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Nutritionist's advice on how to improve memory

Nutritionist's advice on how to improve memory Illustrative photo (Freepik)
Author: Maria Kholina

Adding healthy foods to your diet can benefit towards improving memory. There are certain foods that will help your brain work faster and get less tired, according to nutritionist Vira Kuryn.

How to improve brain function

To always remember all your promises and tasks, and to improve brain function, it's worth reconsidering your diet and supplements.

According to the nutritionist, 16% of the brain's total mass is fat.

Therefore, the best food for the brain is fats (nuts, Omega-3, dark bitter chocolate, and sea fish).

How to support brain function

Supplements to add to your diet to support brain function:

  • Omega-3 fatty acids increase cognitive abilities of the brain
  • Phospholipids are necessary for the synthesis and functioning of cell membranes
  • Phosphatidylserine is the most active of them, providing brain plasticity, the ability to concentrate and think logically
  • Ashwagandha helps reduce the formation of amyloid plaques and cope with stress
  • Bacopa helps restore cholinergic function, one of the key neurotransmitter systems of the brain
  • Lion’s mane for increasing nerve growth factor levels
  • Q10 slows down brain aging, supports mitochondrial function
  • PQQ is necessary for the brain to increase the number of mitochondria and is responsible for short-term memory function
  • Magnesium strengthens synapses (nerve contacts). It also reduces the level of the stress hormone cortisol, which in turn negatively affects brain function.

Foodі for improving memory and brain health:

  • Avocado contains beneficial monounsaturated fats that help reduce vascular diseases and provide the brain with energy
  • Broccoli contains compounds such as sulforaphane, which reduces inflammation and improves brain health
  • Blueberries contain flavonoids, which are neuroprotective and increase neuroplasticity and cerebral blood flow
  • Fatty fish contains omega-3 fatty acids. These essential fats are crucial for supporting brain health
  • Turmeric contains curcumin, which has anti-inflammatory properties, as well as several mechanisms to support brain health
  • Ginger is a powerful anti-inflammatory agent that improves cognitive functions.