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Top memory-boosting foods that no school catering menu should be without
Studies have shown that eating certain foods can effectively support memory. So which foods should you add to keep a sharp memory despite a busy job or advancing age?
Image: Top memory-boosting foods in school catering
Foods rich in antioxidants, vitamins and minerals have been proven to help improve memory, increase concentration, and enhance calculation and learning ability. Join STAVI Industrial Catering to discover the top memory-boosting foods that no school catering menu should be without!
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Top 9 foods that help improve memory
The brain is the body's control centre, directing organs such as the heart, lungs and liver, and allowing the body to move and think. There is no miracle cure that can stop the ageing of the body or the brain, and no supplement that can guarantee the brain stays sharp and alert as you get older. Instead, nutrition experts recommend that the best way to boost the brain is to maintain a healthy diet and lifestyle with plenty of fruit, green vegetables, legumes and whole grains. Try to get protein from plant sources, and healthy fats from fish, olive oil and canola oil.
Top 1: Walnuts
Walnuts are ranked as the "golden nut" because the substances they contain are very good for your heart and brain. In general, all nuts are a source of healthy fats. Walnuts in particular are high in alpha-linolenic acid (ALA), a well-known omega-3 fatty acid that helps prevent cardiovascular disease and supports the development of the brain and nervous system. In fact, a study completed in 2015 showed a link between regular walnut consumption and higher cognitive test scores.
Image: Walnuts in school catering
Top 2: Fatty fish
Fatty fish such as salmon and sardines are a rich source of omega-3 fatty acids. About 60% of your brain is made of fat, and half of that fat is the omega-3 kind. The brain uses omega-3s to build brain and nerve cells. These fats are essential for learning and memory.
Image: Fatty fish in school catering
Omega-3s also have some additional benefits for the brain. They slow age-related mental decline and help ward off Alzheimer's disease. On the other hand, not getting enough omega-3s impairs learning ability and increases the likelihood of depression.
Top 3: Honey
Honey is very effective for restoring strength, relieving dryness and detoxifying. Honey contains natural enzymes, amino acids, vitamins and trace elements needed for the functioning of the central nervous system. It is therefore helpful for increasing the brain's memory capacity.
Image: Honey in school catering
Taking honey over a long period strengthens memory and leaves the body detoxified and relaxed. Honey can be used in many ways; the simplest is to take 2 teaspoons of pure honey directly every day before going to bed.
Top 4: Turmeric
An active ingredient in turmeric, curcumin, can cross the blood-brain barrier, meaning it can enter the brain directly. It is a powerful antioxidant and anti-inflammatory compound that brings many benefits to the brain.
Image: Turmeric in school catering
Curcumin may help improve memory in people with Alzheimer's disease. It may also help clear the amyloid plaques that are a hallmark of this disease. It eases depression by boosting serotonin and dopamine, which improves mood.
It also helps new brain cells grow: curcumin boosts brain-derived neurotrophic factor, a growth hormone that helps brain cells develop. At the same time, it helps delay age-related mental decline.
Top 5: Lotus seeds
Lotus seeds have wonderful effects in strengthening the spleen and stopping diarrhoea, benefiting the kidneys, steadying the mind and nourishing the heart and calming the spirit. According to Traditional Medicine, lotus seeds nourish the spleen and stomach, benefit the vital spirit and ward off a hundred ailments; regular use helps the body feel light and prolongs life. Lotus seeds are often prepared as medicinal dishes such as candied lotus seeds, lotus seed sweet soup and lotus seed porridge, which are very common in STAVI school catering.
Image: Lotus seeds in school catering
Top 6: Tomatoes
About 60% of the human brain is fat. Therefore, the fat-soluble nutrients in tomatoes, specifically carotenoids, work to protect your brain. These nutrients are excellent antioxidants that neutralise free radicals. This is an important process for keeping your brain working at its best.
Image: Tomatoes in school catering
Top 7: Onions
If asked "What should I eat for a better memory?", the answer is certainly onions. Onions are a natural source of folate, which is very good for the body. Folate has been shown to improve blood flow to the brain by lowering homocysteine levels in the body. This may benefit people with depression.
Top 8: Quail eggs
Just like pigeon eggs, quail eggs are neutral in nature and help replenish qi and blood and improve memory. Quail eggs are far more valuable than other poultry eggs, and are especially rich in lecithin, a substance that is helpful in supporting memory.
Image: Quail eggs in school catering
Quail eggs are simple to prepare: just boil and eat a few every day, braise them with meat or use them as a filling for steamed buns, and you already have an effective way to strengthen memory.
Top 9: Pigeon eggs
Pigeon eggs are used for people who suffer from insomnia, forgetfulness, dizziness, tinnitus, back pain and weak knees due to deficiency of the heart and kidneys. Therefore, adding pigeon eggs to daily meals nourishes the two organs, heart and kidneys, and has a direct effect on improving the brain's memory capacity.
Folk tradition still uses pigeon eggs steamed with longan, goji berries and rock sugar, eaten twice a day to reduce forgetfulness and lack of concentration.
You can easily find the popular memory-boosting foods above to add to your daily menu. Join STAVI school catering in incorporating them into meals to help boost brain health and support memory!
