16 healthy foods that improve your memory

What we eat every day not only affects our physical health, but also our cognitive functions. In order for our brain and the rest of our body to function properly, we need to maintain a varied and balanced diet.

In this way, we can incorporate certain foods that will help us improve memory and concentration, And to prevent certain neurodegenerative diseases in the long term.

    Foods that help improve memory

    Next, we’ll talk about 16 healthy foods that improve your memory and focus.

    1. Lawyers

    Avocados are one of the healthiest fruits and help us improve cognitive function. Although they are high in fat, it is important to know that they are monounsaturated., A type of fat that keeps blood sugar at bay. In addition, they also lower blood pressure (linked to cognitive impairment).

    This fruit also contains folic acid, which helps the body maintain and create new cells, and vitamin K, which is essential for preventing blood clots in the brain and maintaining strong bones. In addition, avocados are rich in vitamin B and vitamin C. An essential food for a healthy diet.

    2. Dark chocolate

    Dark chocolate contains cocoa, rich in flavonoids, Substances with antioxidant and anti-inflammatory effect. Antioxidants are especially important for the health of our brain because it is very sensitive to oxidative stress, which contributes to age-related cognitive impairment and neurodegenerative diseases.

    According to research, cocoa flavonoids may be essential for neurogenesis and blood vessel growth in various areas of the brain related to memory and learning. Additionally, several studies have shown that consuming dark chocolate can improve brain plasticity and that flavonoids may have a positive effect on improving spatial memory.

    3. Blueberries or berries

    Blueberries and many types of berries contain flavonoids and antioxidants (anthocyanins, caffeic acid, catechin, and quercetin) which they help reduce inflammation and oxidative stress in the brain.

    Recent research indicates that these compounds have a positive effect on cellular communication, produce increased neuronal plasticity, and reduce or delay certain age-related neurodegenerative diseases and cognitive disorders that affect memory and other cognitive functions.

    4. Coffee

    Coffee consumption is widespread and its effects on attention and concentration are well known. Caffeine blocks a substance in the brain called adenosine, Which causes drowsiness in the person. Beyond increasing alertness, some studies suggest that coffee may increase the brain’s ability to process information.

    Research has shown that coffee increases “brain entropy,” which refers to complex and variable brain activity. When this entropy is high, the brain can process more and better the information it receives.

    Coffee is also a good source of antioxidants, And its consumption has been linked to a reduced risk of cognitive impairment, as well as Parkinson’s disease and Alzheimer’s disease.

    5. We

    Consumption of nuts is recommended because they contain high amounts of omega-3 fatty acids and antioxidants. It has been suggested that increased overall consumption of nuts is linked to better brain function in older people.

    Outraged, nuts are a source of vitamin I., A powerful antioxidant that protects cells from oxidative stress caused by free radicals and whose effects could help improve cognition and reduce the risk of developing Alzheimer’s disease.

    6. Coconut oil

    Coconut oil is probably the most versatile oil you can find. It is also used for cooking, for hair and for beauty treatments. But apart from these well-known benefits of coconut oil, it is also very beneficial for the brain because contains high levels of medium chain triglycerides which help break down ketones (By-products that act as fuel for brain cells).

    Coconut oil also contains anti-inflammatory properties that help suppress inflammation in cells. Studies have shown that coconut oil is beneficial for age-related memory loss. In addition, also it can act as a probiotic which destroys harmful bacteria present in the intestine.

    7. Broccoli

    Besides being a low calorie source, broccoli has positive effects on our brains. This plant is rich in compounds called glucosinolates which, when broken down, produce isothiocyanates, substances that can reduce oxidative stress and reduce the risk of neurodegenerative diseases.

    Broccoli too contains high amounts of vitamin C and flavonoids, as well as hill and vitamin K, Indispensable for maintaining the proper functioning of the nervous system and cognitive functions. Plus, according to some research, broccoli may help improve episodic verbal memory.

    8. Salmon and other blue fish

    Blue fish like salmon are an important source of omega-3 fatty acids, essential for healthy brain cells, learning and memory. People with high omega-3 levels have been shown to increase the production of blood flow to the brain. In addition, it has also been observed that there are a link between this fatty acid and a better ability to process information.

