Did you notice that your memory is not the best lately? You forget important dates, birthdays, sometimes you do not know what day it is. No, the chances are you’re demented, you’re not just concentrating on the current activity. Poor concentration prevents your learning abilities and makes you forgetful.

brain memory

Your brain needs a constant supply of certain nutrients that will enable to perform at the highest capacity. Some foods will make you drowsily, and others will “sharpen” your brain and prevent memory loss.

How To Improve Your Brain Function With Nutrition

First, ensure an optimal daily calorie intake. Your menu must include the most important groups of nutrients: proteins, carbohydrates, and fats.

Proteins, i.e. amino acids, are necessary for the synthesis of neurotransmitters. You can find them in seafood, meat, nuts, leafy vegetables, etc.  You should maintain a steady blood sugar level as well, so your brain can function properly. Maintaining the same level of sugar is achieved by consuming foods with a low glycemic index of foods from which glucose is slowly released.  You should consume oats, fruits: cherries, apples, pears, oranges, etc, legumes, and nuts.

Make sure you eat your breakfast before you start your daily activities. Do not accidentally skip breakfast even if you’re late. The real choice for breakfast is cereals preferably without gluten such as oats, quinoa, and buckwheat combined with dry fruits.

Vitamins and minerals that feed your brain include vitamins from B- group, zinc, iron, and magnesium.

The B- complex vitamins are very important for the good functioning of the brain. The B1 vitamin is responsible for good concentration, good function of the nerves and muscles. Vitamin B3 is important for building the cells and the brain. Vitamin B9 (folic acid) and vitamin B12 improve both short-term and long-term memory.

Magnesium provides normal functioning of the nervous system, works against stress, tension, sleeping problems, muscle cramps, and pain.

Zinc is very important for your immune system and it also helps maintain normal communication between the brain and cells. It plays important role preserving the health of the brain cells. The lack of zinc is responsible for senility, poor concentration, and depressive mood.

Iron supplies oxygen to your brain, heart, and liver, it isn’t created in the body, but it enters in your body through food. Lack of iron will cause malnutrition, which will further lead to poor concentration, fatigue, lightheadedness because your brain doesn’t receive the oxygen it needs. Poor nutrition is commonly the main reason for iron deficiency. Ensure you enter enough food rich in iron and improve your brain activity.

Note: Don’t drink too much alcohol because it leads vitamin B deficiency.

If you notice that you are really too forgetful, you should make an appointment to your doctor’s office and look for advice.

Reference: The Most Important Vitamins & Minerals for the Brain
15 Brain Foods to Boost Focus and Memory
Featured image by Freepik

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