6 healthy foods to boost memory and productivity

1. Unhealthy nutrition affects memory

Pay attention to good nutrition to enhance memory, especially when the body always feels tired, lacks energy, lethargic, has difficulty concentrating, poor memory, forgetfulness...

There are many causes of this condition. In addition to factors such as work pressure, finances, illness, and chronic diseases, poor diet is also an important cause of fatigue and ineffective work.

Feeling lethargic and lacking energy can also be caused by irregular eating and lack of nutrients leading to physical weakness; abuse of stimulants, alcohol; eating unhealthy foods, regularly eating fast food, processed foods, etc.

Fast food and processed foods are often unbalanced in terms of nutrients, containing a lot of calories, sugar, salt, bad fats, and lacking in vitamins and minerals. If eaten regularly, it will have a negative impact on health and memory.

Many studies have proven the harmful effects of fast food and processed foods on health such as weight gain, obesity, chronic diseases and mental health such as depression, memory loss, etc. Experts say that saturated fat and trans fat in fast food cause the body to create plaques in the brain. These causes cause dementia, increasing the risk of Alzheimer's disease.

Eating a lot of fast food causes memory loss.

2. Some foods help maintain energy and enhance memory

To maintain overall physical health and a healthy mental state to meet the needs of optimal activity, productivity, and learning, nutritionists emphasize the role of a healthy diet, supplementing foods that provide energy for brain activity and support memory maintenance.

According to Associate Professor, Dr. Nguyen Thi Lam, former Deputy Director of the National Institute of Nutrition, a healthy diet provides the body with essential nutrients such as macronutrients, micronutrients and adequate energy, meeting the needs of each individual depending on nutritional, physiological and physical status.

Foods in a healthy diet include lots of green vegetables, ripe fruits, fiber, whole grains, beans, etc. Limit snacks, sugary foods, sugary drinks, processed meats, and salty foods.

Whole grains

The brain is the largest consumer of glucose in the body. Studies show that a drop in glucose levels has a negative impact on concentration, cognition, and memory.

Carbohydrates are the body's main source of energy. The body breaks down carbohydrates into glucose, which is transported in the blood to the brain and other organs for energy. Lack of carbs affects both physical and mental health, leading to fatigue and lack of energy.

Whole grains such as oats, whole barley, brown rice… are complex carbs that are healthier than simple carbs (often found in processed foods, fast foods or foods with added sugar) that help regulate blood sugar and maintain stable energy levels for good health.

Fatty fish

About 60% of our brain is made up of fat, and half of that fat is made up of omega-3 fatty acids. The brain uses omega-3s to build brain cells and nerve cells, which are essential for memory.

Fatty fish often top the list of foods rich in omega-3 including: salmon, tuna, herring, sardines...

Egg

Eggs are a nutritious food that contains many essential amino acids and proteins. Egg yolks contain a lot of choline and lutein, nutrients related to cognitive function, helping to regulate the nervous system and brain function.

Choline is a vitamin that is important for the creation of memory cells deep in the brain. Eggs are also rich in protein and contain iron, folate, and vitamin A, all of which are important for cell growth, repair, and development.

Therefore, to improve health and memory, we should eat eggs regularly and in moderation, unless we are allergic to eggs. We should pay attention to safe processing and storage of eggs.

Foods rich in vitamin C

Eating foods rich in vitamin C can help protect the brain against free radical damage, improving concentration and memory.

Vitamin C is concentrated mainly in very healthy plant vegetables and fruits, including citrus fruits, bell peppers, guava, kiwi, tomatoes, berries, strawberries…

Berries rich in vitamin C help boost memory.

Green tea

Drinking a cup of green tea in the morning can help you stay alert and increase your productivity. Research shows that green tea has some pretty powerful effects on the brain, helping to reduce anxiety, increase concentration and improve memory.

Some animal studies have also found that green tea extract can help fight chronic fatigue and maintain energy levels throughout the day.

Dark chocolate

The reason dark chocolate is so good for productivity is because it contains several brain-boosting compounds like flavonoids, caffeine, and antioxidants.

Caffeine is a natural stimulant that boosts energy and mood, helping us feel more alert and focused, especially when consumed in the morning.

Flavonoids are a group of antioxidant plant compounds. Research shows that flavonoids are particularly beneficial for the brain. They can stimulate the growth of blood vessels and nerve cells, and increase blood flow to parts of the brain involved in memory.

Choose dark chocolate with a cocoa content of 70% or higher to get the most antioxidants.

Source: https://giadinh.suckhoedoisong.vn/6-thuc-pham-lanh-manh-giup-tang-cuong-tri-nho-va-nang-suat-lam-viec-172240401222915203.htm