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8 foods that improve your memory and brain health

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They say, “You are what you eat.” What we consume in our bodies has a profound impact on our bodies. Turns out, as a result, certain foods aid in brain functions such as memory and concentration. Below are some of the food suggestions.

Fish

When it comes to brain foods, fish is frequently mentioned. Fish contains omega-3 fatty acids, which are beneficial for learning and memory. About 60% of the human brain is made of fat, and half of that fat is comprised of omega-3 fatty acids. The human brain uses omega-3s to build brain and nerve cells. This type of fish includes salmon, trout, albacore tuna, herring, and sardines.

Photo by Jakub Kapusnak / Unsplash

Berries

Berries are a rich source of vitamins, minerals, and fiber. Berries deliver anthocyanin, a group of plant compounds with anti-inflammatory and antioxidant effects. Antioxidants act against both oxidative stress and inflammation, conditions that can contribute to brain aging and neurodegenerative diseases. Some of the antioxidants, particularly blueberries, have been found to accumulate in the brain and help improve communication between brain cells.

Photo by Annemarie Grudën / Unsplash

Coffee

Good news to coffee lovers. Coffee contains two main components, caffeine and antioxidants, which aid support brain health. Caffeine has several positive effects on the brain, including:

Increased alertness by blocking adenosine, a chemical messenger that makes you feel sleepy. Improved mood Sharpened concentration.Photo by John Schnobrich / Unsplash

Turmeric

This deep-yellow spice is a key ingredient in curry powder and has a number of benefits for the brain. Curcumin, the active ingredient in turmeric, has been shown to cross the blood-brain barrier, meaning it can directly enter the brain and benefit the cells there. It has strong anti-inflammatory and antioxidants which help the brain to reduce symptoms of depression and Alzheimer’s disease.

Photo by Mockup Graphics / Unsplash

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Hypertension (High blood pressure) is a common condition in which the long-term force of the blood against your artery walls is high enough that it may eventually cause health problems, such as heart disease

Broccoli

Broccoli is high in plant compounds, including antioxidants. It’s also high in vitamin K, with a 1-cup (160-gram) serving of cooked broccoli providing more than 100 percent of the Recommended Daily Intake (RDI).

This fat-soluble vitamin is required for the formation of sphingolipids, a type of fat found in densely packed brain cells. A few studies in older adults have linked increased vitamin K intake to improved memory and cognitive function.

Photo by Hans Ripa / Unsplash

Dark chocolate

If you are into dark chocolate, you’ll be glad to hear that it’s good for you. Flavonoids, caffeine, and antioxidants are among the brain-boosting compounds found in dark chocolate and cocoa powder. Dark chocolate has a cocoa content of 70% or higher.

These advantages are not seen in regular milk chocolate, which contains 10–50% cocoa. Flavonoids are an antioxidant plant compound group. Chocolate flavonoids congregate in areas of the brain associated with learning and memory.

Researchers believe that these compounds may help improve memory and slow age-related mental decline.

Photo by Charisse Kenion / Unsplash

ALSO READ:Eat your way to a long and healthy life

Oranges

Oranges are a rich source of vitamin C. Higher levels of vitamin C in the blood, according to one study, were associated with improvements in tasks involving focus, memory, attention, and decision speed.

Vitamin C is a powerful antioxidant that aids in the fight against free radicals that can harm brain cells.

Furthermore, vitamin C promotes brain health as you age and may protect against conditions such as major depression, anxiety, schizophrenia, and Alzheimer’s disease.

Photo by Vesela Vaclavikova / Unsplash

Eggs

Eggs are a good source of several nutrients tied to brain health, including vitamins B6 and B12, folate, and choline. Choline is an important micronutrient that your body uses to create acetylcholine, a neurotransmitter that helps regulate mood and memory.

Photo by Jakub Kapusnak / Unsplash

In conclusion

The brain is the epicenter of everything that happens i your life. It is thus very important to ensure that this important organ is always at optimal performance through proper dietary choices and mental health hygiene.

The edition that celebrates mothers!
Radio Citizen presenter Jeridah Andayi graces our May cover with her three children as we celebrate mothers all month long! Even with her busy schedule and the many hats that she wears, her role as a mother is the one she cherishes most.

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Cover Story

Elizabeth Nzisa: The Firstborn Who Became a Mother Overnight

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While most teenagers spend their days focused on school, friendships, and dreams for the future, Elizabeth Nzisa, fondly known as Shiku, was forced to grow up much faster than she ever imagined. At only 17 years old, she found herself taking on the role of a mother to her three younger siblings after her family was hit by tragedy not once, but twice.

Her story, shared in an emotional interview, is a powerful reflection of strength, sacrifice and the deep bond between siblings. Elizabeth recalls the moment her life changed completely. Her mother died while giving birth to their youngest sibling, a baby boy. In the middle of that painful loss, their father walked away from the family, leaving Elizabeth alone with a newborn and two other young children to care for.

