How to fortify your memory with Food

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Nootropics work best stacked to create an effective combination to tackle the area of cognition you are looking to improve.

They work even better when a particular combination of nootropic ingredients are stacked on top of a healthy diet that is optimized for brain health.

Here are the top foods to have in your diet if you are looking to improve your memory.

· Fish – particularly fatty fish, such as salmon, sardines, mackerel and tuna

The Omega-3 fatty acids found in food such as fatty fish and some nuts have been recognized as a key to brain health and a tool for improving memory.

· Eggs – poached, boiled, scrambled or fried

Eggs are a great source of Choline which is important for proper signaling between neurons.

Choline is also a precursor to the brain chemical acetylcholine which plays a vital role in memory and other cognitive functions.

· Dark leafy greens – Spinach & Kale

Dark leafy greens are a great source lutein and zeaxanthin which are thought to play a role within a functioning memory.

A human study that was conducted at Cambridge University in the UK found that the brains of subjects with higher levels of lutein and zeaxanthin had increased blood flow.

· Dark Chocolate – 70% or higher

Dark Chocolate contains flavanols that may help combat memory loss.

A study where participants were given a high flavanol diet of 900mg a day for three months scored significantly higher on post-diet tests than the control group.

Please bear in mind that 900mg of flavanol is a heck of a lot of chocolate… (challenge accepted!)

· Broccoli Sprouts – and other cruciferous vegetables like broccoli & cauliflower

Broccoli sprouts are an excellent source sulforaphane, they can release between 10-100x more sulforaphane than adult broccoli.

Sulforaphane has been linked with alleviating symptoms of autism and depression and now science is studying whether it has an impact on memory.

Studies have found a correlation between sulforaphane and improved memory and cognitive abilities among Alzheimer’s patients.

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I hope this short post has got you thinking about how you can optimize your diet for brain health.

Food will always act as the foundation for improvements in cognition and should be priority number one on a journey to enhancing your health.

Then, once diet is addressed, it is a nootropic supplements role to give you the extra boost in performance that you are looking for.

What foods do you include in your diet to optimize your body’s neurochemistry for brain health and nootropic supplement efficacy?

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Please see below for some of the studies I looked at when writing this post:

https://www.webmd.com/diet/features/fortifying-your-memory-with-supplements#1

https://academic.oup.com/ajcn/article/105/2/476/4633950

https://www.cambridge.org/core/journals/journal-of-the-international-neuropsychological-society/article/relationship-of-lutein-and-zeaxanthin-levels-to-neurocognitive-functioning-an-fmri-study-of-older-adults/128FA33729CB102A1DC5ACAAFF7D972D

https://www.webmd.com/alzheimers/news/20141026/special-cocoa-drink-may-improve-age-related-memory-loss#2

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5410605/