Nutrition for better memory

Nutrition has a huge impact on memory, concentration and overall brain function.

If you want to improve your memory, these nutrients are especially important.

Omega-3 fatty acids

• Found in: salmon, sardines, anchovies, walnuts, flaxseed, chia seeds.

• Omega-3s are essential for the formation of brain cells and the transmission of signals between them.

Antioxidants (vitamin C, E, polyphenols)

• Found in: blueberries, strawberries, dark chocolate (at least 70% cocoa), turmeric, green vegetables (spinach, kale).

• Antioxidants protect the brain from free radical damage.

B vitamins (especially B6, B12, folic acid)

• Found in: eggs, meat, whole grains, spinach, broccoli.

• B vitamins help create neurotransmitters (chemicals that allow nerve cells to communicate).

Iron, zinc and magnesium

• Found in: legumes, nuts, seeds, dark leafy greens.

• These minerals are important for transporting oxygen to the brain and triggering nerve impulses.

Healthy fiber and slow carbohydrates

• Found in: oatmeal, quinoa, whole grain bread, legumes.

• The brain needs a constant supply of energy – fiber helps keep blood sugar stable.

Little tricks for every day:

• Eat oatmeal with blueberries and walnuts in the morning.

• Drink green tea (contains theanine, which improves concentration).

• Instead of sweets, eat a handful of walnuts or almonds.

• Use turmeric (mix into soup or smoothies).