"My child is memorizing so much every day, it's really not easy. I want to help him improve his memory, but what should he eat?" Many parents share this thought, wanting to enhance their child's memory through diet. A nutritionist explains that the optimal functioning of the brain depends on several factors, including the structure of the nervous system, energy supply, oxygen supply, and metabolic regulation. For older adolescents and adults whose brain structure is fully developed and has little plasticity, enhancing memory or brain function can only be achieved by focusing on the remaining four aspects.
One source of energy is blood glucose, as it is the only fuel the brain can use directly. The primary source of glucose is carbohydrates, so it's essential to consume carbohydrate-rich staples at every meal. Whole grains like whole wheat, millet, and oats are particularly good for maintaining stable blood sugar levels, which helps sustain energy and emotional stability for long periods, ensuring efficient work and study. The oxygen required by the brain is transported by hemoglobin in the blood. Iron deficiency can lead to insufficient hemoglobin synthesis, impairing the blood's oxygen-carrying capacity and affecting the brain's cognitive and memory functions. Foods rich in iron include lean meat, beef and lamb, animal blood, and animal liver. If anemia is present before an exam, it must be corrected, and iron supplements may be necessary for treatment. The regulation of brain energy metabolism is complex, with B vitamins playing a crucial role. In particular, Vitamin B1 is directly involved in energy metabolism, and it is found in foods like lean meat, liver, and whole grains. Additionally, phospholipids are neurotransmitters related to memory, and they are most abundant in egg yolks and soybeans. It's also important to avoid excessive consumption of processed foods, as additives like artificial flavors, colors, and preservatives can negatively affect mood and even impair concentration.