Memory lapses? Do you often lose your keys? Do you forget everything? In that case, you will be interested in the five foods to optimize memory.
Memory is a crucial function of the brain. Indeed, it sorts, stores, and retrieves information recorded during the day. To preserve memory, it is necessary to pay attention to one's diet. In this case, various elements can contribute to achieving optimal memory. These include B vitamins, omega-3 fatty acids, and specific plants such as Ginkgo biloba. In this article, you will find the most effective foods to stimulate and maintain this faculty.
Feeding Your Brain: How and Why?
The brain is an organ that must be perfectly nourished so that it can benefit from the necessary nutrients and, consequently, preserve its billions of neurons. Memory, which resides in the brain, evolves constantly. Having impeccable lifestyle habits, including a balanced diet, daily physical exercise, and optimal sleep habits, contributes to strengthening memory. To maintain its capabilities at an excellent level, various foods are recommended.
Key Points
The brain is an extremely demanding organ. Indeed, it uses nearly a quarter of the body's energy needs. This energy is often in the form of glucose, to carry out various brain functions. Drawing on about forty nutrients in cells to ensure its many activities, the brain is fascinating. Among these nutrients, vitamins, minerals, trace elements, fatty acids, and amino acids are notable.
What Are the Five Foods to Stimulate and Maintain Memory?
- Fatty Fish
The cell membranes of the brain are extremely rich in lipids. Consuming adequate amounts of essential omega-3 fatty acids ensures optimal functioning of the nervous system and memory. Omega-3s act in various biological reactions related to brain circuits.
Moreover, these essential omega-3 fatty acids are not synthesized by the body and must therefore be provided through diet. Eating fatty fish rich in omega-3s at least twice a week is the best way to meet these needs. Fatty fish such as sardines, herring, mackerel, tuna, or salmon are extremely rich in omega-3s, DHA, and EPA. Dietary supplements made from natural fish oils also enrich the diet with DHA and EPA omega-3s.
It is also worth noting that plant sources such as vegetable oils like rapeseed, walnut, or grape seed (chia or flax seeds) also contain omega-3s. With a unique composition, where alpha-linolenic acid (ALA) is present in large quantities, the body itself converts ALA into omega-3s, DHA, and EPA.
- Colorful Fruits and Vegetables
Colorful fruits and vegetables are essential foods to prioritize in your diet. Additionally, natural pigments are extremely rich in antioxidants. These active molecules help protect neurons from oxidative stress caused by free radicals in specific contexts. These contexts may include poor diet, smoking, alcoholism, intense physical activity, pesticides, or pollution.
Dark green leafy vegetables (such as kale, spinach, or broccoli) and red fruits (such as blueberries, raspberries, strawberries, cranberries, or blackberries) contain a significant amount of polyphenols, a family of antioxidants abundant in plants. Orange fruits and vegetables (such as citrus fruits, mangoes, pumpkins, or carrots) are also very rich in flavonoids, beta-carotene, and vitamins (C and E). These elements are highly recommended as they protect neuronal cells effectively.
- Ginkgo Biloba
This plant, originating from Asia, has large fan-shaped leaves. These leaves contain many active substances, including polyphenols such as flavonoids, terpenoids, ginkgolides, or bilobalides. These four elements all have antioxidant properties. It should be noted that the various active compounds in ginkgo biloba have anti-inflammatory properties and effectively protect cells. Furthermore, these various characteristics are beneficial for mental health, nervous balance, and memory. Lastly, ginkgo biloba is consumed in the form of a dietary supplement.
- Legumes and Whole Grains
To function properly, the brain needs fuel in the form of glucose. Therefore, it is advisable to consume starches with complex carbohydrates (such as whole grains and legumes) to optimize good maintenance of physical and cognitive performance. With their lower glycemic index, these foods are assimilated and converted into glucose gradually during digestion. This process helps prevent fluctuations in blood sugar levels that are harmful to optimal memorization.
- And Finally, Tyrosine
L-tyrosine is an amino acid that is a precursor to dopamine and dopamine (used for memorization). It is also a precursor to catecholamines (adrenaline and noradrenaline). Similarly, it contributes to wakefulness and satiety hormones (with an appetite suppressant effect). Finally, it is the same for thyroid hormones (thyroxine and triiodothyronine).
Stress and intellectual overwork can lead to a decrease in tyrosine levels in neurons and decrease attention and concentration capabilities. It should be noted that L-tyrosine is very interesting for memory provided it is taken on an empty stomach in the morning, at least half an hour before breakfast. Lastly, it is preferable to associate it with a complex of B and C vitamins to be consumed just after breakfast.
There are simple and effective ways to stimulate and maintain memory effectively. To do this, it is essential to enrich your diet with carefully selected foods. For this approach to be effective, it must be accompanied by optimal lifestyle habits, such as adopting suitable sleep-wake rhythms, and regular physical activity.
Sources
Voici un listing des sources utilisé pour rédiger cet article : la première est « les acides gras oméga 3, fonctions dans l’organisme, et besoins alimentaires » qui a été rédigé par l’Agence Nationale de sécurité sanitaire de l’alimentation, de l’environnement et du travail (ANSES) (qui a été mis à jour le 07/06/2016). La seconde se nomme « Conséquences réglementaires de la reconnaissance de la relation entre cerveau et alimentation. pratiques en nutrition » N. 47, rédigé par Bourre JM. apparu sur juillet-septembre 2016. La troisième est « Pages 44-47 ; diététique de pointe et cerveau : l’intérêt d’une alimentation équilibrée en psychothérapie chez l’adulte. Information diététique. 4 » écrit par Courtois, F. Levy, E. (apparu en 2008. Pages 11-19). La dernière source est « Larousse des plantes médicinales. Identification, préparation, soins. Larousse » qui est apparu en 2013.