What should I eat to enhance memory?

Answer:

Memory decline can affect your ability to remember, learn, and perform well at work. A balanced and nutritious diet can help prevent early memory decline.

Rich in choline, a substance that is converted into the neurotransmitter acetylcholine which is responsible for transmitting information between brain cells, eggs can thus help improve the brain’s memory function.

Vitamin B1 in eggs also plays a crucial role in transmitting nerve impulses. A lack of this vitamin for an extended period of time may lead to Korsakoff syndrome, a chronic memory disorder.

Eating eggs can help improve the brain’s memory function. Illustration photo by Freepik

Fatty fish such as salmon, tuna, anchovy, and sardines contain omega-3 that helps enhance our brain function, improve memory, boost concentration, and support logical thinking abilities.

Pumpkin seeds contain a significant amount of magnesium, which can improve brain function, enhance concentration, and memory. Zinc in pumpkin seeds is also essential for strengthening memory as well as cognitive skills.

Nuts like almonds, walnuts, and cashew nuts are rich in antioxidants, vitamin E, and omega-3, which contribute to improving memory and protecting brain cells from damage.

Broccoli also helps enhance memory thanks to its rich content of vitamins and antioxidants like vitamin K, lutein, folate, and beta-carotene. Broccoli also contains glucosinolate compounds that can slow down the breakdown of the neurotransmitter acetylcholine, promoting optimal brain function.

Incorporating broccoli in daily meals may help enhance memory. Illustration photo by Freepik

Oranges provide vitamin C, an antioxidant that can protect brain cells from oxidative stress. This fruit also supports blood circulation to the brain and can thus improve memory.

Green tea contains a compound called catechin that increases concentration, prevents oxidative stress, and improves brain function. Green tea also contains caffeine and theanine, which help enhance our alertness and concentration, protect central nervous system cells, maintain brain function, and prevent early memory loss.

Dark chocolate contains caffeine and flavonoids that increase blood flow to the brain, improve mood, and concentration. However, you should not consume more than 60g of dark chocolate a day, as overuse can lead to insomnia, fatigue, and rapid heartbeat.

You can also consider taking supplements containing natural extracts from blueberries and Ginkgo biloba, which have antioxidant properties and improve brain blood circulation. They also support nerve connectivity, stimulate nerve cell regeneration, slow down nerve degeneration processes, and enhance memory.

Ensuring a balanced work and rest schedule according to your needs is also vital in enhancing memory. If you experience abnormal memory decline, it is advised to schedule regular check-ups and screenings for memory loss and cognitive decline with a neurology specialist. This will help the doctor provide appropriate solutions for improvement and preventive measures.

Dr. Hoang Quyet Tien

Tam Anh General Hospital in Ho Chi Minh City’s Medical Information Center