    Several studies have linked the lack of omega-3 fatty acids to the risk of depression and learning problems. On the other hand, it has been suggested that these compounds may delay age-related cognitive impairment and may help prevent Alzheimer’s disease and other neurodegenerative diseases.

    9. Turmeric

    Turmeric is a yellow spice used to season a multitude of dishes. Curcumin, the active ingredient in turmeric, has been shown to have a number of benefits, including: anti-inflammatory effects, antioxidant effects, improved cognition and memorya, relief of depression and an increase in brain-derived neurotrophic factor.

    10. Olive oil

    Extra virgin olive oil is an essential product of our diet and a product rich in antioxidants called polyphenols. Some research has suggested that polyphenols help improve memory and learning. And also they could help reverse age-related illnesses which reduce cognitive abilities and fight toxic proteins linked to Alzheimer’s disease.

    11. Eggs

    Eggs are a source of nutrients related to brain health, including vitamins B6 and B12, folic acid, and hill. The latter is a micronutrient that the body uses to produce acetylcholine, a neurotransmitter that regulates mood and memory, among other functions. Plus, B vitamins and folic acid may help slow age-related cognitive impairment.

      12. Green tea

      As with coffee, the caffeine in green tea increases cognitive performance, improving alertness, memory, and concentration.

      One of the components of green tea, L-theanine, is an amino acid that crosses the blood-brain barrier of the brain and helps increase the activity of the neurotransmitter GABA, linked to reduced anxiety. L-theanine also increases the frequency of alpha waves, Which helps you relax without feeling tired.

      13. Spinach

      Like most green leafy vegetables, spinach also contains nutrients that help improve cognitive function. This food is full of vitamin K, which is considered as the best vitamin for memory and concentration.

      It has also been suggested that spinach they can help slow the decline of memory and cognitive abilities in adults. Spinach is also rich in vitamin A, which helps reduce inflammation of brain cells.

      14. Tomato

      Tomatoes are the source of a powerful antioxidant called lycopene. This antioxidant helps reduce cell damage that can contribute to Alzheimer’s disease and dementia. Lycopene can also help prevent depression, which can cause increased inflammation in the brain. Additionally, tomatoes (especially cherry-type ones) contain carotenoids, nutrients that help improve cognitive abilities and promote memory capacity.

      15. Pumpkin seeds

      Pumpkin seeds, like other types of seeds like flax, chia, or sesame, contain many antioxidants that protect the brain from free radical damage. They are also a great source of magnesium, iron, zinc, and copper. These micronutrients work to improve nerve function, Increase cognitive functions such as memory and learning, and prevent neurodegenerative diseases.

      16. Whole grains

      Among the most common whole grains we can find oats, quinoa, corn or flax, among others. These grains contain a high amount of fiber and, according to the latest research, their consumption may be linked to a lower risk of mild cognitive impairment that can progress to Alzheimer’s disease.

      Diets that contain these whole grains can reduce inflammation, oxidative stress, and other vascular risk factors such as high blood pressure, which can play an important role in increasing the risk of brain and heart disease.

      Bibliographical references:

      • Goyarzu, P., Malin, DH, Lau, FC, Taglialatela, G., Moon, WD, Jennings, R., … and Joseph, JA (2004). Diet supplemented with blueberries: effects on object recognition memory and kappa B nuclear factor levels in aged rats Nutritional Neurosciences, 7 (2), 75-83.
      • Kalmijn, S., Van Boxtel, MPJ, Ocke, M., Verschuren, WMM, Kromhout, D. and Launer, LJ (2004). Dietary consumption of fatty acids and fish in relation to cognitive performance in middle age. Neurology, 62 (2), 275-280.
      • Miller, MG, Thangthaeng, N., Poulose, SM and Shukitt-Hale, B. (2017). Role of fruits, nuts and vegetables in maintaining cognitive health. Experimental Gerontology, 94, 24-28.
      • Oz, M., Atalik, KEN, Yerlikaya, FH and Demir, EA (2015). Curcumin relieves learning and memory problems induced by cisplatin. Neurobiology of Learning and Memory, 123, 43-49.
      • Park, SK, Jung, IC, Lee, WK, Lee, YS, Park, HK, Go, HJ, … and Rho, SS (2011). A combination of green tea extract and l-theanine improves memory and attention in subjects with mild cognitive impairment: a double-blind, placebo-controlled study. Journal of Medicinal Foods, 14 (4), 334-343.

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