Everything that comes with food affects the body. However, with age, the processes responsible for maintaining life clearly slow down. This also applies to brain activity. Therefore, it is required from youth to fill the diet with foods to improve memory, nutrition, and protect cells, and preserve functions.
1. FATTY FISH
Why it is good for memory: Reducing the effects of age-related changes on brain activity, delaying mental decline, protecting against stress. Fatty fish contains omega-3 acids, which are involved in the formation of nerve cells and have a positive effect on memory, learning, and mood. Examples of oily fish rich in Omega-3: salmon, tuna, mackerel, sardines.
What else is the benefit of the product: Inflammation is stopped, the likelihood of plaque and blood clots formation decreases, cholesterol levels are regulated. The condition of the gastrointestinal tract, bones, and joints improves, nerves are eliminated.
Approximate weekly rate: Serve 150-200 g per day, 2-3 times a week.
Why is it useful for memory: Increase concentration and enhance the perception of information. Serotonin is produced to raise mood, and adenosine is blocked, which eliminates drowsiness. Benefits of the product for memory in the supply of caffeine and antioxidants that support brain function.
What else is the use of the product: Energy is added, headache is relieved, fatigue goes away. It has a beneficial effect on the heart, stomach, kidneys, liver.
Approximate weekly rate: No more than 10-14 cups, 1-2 pieces per day.
Why is it useful for memory: Inhibition of the aging process of the brain, forging connections between nerve cells. This is provided by anthocyanins, substances with antioxidant properties. Prevention of dementia, Pick, and Parkinson’s diseases, Alzheimer’s is underway. Helps with short-term memory loss.
What else is the benefit of the product: Reduces the risk of blood clots, normalizes glucose and cholesterol, strengthens blood vessels. The supply of vitamins and minerals is replenished.
Approximate weekly rate: No more than 7 glasses, 0.5-1 glass per day.
Why it is good for memory: Positive effects on the nervous system and getting rid of stress, increasing attention, concentration, normalizing sleep. The product is used to improve memory since 100 g contains the daily norm of vitamin K. The substance is involved in the formation of fats from brain cells.
What else is the use of the product: Saturates with useful elements, some of which exhibit antioxidant and anti-inflammatory properties. Digestion improves, immunity is strengthened.
Approximate weekly rate: Unlimited, minimum 350-500 g.
5. PUMPKIN SEEDS
Why It’s Good for Memory: Eliminate free radicals that damage the brain, support organ function, and improve learning. From what there is for memory, pumpkin seeds are indispensable, as they replenish the reserves of magnesium, iron, zinc, and copper. These nutrients have a beneficial effect on brain activity.
What else is the use of the product: Sleep, the state of the nervous system and immunity are normalized. The fogginess of consciousness, migraines disappear, the risk of diseases decreases.
Approximate weekly rate: No more than 200 g, no more than 20-30 g per day.
6. DARK (BITTER) CHOCOLATE
Why it is good for memory: Improving the functioning of the regions of the brain responsible for learning, remembering information, and slowing down the aging of cells. This product contains bioflavonoids, antioxidants, and caffeine, substances that protect membranes, improve mood, and banish depressive thoughts.
What else is the use of the product: The body is toned, the level of cholesterol and hemoglobin is stabilized, the vascular walls and the heart are strengthened.
Approximate weekly rate: From 100 to 180 g, no more than 20-25 g per day.
Why is it useful for memory: Protecting neurons from damage, preserving and stimulating brain function, increasing efficiency. The aging process slows down, stress is relieved. From what there is for memory, beans are required for the diet due to the presence of B vitamins, fatty acids, flavonoids. Examples of legumes: beans, peas, lentils.
What else is the use of the product: Harmful cholesterol is eliminated, blood sugar decreases, the heart and blood vessels are strengthened. Cleaning from toxic substances is in progress.
Approximate weekly rate: Serving 50 g per day, 2-3 times a week.
8. YOLKS OF QUAIL AND CHICKEN EGGS
Why it is good for memory: Improving brain health, affecting the development and function of nerve cells, slowing down age-related changes. Memory products are recommended as they contain choline, vitamin B6, folic acid with cobalamin. Prevention of depression and dementia, mood elevation.
What else is the use of the product: Fatigue goes away, the walls of blood vessels and the heart are strengthened, cells are renewed. The metabolism of fats, hormones are getting better.
Approximate weekly rate: 10 yolks, no more than 1.5-2 pieces per day.
Why it is good for memory: Increasing concentration, improving cognitive functions, stimulating blood supply to the brain. It is recommended to add a product to the diet to improve memory due to the presence of vitamin E, Omega-3, antioxidants. This mixture lowers the risk of Alzheimer’s disease.
What else is the benefit of the product: It normalizes blood pressure, and strengthens the heart with blood vessels, increases resistance to stress and infections.
Approximate weekly rate: Up to 7 pieces, daily portion of 0.5-1 fruits.
Why is good for memory: Clearing amyloid plaques, giving energy and strength, improving mood, delaying mental decline. The spice contains curcumin, a substance that affects the growth of brain cells.
What else is the use of the product: Stimulates blood flow to tissues, improves the work of the endocrine glands, reduces cholesterol, stops inflammation.
Approximate weekly rate: Up to 10 teaspoons, no more than 2 per day.
It is important not only what products are there for memory, but also what kind of lifestyle to lead. Everything from sleep patterns to good and bad habits affects. The maximum result will come if you follow a set of simple rules and tips.
Memory preservation recommendations:
- full sleep – the norm is 6-8 hours, go to bed as early as possible;
- quitting smoking, alcohol, unhealthy fats, excessive salt intake;
- continuous learning – reading, mastering new information, profession;
- instilling good habits – crossword puzzles, intellectual games;
- communication – regular contact with people, participation in discussions;
- physical activity – stimulating the supply of oxygen to the brain.
To meet old age with dignity, a clear mind, and a good memory is a goal for most people. However, it is necessary to pump brain functions from a young age. Changing your diet is one of the most important things. You can add citruses, nuts, apples, rosemary, green tea to products for memory.