Edited by an expert:
Nadezhda Primochkina, nutritionist - 02/01/2021
“You have such a short memory,” we often say to one of our friends who constantly forgets their promises, events, phone numbers or other information.
In fact, human memory is unique: we can remember the color of a car that passed us a week ago, but forget important family dates, we can record verbatim an anecdote we read in a magazine without repetition, but have difficulty repeating a poem assigned to us for cramming at school.
But the person himself is not to blame for the weakness of his memory, because various factors influence the functioning of the brain - from heredity to nutrition. And if it is almost impossible to deceive genetics, then improving memory with the help of proper nutrition is quite possible.
SpecilFood.ru studied the properties of nature's gifts and their effect on brain function to determine which foods are good for memory.
Lemon
A simple slice of lemon added to tea may be enough to improve memory. And it's all about vitamin C, which prevents forgetfulness and helps keep in mind everything that will be needed in the coming hours.
Lemonade
3 lemons
2 liters of cold boiled water
1 cup sugar (adjust the amount to taste)
3 mint leaves
Step 1. Wash the lemons and scald with boiling water. Cut into small pieces.
Step 2. Place chopped lemons in a blender bowl and add sugar, add mint and puree everything in a blender until pureed.
Step 3 . Pour water over the puree and adjust the amount of sugar. Place in the refrigerator overnight.
Step 4 . The next morning, strain and drink chilled.
What foods improve memory and mental performance?
The human brain regulates the functioning of the entire body. Among its main functions that ensure adequate life activity is memory. This ability lies in the ability to store and reproduce information. Memory capacity is a subject of debate among scientists. From time immemorial, people have been thinking about ways to increase this indicator.
At different age periods, memory can deteriorate due to physiological and pathological reasons. It has been proven that this process can be influenced through diet. Often, memory improvement occurs when the deficiency of useful nutrients is compensated.
Attention! Experts say that the Mediterranean diet has a positive effect on the brain and its functioning.
Products for good memory and attention should include the following valuable substances:
- unsaturated fatty acids (Omega-3);
- antioxidants;
- B vitamins.
What foods should adults eat to improve memory and attention?
Keeping your brain active at a high level is important at any age. This allows you to maintain adequate performance and a stable psycho-emotional state.
For your memory to work well, you need to eat the following foods:
- natural vegetable oils;
- porridge;
- nuts and seeds;
- berries, vegetables and fruits of pink, burgundy, blue, black and dark blue (currants, red cabbage, blackberries);
- green leafy vegetables (cabbage, lettuce, spinach).
The food you eat should provide sufficient amounts of Omega-3
What foods are good for children's memory and attention?
A growing body requires a regular supply of nutrients. During childhood, the brain actively develops. Memory volume increases, attention becomes voluntary. The thinking of a 3-4 year old child has a visually effective form. At primary school age it is predominantly visual and figurative. After a few years, thinking acquires a verbal-logical character.
Food for the mind and memory is not the least important for schoolchildren. To ensure the full development of cognitive functions, the diet should include:
- fish and seafood;
- vegetable, olive, linseed oil;
- cereals;
- citrus;
- poultry meat;
- beef liver.
Children's menus should contain dairy products every day
Attention! For a teenager, healthy eating for memory involves eating enough fruits, vegetables, meat and fish.
Top 15 most useful and best products for improving memory
Brain functioning depends on various factors, including your daily diet. It is necessary to regularly consume foods that increase attention and memory.
Fatty fish
Trout, salmon and sardines are rich in Omega-3, which has a beneficial effect on learning and perception of information. The human brain is made up of 60% fat. Some of them are similar to Omega-3 in structure. The use of these acids is necessary for the production of neurons.
Foods are eaten not only for memory. Eating enough fatty fish helps prevent dementia and Alzheimer's disease. Lack of acids leads to depression.
Omega-3 contained in fish maintains a satisfactory psycho-emotional state
Coffee
The drink contains beneficial antioxidants. Caffeine helps normalize brain function by improving:
- Attention. The substance blocks the production of adenosine, which causes drowsiness.
