What should we eat to have better memory?

What should we eat to have better memory?

There are foods that undoubtedly make our memory stronger. Specifically, studies indicate that if we supplement our diet with vitamin B12 and omega-3 fatty acids we help reduce the risk of cognitive decline.



So what are the foods that include these substances?


Omega 3 fats - Oily fishIt's one of the foods at the top of this list. Fatty fish include salmon, trout and sardines, all of which are rich in fatty acids. These fats are valuable to our body as they make up half the fat of our brain, when the fat in total is 60%.

The brain uses omega-3 fat to build nerve cells while being essential for learning and memory. Indeed, the unsatisfactory amount of omega-3 fat intake is associated with learning difficulties.

In accordance with the recognized International Center for Biotechnology Information (NCBI) has shown that they can contribute positively to mental decline, especially the elderly, to prevent Alzheimer's disease and depression.


Flavonoids - Dark Chocolate. Flavonoids are a group of antioxidant plant compounds contained in black chocolate and cocoa powder naturally. Flavonoids are found in areas of the brain that have to do with memory and learning. A survey with more than 900 participants showed that those who consumed more chocolate had better mood and better cognitive performance than those who consumed less often.


Vitamin Κ - Broccoli. In addition to herbal compounds rich in antioxidants, broccoli is also rich in Vitamin K. This vitamin is fat-soluble and is essential for the formation of a type of fat found in brain cells, sphingolipids. It is worth to be aware that a small amount of broccoli covers the recommended daily intake. Also, besides vitamin K in broccoli, antioxidant and anti-inflammatory compounds are included, which in turn help protect the brain from damage.


Curcumin - Turmeric. This is a 'gold' spice that we have previously dealt with, highlighting its importance. Curcumin is the substance contained in curcuma and has been shown to cross the so-called 'blood-brain barrier', which means it can act directly on brain cells. It has been shown to benefit from memory, helps against depression, as well as the development of new brain cells.


Choline - Eggs. It is an important source of nutrients, many of which have to do with brain health. Vitamins B6 and B12, folic acid and choline are the most important of these. Again, information from the International Center on Biotechnology Developments informs us that the results of two studies link high choline uptake with better memory and cognitive functions of the brain. 


Nuts. Nutrients found in nuts include healthy fats, vitamin E, and some, like nuts, also contain omega-3 fat. Specifically, vitamin E protects the cell membranes from free radicals, which helps cognitive function.


Therefore, for the proper functioning of the brain we see that our diet plays a catalytic role. The lack of some substances or the excessive consumption of harmful substances and foods lead our brain and nervous system to sub-operation or to various lesions in general.

One last tip that can make our brain and our body in general work at the best possible level is not just to give weight to the above information but also to drastically limit non-natural and processed substances such as alcohol , refreshments, prepared packed snacks or meals, and sugar.

source: https://ncbiinsights.ncbi.nlm.nih.gov, NATURA nrg (May 2019)


By Aggeliki Koskeridou 

Holistic Doctor – Counseling Psychotherapist

Doctor of Naturopathic Medicine

MSc Health Psychology


insta: dr_aggelikikoskeridou_official 

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