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.

Still, researchers indicate that the following 7 nutrients are some of the best when speaking of brain functions stimulation and nurture:

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 – best sources: broccoli, spinach, bananas;

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. These antioxidants can be found in berries, tomatoes, spinach, broccoli, nuts, citrus fruits, liver, etc.;

7. Omega 3 fatty acids – 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.

Do not forget that nutrients are best assimilated and most effective when they are extracted from food products.

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 carotene: 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 extracted from food.

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. Caffeine
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

Because neurons cannot store glucose, they depend on the bloodstream to deliver constant supply of glucose.

The level of glucose in our blood is very important as too much of it at a time can actually make our brain lose glucose. As the level of glucose in the blood stream increases, the brain depletes its energy supply, influencing our abilities to remember, learn and concentrate.

Is good to remember that mental activity requires a lot of energy as our brain cells need two times more energy than any other cells in our bodies.

Neurons are always in a state of metabolic activity thus have a high need of energy. Do not forget that neurons are always active, even during sleep.

Neurons main activities are related to repairing and rebuilding worn out structural components, manufacturing enzymes and neurotransmitters that have to be transported using nerve “channels” (some of them can be several inches or even several feet long).

Still, the upper mentioned activities are not the ones using most of neurons’ energy. The most demanding ones are the bioelectric signals, used for communicating throughout the nervous system. These transmissions are so demanding that use half all brain’s energy (almost 10% of all body’s energy).

In an important study, Dr. Carol Greenwood from the University of Toronto tested the effects of glucose on older adults. Two groups of old adults were tested. The first group received a bowl of cereal and milk, along with white grapes juice for breakfast, while the other group received only water.

When tested 20 minutes later, the first group had a better memory as they were able to remember 25% more facts as compared to the second group.

Additionally, Rondall J. Kaplan stated that “eating carbohydrate food can improve memory within an hour after ingestion in healthy elderly people with relatively poor memories. Individuals with seemingly minor deficits in glucose regulation appear to perform worse on cognitive (memory) tests and are most sensitive to the beneficial effects of carbohydrates”.

Additionally, Paul Gold, PhD, and Donna Karol, PhD, of Binghamton University, and Carol Manning, PhD, of the University of Virginia, stated in the American Journal of Clinical Nutrition that glucose particularly improves people’s adeptness at tasks involving memory and attention.