The food that has a key vitamin for memory function

Memory is the process of storing and then remembering information, and there are different types. The short-term, which stores information for a few seconds or minutes, and the long-term, which is the one that stores for a longer period of time, according to Medline Plus, the United States National Library of Medicine.

In addition, all human beings begin to develop memory from the time they are in the womb, but memories begin after the age of three. However, over the years episodes of memory loss may occur. However, there is a difference between normal changes in memory and the memory loss associated with Alzheimer’s disease and related disorders.

That said, there are healthy foods and habits that help take care of memory, such as sardines, since this food has vitamin B12, as this is a nutrient that helps maintain the health of neurons and blood, according to the US National Institutes of Health (NIH).

In any case, the consumption of vitamin B12 will depend on age, according to the institute:

  • Babies up to 6 months: 0.4 mcg
  • Babies 7 to 12 months: 0.5 mcg
  • Children 1 to 3 years: 0.9 mcg
  • Children 4 to 8 years old: 1.2 mcg
  • Children 9 to 13 years old: 1.8 mcg
  • Adolescents 14 to 18 years old: 2.4 mcg
  • Adults: 2.4mcg
  • Pregnant women and adolescents: 2.6 mcg
  • Breastfeeding women and adolescents: 2.8 mcg

For its part, Mayo Clinic, a nonprofit entity dedicated to clinical practice, education and research, revealed some activities that could help improve memory:

1. Exercise: new World Health Organization (WHO) guidelines recommend at least 150 to 300 minutes of moderate- or vigorous-intensity aerobic physical activity per week for all adults, including people living with chronic conditions or disabilities, and an average of 60 minutes a day for children and adolescents.

2. Stay mentally active: just as you have to exercise the body, you have to exercise the mind with activities that stimulate the brain and keep it in shape. To do so, the entity recommends doing crossword puzzles, playing bridge, taking different paths when driving, playing an instrument, among others.

3. Socialize regularly: this prevents depression and stress, which can contribute to memory loss.

4. Organize daily tasks: writing down appointments, tasks or events will help you remember more easily. Besides, Mayo Clinic recommends avoiding distractions and not doing too many things at once. “If you focus on the information you’re trying to retain, you’re more likely to remember it later. It can also be helpful to relate what you’re trying to retain to one of your favorite songs or another familiar concept,” she noted.

5. Sleep well: helps consolidate memories, so they can be recalled later. Most adults need seven to nine hours of sleep a day.

6. Follow a balanced diet: this is good for the brain and for the heart. The entity recommends eating fruits, vegetables and whole grains, choosing low-fat sources of protein, such as fish, beans and skinless chicken meat. Other recommended foods are: mango, grapes, bananas, pears, eggs, legumes such as lentils, nuts such as cashews, Swiss chard, spinach, dairy products, among others.

Similarly, nutritionists recommend mixing foods of different colors, because that way the person ensures that they take different types of nutrients. The more colors there are, the more nutrients a dish will have and if they are fresh, even better.