How nutrition can improve memory and influence intelligence

Have you ever thought that almost 20% of all the body’s energy is consumed daily by the brain, even though it weighs only about 2% of total body mass? In the era of digital overload and constant stress, attention to “fuel” for thought is becoming increasingly relevant. Many have heard about “brain boosters” for intelligence, but how scientific are these ideas? Which foods really improve memory, attentiveness, and mood, and which only cause harm?

The impact of nutrition on the brain: how food becomes fuel for thought

The brain is often compared to a central processor: it needs not only electricity, but also complex biochemical components. For the formation of neurotransmitters—substances that transmit signals between nerve cells—the body requires amino acids, fatty acids, and vitamins.

Modern research from Harvard Medical School shows that a diet rich in vegetables, omega-3s, and B vitamins has a positive effect on cognitive abilities, including memory and concentration. Magnesium or B vitamin deficiency, according to WHO, can lead to irritability and a decrease in the speed of thought processes. The lack of nutritional balance is especially acute in people with a stressful work schedule or after the age of 50.

Key substances for mental activity: why the brain needs omegas, vitamins, and minerals

For the brain to work effectively, a set of critically important compounds is required:

• Omega-3 and omega-6 fatty acids are needed to build neuron membranes. Without them, the speed of signal transmission decreases, and memory and learning ability worsen.
• Vitamin D regulates the speed of nerve reactions and participates in the formation of new neural connections. Its deficiency may manifest as lethargy and distractibility.
• Vitamin B6 promotes the synthesis of “happiness hormones”—serotonin and dopamine. Lack of B6 leads to anxiety and reduced stress resistance.
• Vitamin B9 (folic acid) is necessary for normal metabolism in the brain, as well as for maintaining vigor and a good mood.
• Vitamin C is involved in protecting cells from damage, and vitamin E prevents oxidative processes, which is important for preserving mental sharpness.
• Minerals—magnesium helps relax the nervous system, zinc and selenium support neurotransmitter production and protect against age-related changes.

Sources of these substances include fatty sea fish, eggs, milk, nuts, legumes, fresh vegetables, and fruits.

The best foods for memory and concentration: what to include in your diet

Nutritionists advise regularly adding to your menu:

• Fatty sea fish (salmon, herring, mackerel) 2–3 times a week: a source of omega-3 and vitamin D.
• Walnuts and almonds, 30–50 g per day.
• Green vegetables: broccoli, spinach, leafy lettuce, beans—at least 200 g per day.
• Dark berries (blueberries, black currants): protect blood vessels and improve attention.
• Pumpkin, carrots, various types of cabbage—as sources of magnesium and vitamins.
• Eggs (up to 5 per week), legumes, and bananas for a balance of proteins and minerals.

A question arises: why are fresh vegetables and nuts healthier than processed ones? During boiling or frying, some vitamins and micronutrients are destroyed, so it is advisable to alternate raw and cooked dishes.

Herbs and spices: hidden helpers for brain activity

In small amounts, edible plants can positively affect thinking and mood. For example:

• Ginkgo biloba is scientifically recognized as a memory stimulant (see the journal “Phytomedicine,” 2021). Expert nutritionist Anna Levina notes that ginkgo infusion improves concentration and helps relieve fatigue.
• Eleutherococcus and ginseng are traditionally used to support nervous system activity, but their regular use requires medical consultation.
• Rosemary, as shown by a Northumbria University experiment in 2012, can increase reaction speed if consumed as tea.
• Field horsetail was used in traditional medicine as a remedy for relaxation and anxiety relief.

Among recipes, rosemary infusion is popular: 1 teaspoon of dried herb per glass of boiling water, steep for 10 minutes, drink no more than 1–2 times a day.

Nutrition for the elderly and children

For elderly people, fish, nuts, berries, pumpkin, and foods rich in magnesium and zinc are especially important. Such foods help slow vascular aging and reduce the risk of dementia. Calorie and salt intake should be limited to control blood pressure.

For children, the following are recommended for harmonious brain development:

• Green vegetables (broccoli, beans, spinach)—daily.
• Avocado (rich in omega fatty acids)—1–2 times a week.
• Bananas and eggs—sources of potassium, magnesium, and protein.
• Nuts—5–7 pieces a day, almonds and walnuts are especially beneficial.
• Fish and legumes—2–3 times a week.

Tips for forming habits: introduce new foods gradually, combine them with familiar dishes, and do not encourage overeating sweets.

Foods harmful to the brain: what is better to avoid

Among the obvious “enemies” of mental activity:

• Excess salt (more than 5 g per day), which impairs cerebral circulation.
• Sugar and sweet drinks cause sharp fluctuations in energy, provoking fatigue and irritability.
• Fatty meat, products with trans fats and industrial preservatives disrupt neuronal metabolism.
• White rice with a high glycemic index (GI), according to research from Tufts University, is associated with a risk of depression in older women.
• Alcohol destroys hippocampal cells responsible for memory, and even moderate doses can affect concentration.

WHO recommends limiting these foods for all age groups. Note: the glycemic index (GI) shows how quickly a product raises blood glucose levels; foods with a GI above 70 should be limited when caring for brain health.

Caring for brain health is important, including for indirect reasons. A person who can maintain clarity of mind in any situation is protected from modern digital dangers. If physical endurance used to be prioritized, today maintaining cognitive abilities is no less important.

A person who can think critically will not fall for scams and will not become a victim of addiction. This is relevant, as the modern world is a world of digital temptations. One of the most striking examples is online casinos. They offer a wide range of entertainment, from slot games to crash games. Crash games are one of the latest trends and attract a lot of attention.

As practice from the Lucky Jet project shows, such games significantly increase casino traffic. Analysis of information from the site lucky-jet-game.com.in confirms this fact. If a person plays for entertainment and relaxation, it does not have negative consequences for them. But in order to stop in time, it is important to maintain clarity of mind. With a properly planned diet, this is not a problem.

How to create a diet for brain health

To maintain mental clarity, follow these simple steps:

1. Control portion sizes and maintain a healthy weight.
2. Include vegetables, protein foods, and healthy fats in your diet.
3. Maintain proper hydration—drink at least 1.5 liters of water per day.
4. Eliminate smoking and limit alcohol.
5. Support mental activity: read, learn new things, solve puzzles.
6. Avoid chronic stress, ensure adequate sleep—at least 7 hours.
7. Plan a weekly menu, combining fish, green vegetables, berries, nuts, dairy products, and eggs.

If you remember one simple truth—the brain lives on what we eat and how we rest—then quality nutrition is an important investment in intellectual future.

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