Memory contributes to a person’s overall mental functioning. It contains events a person knows around the present time (short-term memory) and those that come from the distant past (long-term memory). Without memory, a person will not be able to identify who he is and the the people around him. Thus, an intact memory helps a person interact with other people without any mental disturbances, allowing him to function independently in any life setting.

Nutrition is vital to mental health, as food provide the essential nutrients the brain needs for optimal functioning. In line with boosting the memory, below are some meal recipes one can prepare.

Grilled Salmon with Mustard and Herbs

Fish is one of the best food choices for the brain, in this case, salmon. Serving as a cousin to trout, whitefish, grayling, and char, salmon is packed with protein, fat, and cholesterol, along with magnesium, iron, vitamin A, and vitamin C. It is highest in vitamin B, which contribute to the proper health and functioning of the central nervous system.

According to Eating Well, the ingredients for the dish include a pound of center-cut salmon, a tablespoon of Dijon mustard, 20 to 30 sprigs of mixed fresh herbs, two lemons (thinly sliced), one lemon cut into wedges, one clove garlic, and one-fourth teaspoon of salt.

To prepare, the grill is preheat to medium high. Then, two 9-inch pieces of heavy duty foil are laid on top of each other and are put on a rimless baking sheet. After that, the lemon slices are arranged in two layers in the center of the foil and the herb sprigs are spread over the lemons. Then, the garlic and salt are mashed to form a paste with the side of a chef’s knife. These are transferred to a small dish. Once done, the mustard and the remaining two tablespoons chopped herbs are stirred in. Then, the mixture is spread over both sides of the salmon. Once done, the salmon is placed on the herb sprigs. Next, the foil and salmon are slid off the baking sheet onto the grill, without moving the salmon and lemon stack. The grill is covered and cooked for 18 to 24 minutes until the salmon looks opaque in the center. Once done, the foil and salmon are transferred back to the baking sheet. Finally, the salmon is cut into four portions, serving with lemon wedges.

Whole Wheat Pasta with Edamame, Arugula, and Herbs

Iron and zinc are two minerals essential for improving memory and focus, according to Food Watch. As per the publication, food sources for these nutrients include whole grains like grain breads, wholegrain cereals, and brown rice, lean red meat, chicken, seafood, and nuts. Thus, a dish with whole wheat pasta, edadame, arugula, and herbs would help enhance memory.

According to My Recipes, the ingredients include eight ounces uncooked whole wheat penne for the pasta, two tablespoons olive oil, a tablespoon of butter, two cups of frozen shelled edamame (green soybeans), two cups of loosely packed baby arugula, a cup of grape tomatoes (halved), one-fourth cup of chopped fresh flat-leaf parsley, one-fourth cup of fresh lemon juice, three tablespoons chopped fresh basil, a tablespoon of chopped fresh thyme, half teaspoon kosher salt, and two ounces cheese (shaved).

To prepare, the pasta is cooked according to package directions and is drained. Then, oil and butter are heated in a large skillet over medium heat. Edamame is added to the pan and is cooked for two minutes or until it is thoroughly heated. Once done, the pasta and edamame are combined in a large bowl. After that, the arugula and the rest of the ingredients are tossed. Finally, the dish is sprinkled with cheese.

Overall, memory is a significant aspect of a person’s totality, as it allows him to connect to himself and to others. Also, having strong memory skills enable a person to adapt in his environment and accomplish activities efficiently in any setting.

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