- Moods. Drinking coffee stimulates the synthesis of serotonin. This neurotransmitter is responsible for positive emotions.
- Concentrations. The drink improves performance.
Coffee reduces the risk of developing Parkinson's disease
Blueberry
The product strengthens memory due to its anthocyanin content. The substances have antioxidant and anti-inflammatory properties. Anthocyanins help slow down brain aging and improve its function.
Blueberries strengthen connections between neurons
Turmeric
The seasoning has a rich yellow color and is part of curry. It can also be added to tea. The product improves memory thanks to curcumin, which stimulates blood circulation. Consumption of the seasoning helps prevent Alzheimer's disease. Turmeric prevents the development of depression by activating the synthesis of dopamine and serotonin. Studies have shown that the seasoning produces an effect similar to antidepressants.
We recommend reading: Turmeric: health benefits and harm, medicinal properties, applications
The product affects human memory due to the neurotrophic factor. Turmeric promotes the growth of new cells in the brain. This causes a slowdown in dementia in old age.
Turmeric has antioxidant and anti-inflammatory properties
Broccoli
The vegetable is rich in antioxidants. It is known that 100 g of broccoli contains about 100% of the daily dose of vitamin K. This compound is needed for the formation of a special type of fat, which includes neurons.
Important! Broccoli is a food that affects memory.
Broccoli fights the effects of brain damage
Pumpkin seeds
The product helps improve memory due to the presence of a complex of antioxidants. They prevent tissue damage from free radicals. Pumpkin seeds are a source of zinc, iron, copper and magnesium. A deficiency of these substances leads to an increased risk of Alzheimer's disease, epilepsy, migraines, and depression.
Pumpkin seeds contain significant amounts of beneficial nutrients
Dark chocolate
The product helps improve memory, which is due to the presence of caffeine, flavonoids, and antioxidants. Regular consumption of dark chocolate has a beneficial effect on the cognitive functions of the brain.
Flavonoids are plant antioxidants that have a positive effect on areas responsible for memory and learning. Scientists have proven that changes in the brain slow down in older people who regularly consume dark chocolate.
Chocolate can improve your mood
Nuts
Cashews, hazelnuts, peanuts and other varieties help improve the functioning of the cardiovascular system, which has a positive effect on brain function. Eating nuts helps prevent neurodegenerative diseases.
Including nuts in your diet has a beneficial effect on memory. This is due to the content of vitamin E, healthy fats and antioxidants. For example, tocopherol protects neurons from free radical damage.
Walnuts are considered the most useful due to the presence of valuable substances in high concentrations
Oranges
One medium-sized fruit contains a daily dose of ascorbic acid. Vitamin E benefits more than just the immune system. Its sufficient intake into the body prevents the development of age-related changes in the brain.
Important! Ascorbic acid helps improve cognitive function by eliminating the harmful effects of free radicals.
Oranges, which improve memory, should be periodically included in the diet.
Eggs
Recommended reading: The benefits of chicken eggs
It is a good source of the following nutrients:
- Folic acid.
- Choline. The micronutrient is necessary for the synthesis of a neurotransmitter that regulates mood. Eating eggs in sufficient quantities helps improve memory. The daily intake of choline is 550 mg. One egg contains 112 mg of micronutrients.
- B vitamins. Products restore memory by slowing down age-related changes occurring in the brain. Often, depressive states and dementia are caused by a deficiency of vitamins belonging to group B.
Eggs have a beneficial effect on neurons
Green tea
The drink contains caffeine. This component provides improved cognitive functions. Green tea is also rich in other valuable substances:
- L-theanine. The amino acid reduces general anxiety and fatigue. Its intake into the body helps you relax and fall asleep faster.
- Polyphenols and antioxidants. They reduce the likelihood of developing dementia.
Green tea is used as a product to improve memory and general psycho-emotional state
Rosemary
The plant is rich in carnosic acid and antioxidants. The herb is considered a product that helps improve memory. It is widely used in cooking, adding to meat and vegetable dishes. The beneficial effect is due to improved blood circulation.
