Memory is the greatest wealth of man. Of course, there are situations when memory gets in the way, when you want to forget something and never remember it. But these are isolated cases. And, in general, complete memory loss, as well as memory impairment, is perceived by a person very painfully.
With a certain age, the first problems associated with forgetfulness and absent-mindedness begin. This age is individual for everyone – it all depends on both the level of development of a person and the state of his health.
A constant lack of some micro and macro elements, vitamins, will surely lead after a while to major problems in life.
That’s right – through forgetfulness and absent-mindedness, you can reluctantly get unnecessary problems.
That is why nutritional adjustment should be in the first place, as soon as you decide to take care of yourself and your near future.
Vitamins needed to improve memory
The primary vitamins needed by the brain to improve memory functions are the following vitamins:
Vitamin C – improves memory along with strengthening the immune system, delays tissue aging. It is found in large quantities in sweet bell peppers, kiwi, avocados, black currants, citrus fruits, strawberries, tomatoes, pineapples, greens such as onions, lettuce, parsley and spinach.
Vitamin B1 – has a direct effect on memory. This vitamin can be obtained from walnuts, peas, wheat bran, cereals, durum wheat pasta, egg yolk, and lean meats.
Vitamin B2 – affecting the ability to concentrate memory. Skimmed milk and dairy products (cottage cheese, cheese, curdled milk) are rich in this vitamin.
Vitamin B12 – fights against fatigue and promotes better memorization. The largest amount of this vitamin is found in milk, meat, and more specifically, in offal – the liver, heart, kidneys. It’s just that meat and poultry also contain vitamin B12, but to a slightly lesser extent.
It is also found in seaweed and marine products – crabs, fish (sardines, salmon).
Vitamin E – prevents memory deterioration. Found in high amounts in nuts, seeds, green leafy vegetables, brown rice, eggs, and whole grains.
Vitamin K – found in large quantities in broccoli, green leafy vegetables, as well as in green tea, seaweed, zucchini.
Milk to improve memory
Oxford scientists recently proved that milk contains substances that affect brain function. Studies have shown that memory can be improved by drinking two glasses of milk a day.
This can be explained by the fact that milk contains an increased content of some highly digestible amino acids and vitamins, which directly affect the improvement of brain activity. First of all, it is vitamin B12, which is best absorbed from milk.
Micro and macro elements needed to improve memory
Iodine – affects the clarity of the mind. Contained in fish, seafood, seaweed.
Selenium is an excellent antioxidant, necessary for the functioning of memory. Contained in Brazil nuts, which are enough to eat two things a day. And also – in porcini mushrooms, garlic, herring, crabs, shrimps, olive oil, legumes, oregano.
Phosphorus is a vital element for building nerve cells responsible for memory. A large amount of phosphorus is found in fish, almonds, walnuts, cocoa, egg yolk.
Zinc – this element also plays an important role in the skill of thinking and improving memory. An adequate daily intake of zinc is found in a handful of pumpkin seeds.
All these useful substances and vitamins are necessary not only for memory – appearance also needs them, namely, skin, hair and nails.
Omega polyunsaturated acids to improve memory
Found in nuts. It is recommended to eat at least ten different nuts daily – walnuts, almonds, pistachios or hazelnuts. Nuts contain active substances that stimulate mental activity, nourish brain cells, and improve perception.
Omega-3 polyunsaturated fatty acids are also found in flaxseed oil.
And fatty fish, especially salmon, trout, tuna, and sardines, contain both omega-3 and omega-6 fatty acids. As well as vitamins that improve memory (A, D, E), iron, magnesium, phosphorus and selenium.
Folic acid to improve memory
Folic acid stimulates brain activity. Found in spinach and also sold in tablets.
Foods that stimulate the brain
So, there are some products that you need to pay special attention to. Since not everyone and not always include them in their diet, while they play a very important role in maintaining and improving memory.
In the first place, you can put nuts, both in terms of the content of vitamins necessary for the brain to work, and in terms of the content of trace elements and omega polyunsaturated fatty acids.
Next comes cranberries and blueberries, which have a large amount of antioxidants that affect memory sharpness. Cranberry juice is highly recommended to drink with active mental activity. And blueberries in any form are very useful when working at a computer. In addition, it relieves eye fatigue.
Lemon
This is not only a source of vitamin C, but also a wonderful assistant that maintains a normal mental state of a person. It improves mood, produces substances necessary for concentration and memory improvement, control of muscle nerves that are involved in the brain.
Tomatoes are a source of the powerful antioxidant lycopene, which fights against free radicals that cause dementia and damage brain cells.
Sage – contains oil that improves memory. Sage should be added to teas from time to time. This is especially true in hot weather, as sage relieves sweating.
Carrots – this vegetable has antioxidant properties, which helps to slow down aging. Carrot juice should be drunk at least twice a week, while it can be mixed with apple juice. Drink freshly prepared.
Brewer’s yeast
Brewer’s yeast поддерживают работоспособность нервных клеток, что прямым образом отражается на состоянии памяти. Since modern beer, which is considered to be a source of brewer’s yeast, is of very dubious quality, and it is doubtful that it contains all the useful components, it is recommended to take brewer’s yeast in tablets.
Easily digestible glucose
It is glucose, not sugar, that is necessary for the brain to function. Full-fledged mental activity will be provided by glucose contained in honey, fruits and dried fruits.
bitter chocolate
This product contains carbohydrates, which are simply necessary for the full functioning of the brain. And everything you need is contained in a small piece of chocolate.
Results
Thus, we can summarize that the most important foods for the brain, by all measures, are nuts and fish. Both vitamin and mineral composition of these products directly affects the improvement of brain activity.
The rest of the products listed in the article should also not be excluded from attention, because components useful for the brain work in its different areas, which is why variety in food is needed. Then both working capacity and sharpness of reaction will increase, the speed of information processing will increase. Isn’t it all the indispensable companions of an excellent memory?