"Memory is our ability to recall information from the recent or distant past .
We have three types of memory: immediate, working, and long-term.
Our immediate memory can only hold information—you guessed it!—for a short time: you would use it to dial a phone number someone just told you without writing it down.
We use our working memory to think in action.
In tasks like having a conversation, it helps us remember what the person just said, understand its meaning, connect it to the previous conversation, and then share our own thoughts.
With our long-term memory we remember information from days or years in the past.
The memories stored in it have been moved from our immediate memory in a process called "consolidation."
And it turns out that What we eat can have an impact on how well our memory works .
In a study of older adults with memory problems, 500 milliliters of purple grape juice per day for 12 weeks allowed them to learn more words compared to the placebo group.
In studies with children who ate 240 grams of fresh blueberries allowed them to remember more words and recall them more accurately 2 hours later.
So, are purple grapes and blueberries special?
Well, sort of. Both are rich sources of anthocyanins, a type of plant chemical called polyphenols that gives them their deep color. These polyphenol compounds are also found in other berries.
When metabolized in the body, They improve blood vessel flexibility and blood flow to our brains . This in turn provides more energy and oxygen, improving our cognitive performance.
And it's not just berries.
Long-term consumption of green tea It has also been linked to improved short-term memory, working memory attention, and a reduced risk of cognitive decline.
And it's also good news for lovers of chocolate Because cocoa improves cerebral blood flow, although it must be dark chocolate containing more than 70% cocoa solids to reap the benefits.
The general rule is that the healthier the diet—rich in fruits, vegetables, whole grains, legumes, and oily fish—the larger the brain's memory center and the better the memory performance.
Refined foods
But, if chocolate, berries and green tea are good for our memories, Is there any food that isn't?
Decades of animal studies and a growing number of human trials show that a diet rich in refined foods has a detrimental effect on learning and memory.
In one study, 110 healthy people who normally ate a nutritious diet were asked to eat a diet high in refined foods for just one week.
To give you some menu details, there were two Belgian waffles for breakfast on four of the days and two junk meals at any given time during that week.
Within days , the highly refined diet led to learning memory problems and poor appetite control.
A diet high in refined foods and sugars, and low in fruits, vegetables, and fiber, is also associated with an increased risk of neurodegenerative diseases such as Alzheimer's.
Research tells us that taking small steps to move our diets in a more nutritious direction—an extra piece of fruit with breakfast, an extra portion of vegetables at dinner— can help enhance our memories today and protect them for the future ."
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