Absolutely everyone knows that human memory, no matter how wonderful it is, deteriorates over time. And absolutely everyone also knows that this happens for various reasons, most often physiological. However, not everyone is ready to put up with this state of affairs. This article is a kind of review of the most effective, from the point of view of the world’s leading nutritionists and physiologists, ways to improve memory.

What is memory
Omitting complex terminology and speaking in simple understandable language, memory is a special ability of a person that allows him to remember, store and reproduce this or that information at the right time. A huge number of scientists have been and are engaged in the study of all these processes.

Moreover, some of them even tried to measure the size of a person’s memory, for example, Robert Berge from the University of Syracuse (USA). He studied the mechanisms of storage and transmission of genetic information for a long time and in 1996 concluded that the brain can contain from 1 to 10 terabytes of data. These calculations are based on knowledge of the number of neurons and the assumption that each of them contains 1 bit of information.

However, it is difficult to consider this information reliable at the moment, since this organ has not been fully studied. And the results obtained are more a guess than a statement of fact. However, this statement provoked a large-scale discussion around this issue, both in the scientific community and on the network (1).

As a result, people thought not only about their own capabilities, but also about ways to improve them.

Nutrition and memory
Have you started noticing that your memory is gradually deteriorating? The well-known nutritionist Gu Chui Hong from Malaysia argues that in this case it is especially important to adjust your diet. After all, the reason for this may be a lack of useful substances necessary for the brain, which improve its blood supply.

She also mentions that there was a publication in the journal Neurology describing the positive effects of the Mediterranean and DASH diets (to prevent hypertension) on memory. According to them, you need to eat a maximum of fish, fruits, vegetables and nuts, trying to saturate the body with fiber.

“Every day you need to eat 7-9 servings of fruits and vegetables. Do not abuse salty foods and eliminate harmful fats, replacing them with healthy ones. You can also add porridge, a lot of nuts and seeds that have unsaturated fatty acids,” says Gu.

In addition, we must not forget about antioxidants. And blueberries are their best source. According to the nutritionist, scientists have long proven that 1 cup of blueberries a day can not only prevent memory deterioration, but also improve brain activity. And all because it has anthocions. In addition to blueberries, any berries are suitable, as well as vegetables and fruits of blue, burgundy, pink, dark blue and black – blackberries, red cabbage, cranberries, black currants, etc.

Moreover, you need to add green leafy vegetables to your diet – spinach, lettuce, all types of cabbage. They contain folic acid, a deficiency of which can cause memory impairment. This conclusion was made after scientific research, which involved 518 people aged 65 years and older.

It is also necessary to take care of a sufficient intake of omega-3 fatty acids, as these are excellent antioxidants. Most of them are in fish and seeds.

How to remember all these principles?
According to the nutritionist, it’s enough just to put a plate with the most “colorful” food in front of you. Thus, you can enrich your diet with all the necessary substances, improve blood circulation, memory and brain activity.

Top 12 Foods to Improve Memory
Blueberry. Powerful antioxidant. 1 cup of blueberries a day is enough.
Walnuts. To feel a positive effect, you need to eat 20 gr. nuts a day.
Apples. They have a large amount of vitamins that directly affect brain function. Every day you need to eat 1 apple.
Tuna. It contains both omega-3 fatty acids and iron. In addition to tuna, mackerel, salmon, cod and seafood are suitable
Citrus. They contain not only antioxidants, but also iron, necessary for the normal functioning of the brain.
Rosemary. It is indispensable for a good memory. It can be added to various dishes or tea.
Poultry meat and beef liver. They are excellent sources of iron.
Sage tea. It improves memory and increases concentration
Beans. It contains B vitamins. They have a positive effect on brain function and help fight depression, which is often one of the causes of memory impairment.
Eggs and, in particular, egg yolk. In addition to proteins and vitamins, it has a special a substance called choline, which also improves memory
Milk and dairy products. Sources of choline and vitamin B12, the lack of which negatively affects brain function and memory.
Coffee. The results of studies have shown that this drink helps to concentrate, and also saturates the body with antioxidants. The main thing is not to abuse it and drink no more than 1-2 cups a day.

How else can you improve your memory

Get enough sleep. Insomnia or lack of sleep, less than 6-8 hours can provoke memory impairment.
Visit an endocrinologist regularly. Many people with thyroid disease have poor memory. By the way, the same symptoms can be observed in all those who suffer from chronic diseases, as well as diabetes.
Refrain from drinking alcohol, excessively salty foods and smoking, as well as foods containing harmful fats (butter, lard), replacing it with vegetable oils with healthy fats.
Never stop learning. Any brain activity has a positive effect on the state of memory.
Communicate. Scientists say that sociable people have practically no problems with memory.
Develop new habits. They make the brain work, thereby improving memory. In addition, you can solve crossword puzzles, play mind games or collect puzzles.
Do sport. Physical activity improves blood circulation and saturates the brain with oxygen, which undoubtedly has a positive effect on both its activity and memory.
Also, look for the positive in everything. Dissatisfaction with life often leads to depression, which causes memory impairment.