Short-term memory: Holds information for a short duration (e.g., dialing a phone number).
Working memory: Used for thinking in action tasks (e.g., having a conversation).
Long-term memory: Recalls information from days or years in the past; involves consolidation of memories from short-term memory.
Impact of Diet on Memory
Beneficial Foods
Purple grape juice: 500 ml/day for 12 weeks improved word learning in elderly adults with memory problems.
Blueberries: 240 grams helped children remember more words and recall them accurately after 2 hours.
Green tea: Long-term consumption linked to enhanced short-term memory, working memory, attention, and reduced cognitive decline.
Dark chocolate: Improves brain blood flow; must contain over 70% cocoa solids.
Why These Foods Work
Anthocyanins: Found in purple grapes and blueberries, a type of polyphenol giving deep color.
Polyphenols: Improve blood vessel flexibility and blood flow to the brain, enhancing cognitive performance.
General rule: A healthy diet rich in fruits, vegetables, whole grains, beans, and oily fish is beneficial.
Harmful Foods
Refined foods: High intake detrimentally affects learning and memory.
Example study: 110 healthy people ate a high-refined diet (e.g., Belgian waffles for breakfast, takeaway meals); resulted in impaired learning, memory, and appetite control within days.
Diet high in sugars and low in fiber: Associated with increased risk of neurodegenerative diseases like Alzheimer’s.
Recommendations
Take small steps towards a more nutritious diet.
Add an extra piece of fruit with breakfast.
Include an extra serving of vegetables with dinner.
Goal: Improve memory today and protect it for the future.