6 healthy foods that help boost memory and productivity.
A diet rich in healthy foods combined with foods that boost brain function and memory will help you stay alert and focused at work.
1. Unhealthy nutrition affects memory.
Good nutrition is important for improving memory, especially when the body constantly feels tired, lacking energy, lethargic, has difficulty concentrating, poor memory, or forgetfulness.
There are many causes for this condition. Besides work stress, financial issues, illness, and chronic diseases, poor diet is also a significant factor contributing to fatigue and decreased work efficiency.
Feelings of lethargy and lack of energy can also stem from irregular eating habits, nutritional deficiencies leading to physical weakness; abuse of stimulants and alcohol; eating unhealthy foods, frequently consuming fast food and processed foods, etc.
Fast food and processed foods are often nutritionally unbalanced, high in calories, sugar, salt, and unhealthy fats, and lacking in vitamins and minerals. Regular and excessive consumption can negatively impact health and memory.
Numerous studies have demonstrated the harmful effects of fast food and processed foods on health, such as weight gain, obesity, chronic diseases, and mental health issues like depression and memory loss. Experts believe that saturated and trans fats in fast food cause the body to create plaques in the brain. These factors contribute to dementia and increase the risk of Alzheimer's disease.
2. Certain foods help maintain energy and improve memory.
To maintain overall physical health and a healthy mental state to meet the demands of optimal activity, work productivity, and learning, nutrition experts emphasize the role of a healthy diet, supplementing with foods that provide energy for brain activity and support memory retention.
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 sufficient energy, meeting the needs of each individual depending on their nutritional status, physiology, and physical activity.
Foods in a healthy diet include plenty of green vegetables, ripe fruits, fiber, whole grains, legumes, etc. Limit junk food, sugary foods, sugary drinks, processed meats, and foods high in salt.
Whole grains
The brain is the body's largest consumer of glucose. Studies show that a drop in glucose levels negatively impacts concentration, cognition, and memory.
Carbohydrates are the body's primary source of energy. The body breaks down carbohydrates into glucose, which is transported in the blood to the brain and other organs for energy. A lack of carbohydrates affects both physical and mental health, easily leading to fatigue and low energy.
Whole grains such as oats, whole barley, brown rice, etc., are complex carbohydrates that are healthier than simple carbohydrates (often found in processed foods, fast food, or foods with added sugar), helping to regulate blood sugar and maintain stable energy levels, which is good for health.
Fatty fish
Approximately 60% of our brain is made up of fat, and half of that fat consists 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-3s, including: salmon, tuna, herring, sardines…
Egg
Eggs are a nutritious food containing many essential amino acids and protein. Egg yolks are rich in choline and lutein, nutrients that are linked to cognitive function, helping to regulate the nervous system and brain function.
Choline is a vitamin that is very important for creating deep memory cells 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 have an egg allergy. It's important to note that eggs should be prepared and stored safely.
Foods rich in vitamin C
Eating foods rich in vitamin C can help protect the brain against damage from free radicals, improving concentration and memory.
Vitamin C is mainly concentrated in healthy vegetables and fruits, including citrus fruits, bell peppers, guava, kiwi, tomatoes, berries, strawberries, etc.
Green tea
Drinking a cup of green tea in the morning can help you wake up and increase productivity. Studies have shown that green tea has several powerful effects on the brain, helping to reduce anxiety, improve concentration, and enhance memory.
Some animal studies have also found that green tea extract may help combat chronic fatigue and maintain energy levels for a full day of activity.
Dark chocolate
The reason dark chocolate is so good for productivity is because it contains several brain-boosting compounds such as flavonoids, caffeine, and antioxidants.
Caffeine is a natural stimulant that helps boost energy and mood, making us 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.
For the highest amount of antioxidants, choose dark chocolate with a cocoa content of 70% or more.
