7 Most Important Nutrients To Boost Your Memory
Have you ever wondered what should you eat to boost your memory!?!
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 for our life / 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), 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 most long-term memory
2. HIPPOCAMPUS: transforms information into memory
3. AMYGDALA: processes emotions and imprints the memories involving emotions
4. NEURONS: form a network into our brains used for communication
The connection between our memory and food is extremely complex. Researchers are still trying to figure out how memory is affected by what we eat and how nutrients can help boost your memory.
Still, researchers indicate that the following 7 nutrients are some of the best when trying to boost your memory:
1. Vitamin B1
– best sources: grains, sunflower seeds, beans and even pork;
2. Vitamin B3
– best sources: peanuts, mushrooms, chicken, tuna and beef;
3. Vitamin B6
4. Vitamin B12
– best sources: animal products;
5. Folic acid
– best sources: green leafy vegetables, sprouts and oranges;
6. 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, thus helping you boost your memory. These antioxidants can be found in berries, tomatoes, spinach, broccoli, nuts, citrus fruits, liver, etc.;
7. Omega 3 fatty acids
– very important if you want to boost your memory; these acids are concentrated in the brain and are associated with cognitive function. The best sources for them are: fish (like tuna, salmon, herring, mackerel, etc.) and walnuts.