Blueberries (Two or three tablespoons per day)
Consuming fruits and vegetables everyday (five servings in total) is necessary.
Fighting against free radicals, enemy of the brain cells with the polyphenol they contain, blueberries strengthen the memory.
In addition to 2-3 spoonful blueberries a day, apples, blackberries, cherries, red plums, raspberries, strawberries, apricots, red and green grapes, oranges, red grapefruits, peaches, pears, tangerines, kiwis, and mangos are also good sources of antioxidant that prevents forgetfulness.
Fish (Twice a week)
A diet rich in omega-3 fatty acids, and poor in trans fatty acids is very important for brain health. Researches show that following a diet rich in omega-3 reduces the risk of getting Alzheimer’s disease.
Eat fish twice a week in order to avoid forgetfulness. If you can’t consume fish, take one gram of omega 3 supplement every day. However, the consumption amount of omega-3 fatty acid depends on age and condition. Therefore, consulting your doctor about how much you should take per day is recommended.
Walnuts (3 per day)
Walnuts are one of the richest sources of omega-3 fatty acid. 3 walnuts a day will be one of the biggest investments for your health in the future.
Red Meat (3 times a week)
Recent researches have shown that people need to take B, C, D and E vitamines in order to cope with today’s living conditions.
When healthy eating rules are followed, all these vitamins can be taken naturally. Lack of the vitamin B12 is frequently seen due to the intensive work, aggravated working conditions and artificial foods.
Consuming red meat, dairy products, yoghurt, cheese and eggs three times a week provides enough vitamin B12 to the body.
Cereals (a cup per day)
Vitamin E is one of the most fundamental antioxidants in terms of brain health. Vitamin E is found especially in grains, fatty seeds (like nuts, almonds) and olive oil.
For this reason, be sure to consume green leaves such as arugula, spinach, vegetable oils, dry legumes, bulgur, brown rice, wheat, buckwheat, rye, oats, etc. And do not forget that vitamin E is also found in green leafy vegetables such as spinach, zucchini, squid and cabbage; tuna fish, sardines, egg yolks, tomatoes and patates.
Bitter Chocolate (small amount)
Bitter chocolate, which is rich in polyphenol, in addition to tea and red wine keep the brain young. However, be careful to consume a limited amount because of the high calories they contain.