16 healthy foods that improve your memory

A series of easy-to-find healthy foods that contribute to maintaining a good memory.

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

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

Foods that help improve memory

Next, we are going to talk about 16 healthy foods that improve your memory and concentration.

1. Avocados

Avocados are one of the healthiest fruits and help us to improve cognitive functions. Although they have a high fat content, it is important to know that they are monounsaturated fats, a type of fat that keeps blood sugar levels in check.monounsaturated fats, a type of fat that keeps blood sugar levels in check. In addition, they also reduce blood pressure (related to cognitive impairment).

This fruit also contains folic acid, which helps the body maintain and create new cells, and vitamin K, 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 in a healthy diet.

2. Dark chocolate

Dark chocolate contains cocoa, which is rich in flavonoids, substances with antioxidant and antioxidant effects.flavonoids, substances with antioxidant and Anti-Inflammatory effects. Antioxidants are especially important for our brain health, as the brain is highly susceptible to oxidative stress, which contributes to age-related cognitive decline and neurodegenerative diseases.

According to research, cocoa flavonoids may be essential for neurogenesis and blood vessel growth in various brain areas related to memory and learning. In addition, several studies have found that eating 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 (anthocyanin, caffeic acid, catechin, and quercetin) that help reduce inflammation and oxidative stress in the brain..

The latest research indicates that these compounds have a positive effect on cellular communication, produce an increase in neuronal plasticity, and reduce or delay certain age-related neurodegenerative diseases and cognitive impairment affecting 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 brain.which causes drowsiness in the person. Beyond increasing alertness, some studies suggest that coffee could increase the brain's capacity to process information.

Research has found that coffee increases "brain entropy," which refers to complex and variable brain activity. When 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 related to a reduction in the risk of cognitive deterioration, as well as Parkinson's disease and Alzheimer's disease.

5. Nuts

The consumption of walnuts is recommended, as they contain a large amount of omega-3 fatty acids and antioxidants. It has been suggested that a higher overall intake of walnuts is associated with better brain function in older age.

In addition, walnuts are a source of vitamin Ea potent antioxidant that protects cells from oxidative stress caused by free radicals and whose effects may contribute to improved cognition and reduced 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, hair and beauty treatments. However, apart from these well-known benefits of coconut oil, it is also very beneficial for the brain, as it contains high levels of medium-chain triglycerides that help break down ketones (by-products that act as fuel for the brain). (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, it may also may also act as a probiotic that destroys harmful bacteria present in the intestine. present in the gut.

7. Broccoli

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

Broccoli also contains large amounts of vitamin C and flavonoids, as well as choline and vitamin K, which are essential for maintaining a healthy body.essential to maintain a good functioning of the nervous system and cognitive functions. In addition, according to some research, broccoli may help improve verbal episodic memory.

8. Salmon and other oily fish

Oily fish such as salmon are an important source of omega-3 fatty acids, which are essential for brain cell health, learning and memory. People with high levels of omega-3s have been found to increase blood flow production in the brain. In addition, it has also been observed that there is a connection between this fatty acid and a better ability to process information..

Several studies have linked a lack of omega-3 fatty acids to the risk of depression and learning disabilities. Moreover, it has been suggested that these compounds may delay age-related cognitive decline and may help prevent Alzheimer's disease and other neurodegenerative diseases.

9. Turmeric

Turmeric is a yellow-colored spice that is used to flavor 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 memory, alleviation of depression, and enhancement of memory and cognition.a, alleviation of depression, and increased brain-derived neurotrophic factor.

10. Olive oil

Extra virgin olive oil is an essential product in our diet and a product that is packed with antioxidants called polyphenols. Some research has suggested that polyphenols help improve memory and learning. In addition, they may also may also help reverse age-related diseases that reduce cognitive abilities. that reduce cognitive abilities and fight toxic proteins associated with Alzheimer's disease.

11. Eggs

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

12. Green tea

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

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

13. Spinach

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

It has also been suggested that spinach may 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 potent antioxidant called lycopene. This antioxidant helps reduce cell damage that can contribute to Alzheimer's disease and dementia. Lycopene may also help prevent depression, which can cause further inflammation in the brain. In addition, tomatoes (especially cherry tomatoes) contain carotenoids, nutrients that help improve cognitive abilities and promote memory capacity.

15. Pumpkin seeds

Pumpkin seeds, like other seeds such as flax, chia or sesame seeds, contain numerous antioxidants that protect the brain from free radical damage. They are also an excellent source of magnesium, iron, zinc and copper. These micronutrients act to improve nerve function, to increase cognitive functions such as memory and learning, and to prevent neurodegenerative diseases.These micronutrients act to enhance cognitive functions such as memory and learning, and to prevent neurodegenerative diseases.

16. Whole grains

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

Diets that include these whole grains may reduce inflammation, oxidative stress and other vascular risk factors such as high blood pressure, which may play a significant role in increasing the risk of brain and heart disease.

Bibliographic references:

• Goyarzu, P., Malin, D. H., Lau, F. C., Taglialatela, G., Moon, W. D., Jennings, R., ... & Joseph, J. A. (2004). Blueberry supplemented diet: effects on object recognition memory and nuclear factor-kappa B levels in aged rats. Nutritional neuroscience, 7(2), 75-83.
• Kalmijn, S., Van Boxtel, M. P. J., Ocke, M., Verschuren, W. M. M., Kromhout, D., & Launer, L. J. (2004). Dietary intake of fatty acids and fish in relation to cognitive performance at middle age. Neurology, 62(2), 275-280.
• Miller, M. G., Thangthaeng, N., Poulose, S. M., & Shukitt-Hale, B. (2017). Role of fruits, nuts, and vegetables in maintaining cognitive health. Experimental gerontology, 94, 24-28.
• Oz, M., Atalik, K. E. N., Yerlikaya, F. H., & Demir, E. A. (2015). Curcumin alleviates cisplatin-induced learning and memory impairments. Neurobiology of learning and memory, 123, 43-49.
• Park, S. K., Jung, I. C., Lee, W. K., Lee, Y. S., Park, H. K., Go, H. J., ... & Rho, S. S. (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 food, 14(4), 334-343.