10 foods that can improve memory: Nutritionist's advice

What helps brain to function better

Vitamins B and D help absorb protein and stimulate the growth of brain cells.

Magnesium tones the nervous system and nerve endings. Vitamin K is involved in the synthesis of fats essential for the building and functioning of cells, making it one of the best vitamins for memory.

Vitamins A and C boost immunity and support brain activity. Lutein and zeaxanthin are beneficial for vision and, consequently, for visual memory.

Foods good for mental health and memory enhancement

Salmon

Fish contains omega-3 fatty acids, essential fats crucial for brain health. They are associated with improved memory, mood regulation, and a reduced risk of cognitive decline.

Raspberries

Raspberries are rich in vitamins B, C, A, silicon, molybdenum, magnesium, manganese, calcium, iron, phosphorus, sodium, chromium, and zinc.

Chia seeds

Chia seeds are rightly considered a superfood due to their high content of antioxidants, minerals, fiber, and omega-3 fatty acids. These nutrients positively impact heart function, strengthen the bone system, and normalize blood sugar levels.

Almonds

Almonds contain important minerals and vitamins such as calcium, potassium, sodium, iron, phosphorus, vitamin B6, and niacin. They also include antioxidants, particularly carotenoids and flavonoids, which help combat stress.

Spinach

Spinach is rich in vitamins A, C, K, and a significant amount of lutein. Fresh spinach retains maximum beneficial properties, making it a healthy addition to salads. The daily recommended intake is about 100-150 grams.

Eggs

Protein is the primary building material of the human body. Every cell in the human body contains protein. It's necessary to help the body repair old cells and create new ones. Protein is also essential for the growth and development of all muscles in our body.

Dark chocolate

Cocoa beans contain antioxidants that slow down the aging of brain cells. They help preserve essential functions such as memory, attention, and mental agility.

Green tea

Green tea is less popular than black tea, but it offers more benefits. The beverage enhances brain function, strengthens blood vessels, slows aging, helps maintain a slim figure, and prevents a range of diseases, including diabetes.

Chickpeas

Chickpeas contain 18 amino acids, including all the essential ones. Chickpeas are also rich in vitamins B1, B2, PP, B5, B6, B9, C, A, E, K, beta-carotene, choline, and macro- and microelements like potassium, phosphorus, magnesium, calcium, iron, sodium, manganese, zinc, and copper.

Lentils

Lentils are a source of vitamins (A, B, E, PP groups) as well as essential trace elements (zinc, iodine, manganese, copper, sulfur, and others).

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