Farangiz's blog

Suggested diet:

🥦 1. Leafy Green Vegetables (Spinach, Kale, Broccoli)
Vitamins: Vitamin K, B9 (Folate), Vitamin E
Why Good for Memory?
✅ Vitamin K helps improve brain cell communication.
✅ Folate (B9) reduces inflammation and prevents cognitive decline.
✅ Vitamin E is an antioxidant that protects brain cells from damage.

🐟 2. Fatty Fish (Salmon, Mackerel, Sardines)
Vitamins: Omega-3 fatty acids, Vitamin D
Why Good for Memory?
✅ Omega-3s build brain cell membranes and improve neuron function.
✅ Vitamin D helps protect against cognitive decline.
💡 People who eat fatty fish regularly have better memory and a lower risk of Alzheimer’s disease.

🍓 3. Berries (Blueberries, Strawberries, Blackberries)
Vitamins: Vitamin C, Antioxidants, Flavonoids
Why Good for Memory?
✅ Flavonoids & antioxidants reduce brain inflammation and improve long-term memory.
✅ Vitamin C protects against brain aging and strengthens the immune system.
💡 Blueberries are called "brain berries" because they improve memory and learning speed!

🥜 4. Nuts & Seeds (Almonds, Walnuts, Pumpkin Seeds, Chia Seeds)
Vitamins: Vitamin E, Omega-3, Magnesium, Zinc
Why Good for Memory?
✅ Vitamin E prevents cognitive decline and protects brain cells.
✅ Omega-3s improve focus and mental clarity.
✅ Zinc & Magnesium are essential for brain cell communication.
💡 Walnuts look like a brain and are one of the best nuts for memory!

🍊 5. Oranges & Citrus Fruits
Vitamins: Vitamin C, Antioxidants
Why Good for Memory?
✅ Vitamin C strengthens brain function and protects against mental decline.
✅ Antioxidants fight free radicals that damage memory cells.
💡 One orange a day provides all the vitamin C your brain needs!

🍳 6. Eggs (Yolks & Whites)
Vitamins: Vitamin B6, B12, Choline
Why Good for Memory?
✅ Choline helps produce acetylcholine, a neurotransmitter essential for memory.
✅ B12 & B6 prevent brain shrinkage and improve focus.
💡 Eggs are one of the best breakfast choices for brain power!

🍫 7. Dark Chocolate (70% Cocoa or More)
Vitamins: Flavonoids, Caffeine, Antioxidants
Why Good for Memory?
✅ Flavonoids boost blood flow to the brain, improving memory.
✅ Caffeine enhances focus and alertness.
💡 A small amount of dark chocolate before studying can improve concentration!

🥑 8. Avocados
Vitamins: Vitamin E, Healthy Fats, Folate
Why Good for Memory?
✅ Healthy fats improve blood flow to the brain.
✅ Folate helps prevent cognitive decline.
💡 Avocados keep the brain well-nourished for better learning!

🌾 9. Whole Grains (Oats, Brown Rice, Quinoa)
Vitamins: Vitamin B1 (Thiamine), Fiber, Iron
Why Good for Memory?
✅ B1 (Thiamine) improves mental clarity.
✅ Iron delivers oxygen to brain cells for better focus.
💡 Whole grains provide slow-releasing energy, keeping you alert throughout the day.