Faced with huge work and life pressure, many mental workers are under great pressure, and their nerve cells rotate heavily. They are often forgetful and have poor memory. So do you know what to eat to increase your memory? Here is what I have compiled for you Nutrients that nourish the brain and improve memory, I hope it will be helpful to you! Foods that improve memory

1. Oats

Oats have always been called "food for the brain" by the nutritional community, in addition to being A low GI (glycemic index) food, it is difficult for blood sugar to rise after eating. Oatmeal is also rich in vitamins B, E and the mineral zinc and other nutrients that are beneficial to the brain. Vitamin E can inhibit the accumulation of porphyrin in brain cells, reduce fatigue, and prevent brain decline and aging. Zinc is a component of many drugs and can enhance memory. Zinc deficiency can lead to mental depression. A bowl of oatmeal for breakfast can energize your brain for the day.

2. Milk

Milk is an almost perfect nutritional product. It is rich in protein, calcium, and amino acids necessary for the brain. Calcium in milk is most easily absorbed by humans and is an indispensable and important substance for brain metabolism. In addition, it also contains vitamin B1 and other elements that are very beneficial to nerve cells. If you suffer from insomnia due to overuse of your brain, a cup of hot milk before going to bed can help you fall asleep.

3. Broad beans

Broad beans have high protein content and contain a small amount of vitamins and various trace elements such as calcium, iron, phosphorus, and manganese, which can enhance memory. If you are dealing with exams or are a mental worker, eating broad beans appropriately may have a certain effect on you.

4. Apples

Apples are not only rich in sugar, vitamins, minerals and other nutrients necessary for the brain, but more importantly, they are rich in zinc. According to research, zinc is a component of many important enzymes in the human body and is a key element in promoting growth and development. Zinc deficiency in the human body will have adverse effects on memory. The calcium and vitamin E contained in apples have diuretic and beauty effects and can help prevent aging.

5. Bananas

Bananas are rich in nutrients, low in calories, and contain phosphorus called the "salt of wisdom". Bananas are also a super source of tryptophan and vitamin B6, and are rich in It has a high content of minerals, especially potassium ions. A medium-sized banana contains 451 mg of potassium. Regular consumption has the effect of strengthening the brain.

6. Sweet potato

Sweet potato is rich in vitamins B, E, and beta-carotene. Among them, the content of vitamin E is twice that of brown rice, which has very good antioxidant and fatigue-relieving effects. Research from Harvard University points out that beta-carotene can delay brain degeneration caused by age, allowing office workers to maintain sharper thinking abilities.

7. Corn

Corn embryo is rich in linoleic acid and other unsaturated fatty acids, which can protect cerebral blood vessels and lower blood lipids. In particular, corn contains high water content and glutamic acid, which can help promote brain cell metabolism. Eating corn, especially fresh corn, has a brain-building effect.

8. Fish

Fish is one of the preferred foods to promote intellectual development. Fish head is very rich in lecithin, which is an important source of neurotransmitters in the human brain. It can enhance people's memory, thinking and analytical skills, control the degeneration of brain cells, and delay aging. Fish is also an excellent source of high-quality protein and calcium, especially contains a large amount of unsaturated fatty acids, which is particularly important for the normal development of the brain and eyes.

9. Spinach

Although spinach is cheap and inconspicuous, it is a brain-building vegetable. Because spinach is rich in vitamins A, C, B1 and B2, it is one of the "best suppliers" for brain cell metabolism. In addition, it also contains a large amount of chlorophyll, which also has brain-building and intelligence-improving effects.

10. Oranges

Oranges contain a lot of vitamins A, B1 and C. They are typical alkaline foods and can eliminate the harm caused by a large amount of acidic foods to the nervous system. Eating oranges regularly in moderation can make people energetic.

In addition, lemon, mandarin orange, grapefruit, etc. also have similar effects and can replace oranges.

11. Sunflower seeds

Rich in iron, zinc, potassium, magnesium and other trace elements as well as vitamin E, sunflower seeds have a certain brain-tonifying effect. Practice has proved that people who like to eat sunflower seeds not only have rosy and tender skin, but also have quick thinking, strong memory and orderly speech.

