Proper nutrition

Top 10 foods to improve memory and revitalize the brain

The transition to proper nutrition is accompanied by dietary adjustments. The menu includes foods that are good for muscles, joints, bones, skin, hair and nails, but the most important organ is often overlooked.

The brain constantly needs nourishment, as it is responsible for all the processes of the body. We offer you a selection of foods for memory and activation of the brain, which can be included in the diet with proper nutrition.

Top 10 foods to improve memory

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 a young age to fill the diet with foods to improve memory, nutrition and protect cells, preserve functions.

Proper nutrition: where to start

1. Fatty fish

Why is it useful for memory: Reducing the impact 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 that are rich in Omega-3: salmon, tuna, mackerel, sardines.

What else is the use of the product: Inflammation is stopped, the likelihood of the formation of plaques and blood clots decreases, and cholesterol levels are regulated. The condition of the gastrointestinal tract, bones and joints improves, nerves are eliminated.

Approximate weekly rate: Serving 150-200 g per day, 2-3 times a week.

Fatty fish

2. Coffee

Why is it useful for memory: Increasing concentration of attention and strengthening 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 stopped, fatigue goes away. It has a beneficial effect on the heart, stomach, kidneys, liver.

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Approximate weekly rate: No more than 10-14 cups, 1-2 pieces per day.

Coffee

3. Blueberries

Why is it useful for memory: Slowing down the aging process of the brain, establishing 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 use of the product: The risk of blood clots is reduced, glucose and cholesterol are normalized, blood vessels are strengthened. The supply of vitamins and minerals is replenished.

Approximate weekly rate: No more than 7 glasses, 0.5-1 glass per day.

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Blueberry

4. Broccoli

Why is it useful for memory: Positive effects on the nervous system and getting rid of stress, increasing attention, concentration, normalization of 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: No restrictions, minimum 350-500 g.

Broccoli

5. Pumpkin seeds

Why is it useful 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.

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Pumpkin seeds

6. Dark (bitter) chocolate

Why is it useful for memory: Improving the work of the brain regions responsible for learning, memorizing 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.

Simple and complex carbohydrates

Dark (bitter) chocolate

7. Legumes

Why is it useful for memory: Protection of neurons from damage, preservation and stimulation of the brain, 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 removed, blood sugar decreases, 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.

Benefits and types of legumes

Legumes

8. Yolks of quail and chicken eggs

Why is it useful for memory: Improving brain health, influencing 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 improving.

Approximate weekly rate: 10 yolks, no more than 1.5-2 pieces per day.

Quail and chicken egg yolks

9. Avocado

Why is it useful for memory: Increase concentration of attention, improve cognitive functions, stimulate 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.

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What else is the use of the product: Blood pressure is normalized, and the heart with blood vessels is strengthened, and resistance to stress and infections increases.

Approximate weekly rate: Up to 7 pieces, daily portion of 0.5-1 fruits.

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Avocado

10. Turmeric

Why is it useful 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: Blood flow to tissues is stimulated, the work of the endocrine glands is improved, cholesterol decreases, and inflammation is stopped.

Approximate weekly rate: Up to 10 teaspoons, no more than 2 per day.

Turmeric

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.

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