse. Besides having choline, which boosts your memory and creativity, eggs are also packed with other brain nutrients, including:
- Folate (Vitamin B9)
Lutein is an antioxidant that many of us know for its eye health benefits. But it’s just as good for your brain. It helps your brain fight oxidative stress which is linked to aging.
Folate, on the other hand, reduces your homocysteine levels. Homocysteine is a byproduct of eating meat. It isn’t usually bad for us, but too much of it can create plaque in your blood vessels – including those in the brain.
Turmeric is one of the healthiest spices in the world, and it originally comes from India.
As it turns out, it’s also one of the best Indian food to increase memory power.
In the long list of turmeric brain benefits, there are a few that stand out.
One is that it boosts your serotonin (the happy brain chemical). It also improves your memory and protects your brain cells from inflammation and oxidative stress.
And as you may know, oxidative stress and inflammation are often linked to cognitive decline, memory loss, and other neurodegenerative diseases.
Here’s the thing: it wasn’t long ago that people thought our brains only change and grow during childhood. But recent discoveries showed that our brains stay ‘plastic’ even into old age. When you learn something new, new neurons are created, and so are new brain cell connections.
Brain-Derived Neurotrophic Factor (BDNF) is one of the reasons why this happens. BDNF increases the growth of new neurons in your brain.
On the other hand, disorders such as Alzheimer’s link to low BDNF levels.
What does turmeric have with all of this? See below:
As people get older, their brain blood flow typically decreases.
This leads to poor oxygen and nutrient supply to brain cells, which ultimately results in poor memory, lack of verbal fluency, and cognitive decline.
Beets fight these symptoms by enhancing blood supply to your brain.
See, they contain nitrates, which are compounds that raise your nitric oxide levels.
Nitric oxide, in turn, dilates your blood vessels – making them wider. Ultimately, this results in improved blood flow in your brain, which helps to increase your memory power.
#5 Oily Fish
I think we all heard the doctor say “eat more fish” at one point in our life. The reason for this is simple: fish is rich in omega-3 fatty acids such as EPA and DHA.
In addition to improving your cardiovascular health, omega-3 fatty acids boost your brain function.
In fact, your brain is largely made up of DHA. So by adding more DHA to your diet, you give your brain the blocks to repair itself and make new neurons.
In addition, omega-3 fatty acids help your brain:
- Produce feel-good neurotransmitters (serotonin, dopamine, etc.)
- Improve neuron communication
Salmon or sardines are among the best foods to increase your memory power. They contain plenty of omega-3s which, as we’ve seen, keep your brain sharp.
#6 Dark Chocolate
Dark chocolate contains flavonoids that are antioxidants by nature, which means they protect your brain cells from damage, lower inflammation, and improve blood flow.
Plus, I think we can agree that dark chocolate tastes pretty darn good.
Just make sure it has at least 75-85% cocoa in it. The more the better. Milk chocolate is low in cocoa and it brings more harm than good.
#7 Kale & Other Leafy Vegetables
Dark leafy green vegetables like kale are all-around health food. Not only do they reduce inflammation, improve gut health, and bolster the immune system… but they also protect and boost your brain health.
Kale contains antioxidants that fight free radicals. In addition to this, it helps to increase blood flow and oxygen supply to your brain cells, which results in faster thinking and sharper memory.
You may wonder why we’ve included water on this list.
The answer is simple; water is essential for all living beings. Your brain and heart are 73% water. If you’re dehydrated, all of your bodily functions will slow down, including your cognition.
If you don’t drink enough water, you may experience brain fog, poor memory, and mood swings.
So before taking any supplement, or looking for the best ‘brain food,’ make sure you’re well-hydrated in the first place!
For everyone, the amount of water they need is different. Generally, 2-3 liter of water per day is the recommended minimum. If you sweat or exercise a lot, you’ll probably need more.
Ginger not only adds a great taste to your food, it’s also good for your brain.
See, inflammation and oxidative stress can both speed up the aging process. Many experts believe they are among the main drivers of neurodegenerative diseases.
Ginger is shown to protect your brain by quenching inflammation and oxidative stress.
It’s also shown to directly improve memory and other cognitive functions.
#10 Pasture-Raised Chicken
Naturally raised, organic chicken is very nutritious (and appetizing). It’s a good source of dietary choline, B6 and B12 vitamins, and lean protein.
Choline is essential for creating acetylcholine. This is a brain chemical that regulates your memory.
B vitamins, on the other hand, help to create neurotransmitters like dopamine, which boost your motivation and focus.
Tomatoes are a part of many popular Indian dishes, and they’re certainly one of the best Indian food to increase memory power.
- See, tomatoes contain lycopene. This is a powerful antioxidant that protects your neurons from inflammation and damage.
Okay, by this point we’ve learned about the importance of antioxidants. So what makes lycopene so special?
It turns out, lycopene can activate certain genes in your body which regulate inflammation and brain growth.
Not only that, people with cognitive decline and Alzheimer’s seem to have low lycopene levels in their blood. Suggesting that lycopene might play a role in preventing cognitive decline.
#12 Black Lentils
Black lentils, and lentils in general, belong among the most nutritious foods out there.
They are chock-full of fiber, vitamins, and minerals, all of which are critical for your brain performance and overall health.
#13 Soy Yogurt
If you’re not a fan of dairy, you can still enjoy the probiotic benefits of yogurt by eating its vegan version.
Soy yogurt is, you’ve guessed it, made from soy milk and starter cultures. You add probiotic cultures to soy milk and let it ferment. In a few days, the good bacteria multiply. The finished product is a tasty and creamy beverage filled with beneficial bacteria.
These bacteria colonize your gut, a place where over 90% of your serotonin is made.
Serotonin is your brain’s happy chemical, and it’s critical for optimal health.
What’s more, your gut and your brain communicate through the vagus nerve. This link is also known as ‘ the gut-brain connection’.
So what does all of this mean for you?
It simply means that the healthier your gut is, the better your mental performance may be.
And the best way to achieve a healthy gut is by eating probiotic foods like soy yogurt.
If there’s only one reason why almonds are good for your brain, it’s because they’re high in vitamin E.
See, vitamin E is an antioxidant, a powerful one at that.
Your brain needs it to fight inflammation and free radicals. Getting enough vitamin E may help against memory loss, cognitive decline and Alzheimer’s, as you’ll see below.
Beans are similar to lentils in a sense that they’re packed with fiber.
As we explained, fiber supports your general health, including digestion, heart health, and blood flow to the brain.
Fiber reduces your appetite and food cravings. It also provides you with a sustained release of energy, as opposed to simple carbs which spike your blood sugar and cause brain fog.
However, fiber also stimulates the growth of your friendly gut bacteria. The same friendly bacteria that may regulate your mood and cognition. In fact, when these microorganisms are happy, you’re likely to be happy too.
That’s why beans belong among the best Indian food to increase memory power.
Conclusion to Indian Food to Increase Memory Power
So there you have it – from tomatoes to turmeric, these were the healthiest Indian food to increase memory power.
I’m curious, what’s your favorite Indian brain food?
Do you think other food should be included on this list?
Let me know in the comments below.