12. Lean meat

Compared with fat meat, lean meat has less fat and higher protein content, so it has higher nutritional value. In addition to being rich in protein, lean meat is also rich in vitamins B and E, as well as minerals iron and phosphorus. Iron is an important component of hemoglobin in red blood cells. Hemoglobin is the body's tool for transporting and exchanging oxygen and keeps the brain active. Iron deficiency can cause anemia, mental confusion and memory loss. Phosphorus is a key substance involved in nerve fiber conduction, energy generation and storage, and is an indispensable element for brain operation.

13. Chili peppers

Chili peppers have the highest vitamin C content among all vegetables, and are also rich in carotene and vitamins. The capsaicin contained in peppers can stimulate the sense of taste, increase appetite, and promote blood circulation in the brain. In recent years, some people have discovered that the spicy taste of chili peppers also stimulates the hormones in the human body that pursue career success, making people energetic and active in thinking. Chili peppers are better when eaten raw.

14. Eggs

Brain activity and memory are closely related to the acetylcholine content in the brain. Experiments have shown that the beauty of eating eggs is that when the lecithin contained in the egg yolk is decomposed by enzymes, rich acetylcholine is produced, which enters the blood and quickly reaches the brain tissue, which can enhance memory. Foreign studies have confirmed that eating 1 or 2 eggs a day can supply enough choline to the body, which is of great benefit to protecting the brain and improving memory.

15. Blueberries, strawberries

Blueberries have recently become a popular food in Western countries. Scientists have discovered that the powerful antioxidants they contain may be helpful in slowing down aging, activating brain power and strengthening the brain. Memory helps quite a bit. The American Nutrition Research Center found that blueberries, strawberries, spinach and other foods scored relatively high in tests on motor nerve function, memory and cognitive ability, among which blueberries had the best memory. Methods to improve memory

1. Pay attention to diet and sleep

Regularly eating eggs, fish, pineapple, etc. can improve brain function. Not only do you need to ensure adequate nutrient intake, but you also need to ensure adequate sleep time and good sleep quality.

2. Pay attention to physical exercise

During the day, the best way for the brain to rest and regulate is physical exercise. A strong body ensures the supply of nutrients to the brain. Research shows that running can reduce memory decline.

3. Utilization of the memory curve

The memory curve is also called the forgetting curve. Ebbinghaus discovered that there are certain rules for human forgetting in the learning process. To put it simply: 5 minutes, 30 minutes, 12 hours, 1 day, 2 days, 4 days, 7 days, 15 days. Repeated memory can maintain the longevity of the memory. In daily life, we will remember it after 5 or 30 minutes. Memorizing them separately can greatly improve memory efficiency.

IV. Recall Skills

At a certain moment, when you want to recall something, you can’t remember it, but you can recall before it happened through association. and what happened next, or recall the incident by immersing yourself in the scene at that time.

5. Don’t pay too much attention to memory

Nowadays, many young people say that their memory is very poor and their memory is declining rapidly. But generally speaking, only when people reach old age can their brain function decline and their memory decline rapidly. Therefore, people's evaluation of their own memory may not be very accurate. Your memory after work cannot be compared with the knowledge points you memorized at school.

When you think that your memory is not good for a long time, you will feel at ease that your memory is very poor.

6. Reasonable use of modern technology

Nowadays, mobile phones are basically carried with you, and some important information that needs to be memorized can be recorded through the mobile phone. But at the same time, you should not rely too much on your mobile phone and allocate certain memory content to your brain. The recorded content on the mobile phone can be "compiled" to a certain extent, written in words that you can understand, associated or other methods, which not only makes the information storage safe, but also exercises your memory.

7. Clear goals

Clarify the goals you want to achieve, focus your attention, and always remind and spur yourself to complete the task.

8. Chat often

According to research, chatting with others for more than 10 minutes a day can exercise the brain, which is very beneficial to improving people's IQ and enhancing memory. Regular chatting can also exercise our eloquence and make our mood cheerful and joyful. Why not?

9. Repeat memory