Mama yetu alipass 2024, Feb. Alipass akipata haka katoto kadogo. Dad naye akatuacha akaenda

 

Becoming a Mother Too Soon

She explains that she had no choice but to step up and become the parent in the house. She raised her youngest brother from the day he was born, and to this day he calls her mum, not knowing she is actually his big sister. That detail alone shows how much responsibility she carried at such a young age. She became the provider, the protector, the caregiver, and the emotional support for her siblings while she was still trying to understand life herself. With little help from relatives, Elizabeth had to find ways to survive, balancing school when she could, doing small jobs and making sure her siblings were fed, safe and loved.

The journey was not easy. She faced financial struggles, emotional exhaustion, and the pressure of trying to stay strong even when she felt overwhelmed. There were moments when she doubted herself and wondered if she was doing enough. Still, her story is not about defeat. It is about endurance. Elizabeth talks about finding strength through faith, support from the people around her, and the determination to keep her family together no matter how hard things became.

Over the years, she made sure her siblings stayed in school, had food on the table, and grew up feeling loved despite everything they had lost. What could have been a completely broken home became a family held together by her sacrifice and commitment.

Many viewers reacted emotionally, saying the story moved them to tears. Some described firstborn daughters as second mothers, while others said her life shows the kind of courage people rarely see but should never forget.

 

Click here to read our March issue 2026

Continue Reading

Cover Story

Elizabeth Nzisa: The Firstborn Who Became a Mother Overnight

Published

on

While most teenagers spend their days focused on school, friendships, and dreams for the future, Elizabeth Nzisa, fondly known as Shiku, was forced to grow up much faster than she ever imagined. At only 17 years old, she found herself taking on the role of a mother to her three younger siblings after her family was hit by tragedy not once, but twice.

Her story, shared in an emotional interview, is a powerful reflection of strength, sacrifice and the deep bond between siblings. Elizabeth recalls the moment her life changed completely. Her mother died while giving birth to their youngest sibling, a baby boy. In the middle of that painful loss, their father walked away from the family, leaving Elizabeth alone with a newborn and two other young children to care for.

Mama yetu alipass 2024, Feb. Alipass akipata haka katoto kadogo. Dad naye akatuacha akaenda

 

Becoming a Mother Too Soon

She explains that she had no choice but to step up and become the parent in the house. She raised her youngest brother from the day he was born, and to this day he calls her mum, not knowing she is actually his big sister. That detail alone shows how much responsibility she carried at such a young age. She became the provider, the protector, the caregiver, and the emotional support for her siblings while she was still trying to understand life herself. With little help from relatives, Elizabeth had to find ways to survive, balancing school when she could, doing small jobs and making sure her siblings were fed, safe and loved.

The journey was not easy. She faced financial struggles, emotional exhaustion, and the pressure of trying to stay strong even when she felt overwhelmed. There were moments when she doubted herself and wondered if she was doing enough. Still, her story is not about defeat. It is about endurance. Elizabeth talks about finding strength through faith, support from the people around her, and the determination to keep her family together no matter how hard things became.

Over the years, she made sure her siblings stayed in school, had food on the table, and grew up feeling loved despite everything they had lost. What could have been a completely broken home became a family held together by her sacrifice and commitment.

Many viewers reacted emotionally, saying the story moved them to tears. Some described firstborn daughters as second mothers, while others said her life shows the kind of courage people rarely see but should never forget.

 

Click here to read our March issue 2026

Continue Reading

Cover Story

Endometriosis and sex: How to make intimacy pain-free

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There is no doubt that endometriosis can affect a woman’s way of life. The condition slews a couple of conditions, painful sex being one of them. Penetration pulls and pushes any tissue growth behind the vagina and lower uterus.

Although symptoms may differ from woman to woman, here are some things you can do to lessen your pain and ensure you have some good time:

Take a dose of painkillers

Take an over the counter painkiller that sits well with your body before intercourse and incase pain persists, take another one as prescribed.

Track your cycle and try at certain times of the month

Most women with endometriosis experience excruciating pain during their period and ovulation. Keep track of your cycle so that you can know when you are ovulating. You can use apps like my calendar and flo period tracker to track your periods. This will help you know when best to engage in sexual intercourse.

READ ALSO: Crucial Facts About Endometriosis Everyone Should Know About

Use lube

Vaginal dryness is not something to be ashamed of and if you happen to have it, lube should be your best buddy. Make sure to use any silicon or water based lubricant anytime you feel like your vagina is dry. Ensure the application is of good amount to achieve a wet area.

Explore alternatives

Talk with your partner about things that turn you on and bring you pleasure. Just to mention a few; mutual masturbation, foreplay, kissing and mutual fondling. Sex does not have to mean intercourse.

Try different positions

Experimenting different positions can teach you and your partner which ones hurt and the ones that bring direct pleasure with no or less pain. Positions that are considered better vary from person to person so take the time to explore and learn yourself with your partner.

Find the right rhythm

Finding the right rhythm can help you experience less discomfort during sex. Quick thrusting or deep penetration can aggravate pain. Talk to your partner about that which you do not like and find ways that will satisfy the both of you like exchanging positions so that you can control the speed and rhythm.

Bottom line

Intimacy does not have to be boring, painful or make you hate the condition that you have. Talk openly about your feelings around sex and penetration and what would help to ease your concerns.

Our FREE  e-paper March Issue is here!
As we celebrate our women this month, we bring you the best stories and the most inspiring features to get you going.
Click HERE to read!

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