The smell of rosemary can affect the quality of memory
Sea kale
Kelp contains a significant amount of iodine. The substance is necessary not only to improve the functioning of the thyroid gland. Sea kale increases the level of intelligence when consumed regularly.
It is not advisable to purchase seaweed in pickled form.
Beans
Legumes are distinguished by the presence of B vitamins in significant concentrations. The compounds support adequate functioning of the nervous system. The products are useful for developing and improving memory.
Eating beans helps prevent the development of signs of depression
Tuna
Meat is the leader in protein content. Fish is rich:
- potassium;
- magnesium;
- iodine;
- iron;
- B vitamins;
- tocopherol.
Omega-3 fats included in the composition contribute to:
- reducing the risk of cardiovascular pathologies;
- improvement of cognitive functions;
- reducing pain from joint diseases.
Important! A product that improves memory and attention and is good for the nervous system.
Tuna has antioxidant properties
Olive oil
Scientists from the American Temple University confirmed Extra-virgin olive oil preserves memory, protects brain against Alzheimer's that olive oil supports memory and learning abilities, and also prevents the formation of vascular plaques.
This is because it contains polyphenols - important antioxidants that slow down the aging process of the brain. The longer cells remain young, the longer they will be able to work at full capacity. This means that the memory will function efficiently. In addition, polyphenols improve metabolism and intestinal microflora. For maximum benefits, it is best to add the raw oil as a salad dressing: two teaspoons per day is enough. But frying will not do any good - when heated, carcinogens begin to be released, and the oil completely loses its beneficial properties.
Spinach
Spinach contains 5 Whole Foods to Fuel Your Brain vitamins K, A, C and the pigments lutein and zeaxanthin. Vitamin K is considered New Vitamin K Analysis Supports The Triage Theory to be the best for memory, as it is involved in the synthesis of fats, which are important for the construction and functioning of cells. Vitamins A and C help the brain function better, fight inflammation and are good for the immune system.
Lutein and zeaxanthin play an important role for good vision, and therefore visual memory. And if zeaxanthin is already contained in the retina of the eye, then lutein can only come to us from the outside, along with food of plant origin.
Spinach contains the highest amount of lutein among edible plants. It is best to eat the vegetable in salads - fresh it retains maximum properties - and crumble the daily amount into it - about 100-150 grams of the product.
Turmeric
One of the most accessible spices, it has been used in Asian culture for centuries. Turmeric contains the element curcumin, which improves blood circulation and oxygen flow to the brain, and is also able to destroy the notorious vascular plaques. As a bonus, curcumin has Curcumin's ability to fight Alzheimer's studied anti-inflammatory effect.
Another useful property of turmeric is that it is an immunomodulator that destroys peptides that provoke the development of Alzheimer's disease.
You should consume no more than a tablespoon of spice per day.
Blueberry
Useful material:
antioxidants.
Photo: istockphoto.com
Thought blueberries were only good for eye health? No, its berries have powerful antioxidant properties, improve the nutrition of brain cells and protect them from destruction. Regular consumption of blueberries will help improve memory, as well as effectively store and process information.
Pumpkin seeds
Rich in zinc, seeds help the brain better perceive and assimilate information. The product will supply the body with magnesium, tryptophan, selenium, vitamins B1 and K, which contribute to Food for fueling your brain concentration, long-term retention of information in memory and reduce stress levels.
Magnesium, which is part of the seeds, has Magnesium supplement helps boost brainpower a positive effect on the nervous system, including the nerve endings located in our head. To get the maximum nutrients, you need to eat from 50 to 100 grams of seeds per day.
Healthy drinks for brain function
Improvement of memory is promoted by:
- Mineral water . Its consumption should be from 1 to 2 liters per day. To improve brain function, only pure water is suitable, and not other drinks based on it. Dehydration of the body leads to a slowdown in reactions and metabolic processes.
- Green tea. It contains a large amount of antioxidants, vitamins and minerals.
- Berry fruit drinks.
- Fresh vegetable or fruit juices .
- Infusions of rosehip, ginseng and valerian extract.
- Brewed freshly ground natural coffee . But this product is useful for brain function in small quantities.
