Remember everything: 5 foods that improve memory

Human memory has a tendency to fade and weaken. Over time, it becomes difficult for some people to quickly memorize large amounts of information and keep it in their heads for a long time. According to nutritionist Anastasia Grashkina, director and founder of the BeFit healthy food delivery service, this happens because the brain does not get enough proteins, polyunsaturated fats, carbohydrates, vitamin C, vitamin B12, amino acids, antioxidants, minerals and other substances necessary for nutrition.

Together with an expert, we understand what foods contain these micro- and macronutrients and what you need to add to your diet to keep your memory strong for a long time.

Fatty fish

Useful substances: Omega-3.

Salmon and trout are rich in polyunsaturated fatty acids or, as many people are used to calling them, Omega-3. This element is essential for our gray matter to synthesize and assimilate useful substances. It is extremely important to supply the brain with quality fats, because it consists of 60% of them.

Nuts and seeds

Nutrients: zinc, fats, magnesium.

Different types of nuts and seeds are an excellent source of healthy fats for the body. In addition to fats, they contain zinc and magnesium, macronutrients and trace elements that help improve mood, reduce anxiety and, as a result, better perception of information.

Blueberries

Useful substances: antioxidants.

Thought blueberries were only good for eye health? No, its berries have powerful antioxidant properties, improve the nutrition of brain cells and protect them from destruction. Eating blueberries regularly can help improve your memory and help you store and process information efficiently.

Broccoli

Nutrients: vitamin K, magnesium.

Many people don’t like the green florets of broccoli. However, it’s a great source of vitamin K and magnesium, which help improve brain activity, so it’s worth taking a closer look.

Carrots

Useful substances: luteolin.

What could be simpler than the orange carrots we often eat?
But this common vegetable contains a very important substance – luteolin. It helps prevent the death of brain cells responsible for memory.