Boost Your Memory with These Foods

In her weekly radio show on Radio 103FM, Dr. Maya Rosman discussed foods that can influence memory and cognitive function.

“First of all, it’s important to understand that memory, or more precisely forgetfulness, is affected by many factors that have nothing to do with diet,” explained Dr. Rosman. “Stress, mental overload, age, and lifestyle all play a role. That said, nutrition is also a key factor, and an improper diet can definitely impair memory.”

Which foods can improve memory?

Lecithin
For long-term memory, Dr. Rosman recommends eating one egg a day. Eggs contain lecithin and choline, both of which are essential for proper brain function.

Omega-3
It’s advisable to eat sea fish twice a week, as it is rich in omega-3 fatty acids. Omega-3 improves blood flow to the brain and supports memory. It can also be found in plant-based sources such as walnuts, chia seeds, and flax seeds.

Vitamin A
Research shows that eating one carrot a day may support memory. Vitamin A plays a role in maintaining healthy brain cells.

Does chocolate help before an exam?

Dr. Rosman also addressed the common question of whether eating chocolate before an exam is beneficial. Chocolate contains caffeine, which is stimulating, sugar, which provides the brain with quick energy, and lecithin.

“So yes, chocolate can help before an exam,” she said, “but its effect is relatively short-lived. If the exam is long, it’s better to combine chocolate with something more sustaining, such as dried fruits or a sandwich.”

What harms memory?

According to Dr. Rosman, alcohol, preservatives, and artificial sweeteners can negatively affect memory. These synthetic substances are not meant to be in the body and may interfere with brain function.

A deficiency in vitamin B12 can also cause serious memory problems, even leading to difficulty remembering the names of close friends or family members. “Vegetarians and vegans need to be especially careful,” she noted. “In many cases, B12 is not well absorbed through the stomach, and people with digestive issues should also be cautious.”

“How can you know if you’re deficient?” Dr. Rosman concluded. “There is a specific blood test for vitamin B12, and it’s highly recommended.”