Forgetful? Here are 10 things that can boost your memory
updated the 11 June 2014 à 00:07What should we put on our plates and what behaviour should we adopt, in order to strengthen our memory? We present the advice of nutrition expert Dr Luc Bodin.
Water:
The 100 billion neurons in our brain contain mostly water (70-80%), as does the cerebrospinal fluid that surrounds them (99% water). Hence the importance of keeping well-hydrated, though it is also essential to combine them with carbohydrates (dried fruits, yoghurt, etc.), says Luc Bodin, as a significant amount of water absorption happens whilst diluting the blood sugars in order to prevent hypoglycaemia.
Rest … and dreams:
A recent study in Israel found that a nap consisting of dream activity allows for better memory. Though not yet fully understanding the complex mechanisms involved, neuroscientists nevertheless now believe that REM sleep – during which we dream the most – may be an important tool in the consolidation of memories.
Choline:
Egg yolk is the food richest in choline, which is essential for proper maintenance of cell membranes. It also allows the production of acetylcholine, a neurotransmitter that the body does not manufacture itself, which is involved in the process of memorisation.
Zinc:
This trace mineral, highly present in seafood, activates nerve impulses and promotes a good memory. Shrimp are especially packed with zinc. In addition, they also contain omega-3 (especially cold water varieties).
Anti-rust:
Physical training oxygenates the brain and maintains intellectual exercise.
Omega 3 and calcium:
Omega 3 contains essential fatty acids, including DHA, which are very important for the preservation of the membranes of neurons. Sardine is very well equipped with it (as are mackerel and herring). Even more with canned sardines – eat all of it, bones included, as it is an excellent source of calcium, which is involved in long-term memory.
Protein and iron
“Iron intake has no effect on the memory unless we are lacking in it,” says Luc Bodin, noting also that the iron from animal products is more easily absorbed. He advises not to pair it with vitamin C that would make oxidative. Rich in iron, red meat also contains proteins involved in all the chemical reactions of the brain.
