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The human brain is the main engine of the entire human body that receives and processes information, regulates activities as well and makes memories that shape experiences. Due to the rising stress on the lives of individuals and the increasing mental pressure, there is a mounting inability to absorb content effectively. The diet and cognitive functions relationship is well researched, and it has been established that some foods and nutrients directly affect the memory formation and recall, and general cognitive wellbeing.
The Antioxidants in Memory Boosting
Oxidative stress is also one of the important determinants of memory retention. It can happen when cellular damage occurs due to the accumulation of free radicals in the body, whereby neurons in the brain are usually destroyed. Antioxidants are properties that can oppose the effects of these free radicals and therefore protect the brain tissue and ensure cognition abilities. Foods rich in antioxidants (such as berries, citrus, and greens) have been seen to reduce inflammation and favor the communication of the neurons, without which there is no memory consolidation. When these foods are taken consistently, then it is possible that they will lead to better performance in their minds, an improvement in concentration and would be less prone to experiencing loss in their minds as they grow older.
Good Fats and Their Effects on Cognition
Fats are usually given a bad reputation, and yet some types of fats are necessary to help the brain develop and improve memory. Omega-3 fatty acids specifically are building blocks of brain cell membranes and aid neurons in making connections. Such fats are present and focused on fatty fish (salmon, mackerel, and sardines), and flax seeds and walnuts. Enhanced memory retention has been recorded by the pure incorporation of these beneficial fats in the diet since they increase the neuroplasticity of our brain, i.e., functions of the brain to create and restructure connections by means of synapses. This flexibility has great importance in learning and memory, particularly in the face of a challenging or churning environment.
Enhancement of Whole Grains and Stable Energy Supply
Carbohydrates are the main source of fuel for the brain and need a steady supply of energy as well. All carbohydrates are of equal importance to the brain, however. Whole grains such as brown rice, oats, and quinoa are slow-digestible, complex carbohydrates to provide a slow release of glucose into the blood. A steady source of energy can come in handy when trying to prevent the mental fog and fatigue caused by the highs and lows in blood sugar caused by refined sugars. Whole-grain food, hence, can form a consistent basis for improving focus, mental endurance, and sustained memory.
Memory and Brain-Gut Connection
New research is continued to show the close connection between the health of the mind and the gut, or the gut-brain axis. The digestive system is colonized by trillions of microorganisms that are also known as gut microbiome, and play a role in immune system health, production of neurotransmitters and modulation of inflammation. Fermented food: yogurt, kefir, kimchi and sauerkraut among others, add probiotics to the gut as well. Nurturing the gut with a high nutrient-dense diet and fiber, pre, and probiotics can thus significantly affect their cognitive clarity and memory capabilities.
Natural Compounds and Supplement Cognitive Support
Herbs and roots are also natural compounds that have shown favorable results regarding memory retention. The turmeric consists of curcumin among other ingredients that are very neuroprotective, and it is made up of green tea which has L-theanine components and numerous antioxidants. These substances help to reduce the fueling of the brain, boost development of new brain cells and sharpen the mind. You can use top-rated plasmalogen supplements that significantly enhance cell-to-cell communication in the brain and general cognitive wellness. Plasmalogens are lipids that occur naturally and aid in sustaining cell membrane structure in the brain and are a critical compound in facilitating the neurotransmission of neurons.
Conclusion
Memory retention is one of the most essential cognitive properties, which can be facilitated and improved by making conscious food choices. Brain performance is found on foods that contain high antioxidants, healthy fats, whole grains, micronutrients, and hydrating properties. The relationship between the gut and the brain and the role of sleep also makes me argue the significance of holistic dietary behavior as it relates to memory. Natural supplements like those with plasmalogen compounds and supplements are also found to provide other assistance when taken with reputable providers.
Sources:
https://www.mayoclinic.org/healthy-lifestyle/healthy-aging/in-depth/memory-loss/art-20046518
https://www.health.harvard.edu/healthbeat/foods-linked-to-better-brainpower
Valerie Cox 
Gracie Davis 
Kim Monroe