When the time for holidays and vacations ends, we can fully feel that, despite a long rest, our mental activity is reduced. We notice that it is difficult for us to concentrate on work or study, and the knowledge that we are trying to put into ourselves stubbornly pops up. The brain, like muscles, requires constant training and increased attention to itself. After all, to get a beautiful figure, you need to eat right and exercise. So it is with memory and brain activity: in order for them to work at the proper level, they need to be trained and saturated with substances that are useful for them. If you do not provide the body with the necessary substances, this can lead not only to various diseases, but also to a deterioration in memory and attention, a decrease in mental activity.

Nutrition to strengthen and preserve memory

To function properly, our brain must be provided with the necessary amount of water and oxygen. Of course, you can go to the pharmacy and buy special vitamins to improve memory. But it will be much more useful to spend money wisely and buy natural products to improve memory. It is important not just to add drugs to your diet, but to balance your diet in such a way that it contains the nutrients necessary for the whole body, including substances important for good mental activity. What foods should you eat to improve your memory? We will try to answer this question in our article.

We will talk about products to improve memory and concentration. These are products that saturate the brain with essential elements and vitamins and protect it from aging. Foods that improve memory should contain vitamins B and C, E, K, Omega-3 fatty acids, iodine, selenium, phosphorus, boron, antioxidants, etc.

Foods to enhance memory should contain the main substances:

Glucose
Lecithin
Vitamins B1 (bran, walnuts, peas, liver), B6, B12 (meat, mackerel, herring, seafood, beef liver)
Zinc (found in fish, bread, legumes)
Iron (the required dose is found in dried fruits, meat, green vegetables)
Copper
Magnesium
Calcium
Iodine (they are rich in: persimmon, seaweed, fish)
Boron (found in pears, grapes, apples)
Vitamin C (red pepper, currant, rowan, rosehip, sea buckthorn, parsley, horseradish, cabbage, onion, citrus contain a lot of this vitamin)

To improve the quality of mental activity, you need to regularly consume foods that contain these substances.

Mainly

Fruits: citrus fruits, apples (powerful antioxidants, well protect the human body from memory loss, regular consumption of apples will help to have a strong memory, good thinking and mental activity even in old age), bananas, grapes
Berries: cherry, currant, cherry, raspberry, gooseberry. Particularly useful for memory, attention and mental activity are wild berries – cranberries, blueberries, blueberries, strawberries.
Dried fruits
Beef
Fish. It is rich in phosphorus and omega-3 unsaturated fatty acids. Salmon, herring, sardine are considered especially useful.
by-products
Vegetables: cucumbers, cabbage (improves brain activity, helps to cope with age-related disorders of the nervous system), garlic, carrots, potatoes, avocados.
Parsley
Nuts contain a lot of lecithin, which improves mental activity. Nuts prevent premature aging of the brain.
Dairy
Mushrooms
Peas
Wheat
Vegetable oil
Honey

What foods to eat to improve memory

Let’s take a closer look at some foods that improve memory.

Garlic is one of the best memory foods. Yes, yes, this vegetable is useful not only as an immune-enhancing product, but also to stimulate memory improvement, attention, concentration and other mental activity. Garlic well supplies the brain with oxygen, which allows it to work faster and better. If you eat 3 cloves of garlic every day, memory can noticeably improve. If you are confused by the characteristic smell from the mouth after eating this vegetable, chew on a sprig of parsley.

Nuts are a great memory booster. The most useful walnuts for mental activity. They are rich in B vitamins, which are very useful for improving memory. Without them, the proper functioning of brain activity is impossible. In addition, walnuts are rich in vitamin E, which prevents brain cells from breaking down, which makes it possible to avoid age-related memory problems. And fatty acids, which are contained in the proper amount in nuts, develop thinking.

Milk and dairy foods are very important for a good memory. Milk contains the necessary amount of vitamin B12, which contributes to excellent memory. This vitamin is best absorbed from milk, so if you want to improve memory, increase mental activity, amaze everyone with your thinking, drink milk regularly. You just need to understand that various sweet sour-milk products, such as store-bought yogurts, will not bring as much benefit as plain milk. But they can reward with caries.

Honey тоже относится к продуктам, необходимым для улучшения памяти. As we mentioned above, glucose has a good effect on memory functions. Honey содержит много веществ, полезных для всего организма, и не наносит столько вреда, сколько может нанести обычный сахар. But do not eat honey with tablespoons. The ideal option is to add a few teaspoons of honey and a small handful of dried fruits to the porridge. You will get an excellent breakfast, especially before an exam or other important event that requires high concentration, good memory and operational thinking.

Sea kale is the most important product that improves human memory. It is extremely rich in iodine, without which our brain will not function properly. Iodine supports mental activity and even increases a person’s IQ.

Grapes, along with other purple berries, are a natural antioxidant. These substances improve cell nutrition and protect them from destruction.

Lemon contains a lot of vitamin C, a vitamin for memory. It is he who helps to assimilate the information received and not to forget it at the most inopportune moment.

Memory Salad Recipe

To keep eating foods for memory and mental activity not boring, we will provide you with several recipes for infusions that are useful for brain activity.

We have already found out which vegetables improve memory, let’s make a salad of them and other products that are good for mental activity.

We will need:

Beet
Carrot
Apples
Half a celery root
3 tbsp vegetable oil
half a lemon
fresh parsley

All you need to do is grate almost the products, season with vegetable oil and lemon juice. You can lightly salt. Mix everything well. Then put the salad in a salad bowl and garnish with parsley. Get delicious and a healthy salad, and not only for memory and concentration.

Herbal infusion to improve memory

You will need: birch leaves, horsetail, yarrow, oregano leaves, peppermint, sweet clover. Plants are mixed in a ratio of 1:1:1:2:3:3, respectively. To prepare the broth, the ingredients must be thoroughly chopped, pour a tablespoon of the resulting mix with two cups of boiling water. Boil in a water bath, then cool and strain. You need to drink three times a day for half a glass before meals. It is better to regularly prepare a fresh drink, so it will retain much more nutrients, and it will be the most pleasant to the taste.

We train memory

So that your memory does not fail you, you need to train it regularly. Learn poetry, prose, solve crossword puzzles, this will also help keep mental activity in good shape, and, perhaps, save you from weakening memory and thinking in old age.

Bad food for memory

There is a list of products that are harmful to mental activity and memory. So that memory does not worsen, try not to eat fast food, fatty meat, full fat milk, alcohol, sweets, too salty foods, sweeteners.