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Memory is the mental activity of recalling learned and/or experienced information.

There are 2 types of memory:

1. Short-term memory
2. Long-term memory

In short-term memory information is stored for a few seconds or a few minutes. Such memory is fragile and is able to hold an average of SEVEN items (phone numbers, credit card numbers, etc.),

In long term memory we store information needed for our lives / jobs / etc. Sometimes, accessing information stored in long-term memory requires a conscious effort to recall: personal memories related to our experiences (episodic memory), factual data not connected to time or place (semantic memory) and skills and performed routines (procedural memory).

The most important areas of the brain for retention and formation of memory are:

1. CEREBRAL CORTEX - the outer layer of the brain; stores mainly long-term memory;
2. HIPPOCAMPUS - transformes information into memory;
3. AMYGDALA - process emotions and imprints memories involving emotions;
4. NEURONS - form a network into our brains used for communication.

Our memory is influenced by numerous factors. One of this factors is the food we consume. The connection between food and memory is extremely complex. Researchers are still trying to figure out how memory is affected by what we eat.

Still, researchers indicate that the following nutrients stimulate and nurture brain functions:

• Vitamin B1: grains, sunflower seeds, beans, pork, etc.
• Vitamin B3: peanuts, mushrooms, chicken, tuna, beef, etc.
• Vitamin B6: Broccoli, spinach, bananas, etc.
• Vitamin B12: Animal products
• Vitamin C and E, beta caroten: these antioxidants fight free radicals (atoms formed when oxygen interacts with certain molecules; free radicals are highly reactive and can damage cells. Antioxidants neutralize them and also improve the flow of oxygen through the body and brain). These antioxidants can be found in berries, tomatoes, spinach, broccoli, nuts, citrus fruits, liver, etc.
• Folic acids: green leafy vegetables, sprouts, oranges, etc.
• Omega 3 fatty acids: these acids are concentrated in the brain and are associated with cognitive function. The best sources of these fatty acids are: fish like tuna, salmon, herring, mackerel, etc.; walnuts, etc.

Bear in mind that nutrients are best assimilated and most effective when they are consumed in foods.

When speaking of improving our memory, the best 20 ways of doing so are the following:

1. Mindfulness exercises, good thinking habits
2. Meditate, develop your intuition
3. Motivate yourself
4. Play (puzzles, mind games, etc.)
5. Learn new things
6. Have a good night sleep
7. Exercise
8. Develop your creativity, think clear
9. Coffeine
10. Avoid sugar, alcohol, smoking and fats
11. Eat fish
12. Vitamin, fiber supplements
13. Eat less
14. Eat fruits and green vegetables
15. Eat food high in antioxidants
16. Eat a consistent and healthy breakfast
17. Folic acid
18. Vitamin C and E
19. Selenium
20. Creatine

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When speaking of diets, one must know that there are numerous objectives that can be achieved by dieting:

1. THE MOST COMMON objective is loss of excess body fat;
2. Medical objectives;
3. Increase body fat and / or muscle weight gain.

There are many other objectives, but let’s try to focus on these three:

1. LOSS OF EXCESS BODY FAT

These diets restrict the intake of specific food, or food in general.
The METABOLIC DIFFERENCES and LIFE STYLE are two main factors that influence the effectiveness of dieting.

Sometimes, short-term dieting is not even effective. When reducing the food supply, the body reacts in an opposite way (by forming excess fat as a starvation response), once normal eating is resumed. Short crash dieting leads to less body fat on the short-term and to excess body fat shortly after the diet is ended. Therefore, it has a negative effect on the long-term.

2. MEDICAL DIETS

These types of diets are focused on including or excluding certain nutrients (increasing or decreasing the consumption of food that contains them). The most important types of medical oriented diets are:

1. Diets designed to manage blood sugar level – Diabetes;
2. Gluten-free diets – Celiac disease;
3. Ketogenic diets – Epileptics;
4. Milk free diets – Lactose-intolerants;
5. Low-sodium diets – Kidney diseases;
6. Diets rich in fruits and vegetables and low in fat and sodium – Hypertensive.

3. INCREASE BODY FAT AND / OR MUSCLE WEIGHT GAIN

These types of diets are mainly used by athletes to:

1. Increase their strength;
2. Increase their resistance;
3. For their look;
4. For weight classes.

These types of diets must be carefully supervised and controlled in order to have a positive effect. The health condition can be severally damaged if the diet is not used properly.

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