Good memory is composed of three components: the natural potential of memory, memory status and memory fitness. For productive work of the brain and memory it is necessary to take a full variety of food, so it also connect to using food from all five food groups in right proportion.
The brain is only 2% of body weight but consumes 20% of energy. A major source of energy – are carbohydrates. So, foods that improve memory are carbohydrates that found in cereals. Especially useful for memory are buckwheat and oatmeal porridges. Useful also pasta from durum wheat and potato. At lower concentrations, but no less necessary for working memory are carbohydrates in vegetables, fruits and berries, the best memory is a peach, banana, pear. Well, the most concentrated natural carbohydrate – is honey.
When carbohydrates are ingested in adequate quantities, you will be “slow in thinking,” you will feel tired because of the fact, that your brain just does not have enough energy.
The role of protein in the brain and memory is huge. Foods that help improve memory contain protein. Protein is a building material for nerve cells, neurotransmitters, and without which the process of remembering is not possible, and for the hormones that determine the activity of the brain. Proteins also perform the function of receiving and transferring of energy – even if you’re good to eat carbohydrates, but not enough protein, you still will feel tired and depressed, because of the fact that energy can neither absorbed by cells, or delivered to the appropriate areas of the brain. Vegetarian diet leads to memory impairment! Especially useful is beef. On other days you can eat fish, milk, is very useful for working memory cheese and eggs.
(However, the proteins also do not need to be zealous. Excess food of animal origin leads to atherosclerosis and an increased number of free radicals in the body, which is harmful for the brain, and circulatory system, which determines the full work of memory. The diet should be about 12-15% protein).
The most important component of fats for improve memory is omega-3 (polyunsaturated fatty acids)and it directly influences the mental capacity and memory of man. So if you really want to improve memory in your menu should be not less than 2 times per week oily fish: herring, salmon, trout and salmon.
Fat in the diet should be 15%.
- Foods that help improve memory:
Banana – good source of digestible carbohydrates, essential amino acids, methionine, vitamins B1, B2, PP, carotene, tryptophan and C. Banana – the best breakfast for the memory.
Eggs – a storehouse of materials needed for a good memory, it’s really one of the foods that improve your memory. Particularly rich in mineral substances quail eggs. They will keep their vitamins A, B1, B2, PP. Essential amino acids: lysine, cysteine, methionine, glutamic acid, tryptophan. Source well digestible protein.
Oily fish: herring, salmon, trout and salmon are a source of essential fatty acids “Omega 3”, which is important for the nervous tissue. Its lack leads to degenerative diseases of the brain. This acid is not synthesized by the body; it should be consumed with food and oily fish contains particular lot of this acid.
Honey – the best source of carbohydrates. It must be used instead of sugar because it is a useful for the brain, it is easy to digest fructose and glucose. Also, honey – a source of almost all essential trace elements: it includes 22 of 24 who are in the blood. If instead of sugar you use honey, you can avoid many diseases and to increase mental energy and memory capabilities.
Germinated grains – this food began to be really famous. In germinated wheat and rye contain phosphorus, potassium, magnesium, manganese, calcium, zinc, iron, selenium, copper, “smart vitamin” Group B: B1, B2, B3, B5, B6, B9, and E, F, biotin. These agents normalize and energy supply of the brain and heart, confer resistance to stress, increase immunity and protect brain cells from aging.
Ginkgo Biloba – one of the renowned plants extract which is widely and actively used in medicine to add to foods that improve memory and concentration, stimulate attention, as well as in atherosclerosis.
5 BEST foods that improve memory:
- Salmon meat
- Cocoa beans
- Coffee Beans
- Matcha (Japanese green tea powder)