Memory needs the right foods to be protected and strengthened. Studies show that our diet can significantly affect it.
Researchers from the Department of Epidemiology at the London School of Hygiene in a study published in the Journal of Nutrition Health and Aging estimated the relationship between fish consumption and the ability to remember in people over 70 years of age.
Recommended foods to improve memory
Fish, it should be noted, is one of the main sources of omega-3 fatty acids. The findings showed that those who ate the most fish performed better on memory tests.
You can see a dramatic improvement in your memory if you include foods with vitamins, minerals and trace elements in it. Poor eating habits, combined with mental fatigue, stress and lack of sleep can negatively affect it.
The brain is an active organ of the nervous system made up of millions of cells that need to be supplied with the necessary nutrients for its proper functioning.
The importance of diet regarding brain function
Eating a balanced and nutritious diet is important for maintaining health, especially as people age. Several studies suggest that consuming a diet rich in antioxidants and anti-inflammatory components such as those found in fruits, nuts, vegetables, and fish may reduce age-related cognitive decline and the risk of developing various neurodegenerative diseases.
Food list
Memory is enhanced by iron, phosphorus, manganese, glucose, vitamins B3, B12, B1, B6. The foods that will help you strengthen your memory, based on their nutritional contributions, are the following:
- Glucose: Nuts, rice, potatoes, honey, cereals. It is important to note that the recommended carbohydrates are not simple ones (sugar, sweet breads, cookies or other processed foods), but foods that provide glucose slowly and also have fiber, which are called complex carbohydrates.
- Phosphorus: Legumes, fish, meat.
- Iron: Liver and beef, eggs, dried figs, almonds, sardines.
- Copper: Raisins, shellfish, nuts.
- B3 : Liver, lean meat, fish, cheese, eggs.
- B6 : Meat, liver, legumes, fish, eggs, cabbage, cauliflower.
- B12: Liver, meat, eggs, cheese.