Your mental health is very closely linked to what you eat. To improve memory, you need to eat foods that stimulate the brain and monitor your lifestyle and what you do every day.
Memory loss does not depend on age. That’s why you need to start taking measures early to keep your brain healthy. Eating the right foods to improve memory and cognition is one of the many things you can do.
What causes memory loss?
Memory loss is caused by a lack of vitamins, especially complex B, as well as amino acids.
Everything that you eat is very important when it comes to memory loss and cognitive decline. You need to eat foods high in antioxidants, proteins, and fats.
Brain function and how what you eat affects on it
Your brain contains about a billion neurons in every cubic millimeter.
This is constantly changing and new connections are being made. Your brain is nothing more than interconnected neurons that work with certain chemicals.
Poor nutrition will make you more vulnerable to mental disorders as well as degenerative diseases of the nervous system.
What to eat to improve memory
Glucose is the food that acts as fuel for your brain, while protein acts as a building block and neurotransmitter.
On the other hand, fatty acids (lipids) help build new membranes that protect neurons.
It is very important to eat a variety of foods, as well as eat 4 or 5 times a day, not skipping meals and drinking more fluids.
But, above all, it is useful to add to your diet foods that contain:
Omega-3 are polyunsaturated fats that your body needs but cannot be produced. Eating them regularly is good for your brain and to improve memory.
They act as a protective layer on the cell membranes of your brain.
They can be found in foods that improve your memory, including:
- Soy sauce
- Vegetable oils
Antioxidants are responsible for reducing the damage caused by cell oxidation and helping to improve your concentration. Although your body can produce its own antioxidants, it is still very good to incorporate them into your diet.
Foods that contain antioxidants:
- Green tea
3. Vitamin E
Vitamin E belongs to a group of fat-soluble vitamins that help counteract oxidative stress.
Some foods that improve your memory and contain vitamin E:
Polyphenols are defined as compounds that have an antioxidant effect.
Some foods that contain polyphenols:
- Green tea
5. Vitamin B
Vitamin B, known as folic acid, helps lower homocysteine levels, which can cause heart problems. It also helps the body produce new cells, including neurons.
Vitamin B deficiency can lead to anxiety, nervous system disorders, and memory loss.
Some foods that improve your memory and contain vitamin B:
If you want to preserve your memory and fight off other diseases, exclude these foods from your diet:
- Sugar, white flour, white rice. They can also alter the nervous system and cause hyperactivity.
- Saturated fats. In addition to affecting your memory, they also slow down digestion.
- Processed foods. They gradually affect your ability to understand and plan, as well as your memory.
Tips to stimulate your brain
- Eat balanced, nutritious foods.
- Eat on a regular schedule.
- Enjoy nature.
- Exercise for at least 30 minutes, 3 times a week.
- Monitor your blood pressure and cholesterol levels.
- Learn how to deal with stress.
- Be careful not to gain weight, as this can lead to mental deterioration and dementia.
- Take a walk and spend time with friends; clear your mind.
- Sleep at least 8 hours a day. This will help keep your nervous system in balance.
- Drink at least 8 glasses of water a day.
Take care of your brain and start right now – eat better and make some changes to your lifestyle to improve your memory.
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