Nootropic foods that improve intellectual performance

The term nootropic is applied to drugs that contain chemicals that can be useful for people with high intellectual demand or for prevent cognitive decline. This same effect is generated by some foods without actually containing these substances, that is, they are foods that improve intellectual performance and memory.

6 foods to improve brain function

And coffee? The main active compound in coffee is caffeine, whose stimulating effect inhibits the brain's adenosine receptors (a substance that makes you feel tired), producing a increased mental acuity which can be useful in situations of lack of sleep. However, keep in mind that coffee is considered a psychostimulant which can lead to chemical dependency if taken in large amounts.

Exercise as an ally

Finally, we must emphasize that, in addition to carrying out a healthy diet, our cognitive functions can improve a lot if we carry out physical activity since the brain is an organ that improves its plasticity with physical exercise which, in turn, promotes lneurotransmitter release (such as serotonin and dopamine) producing a greater and an improvement in the functions of the.

5 Nutrients Our Brain Needs

Although it is an essential nutrient, the brain does not live on glucose alone. Our nerve connections need minerals, vitamins, amino acids and fats for optimal operation, without forgetting that the hydration (water, infusions, broths, etc.) is essential to avoid mental fatigue and loss of concentration.

Healthy fats

Especially the Omega 3 present in oily fish, flax seeds or walnuts, it contains a series of fatty acids called DHA They are also part of the structure of nerve cell membranes. Therefore, it is very important to ingest foods rich in these fats to promote cognitive functions.

Iron, magnesium and zinc

They are minerals that contribute to maintaining normal cognitive function and whose deficiency is related to symptoms of depression and anxiety. Among the foods richest in these substances are unprocessed red meat, liver, green leafy vegetables, spinach, nuts, legumes and oysters.

Group B vitamins (B1, B6, B12)

They are the ones that most influence the proper functioning of the brain and nervous system since its deficit can lead to episodes of depression, irritability, lack of concentration and nervousness. Among the various sources of vitamin B we find soybeans, wheat germ, liver and organ meats, eggs, cheese, legumes and oats.

Antioxidants

Kiwi, orange or red peppers have a antioxidant effect due to its content in vitamin C, a vitamin that prevents premature degradation of neural receptors. In addition, within the antioxidants we find substances called flavonoids (present in dark chocolate) that prevent neurodegenerative problems caused by high environmental pollution.

Tryptophan

It is an amino acid precursor of the serotonin and melatonin, substances that regulate mood and behavior, prevent stress and anxiety and help in the fall asleep. We find tryptophan in bananas, eggs, fish, lean meats, soy, and dairy.

Judith Torrell Diploma in Human Nutrition Clinical Nutrition Specialist

• Walnuts: they are rich in omega 3 and omega 6 fatty acids, which we help prevent cognitive decline and promote learning. In addition, they contain vitamins and minerals such as vitamin E, magnesium, polyphenols and vitamin B6 that, in general, benefit memory and concentration.
• Cocoa: stimulates the intellectual performance due to its content in flavonoids which, as we have said before, are powerful brain antioxidants. However, it must be taken into account that cocoa must be present in large concentrations (greater than 70%) within a chocolate tablet since the antioxidant and stimulating effect will only be applied to pure chocolates with a high cocoa content.
• Broccoli and leafy greens: these vegetables have in common a high concentration of antioxidants, carotenoids, minerals, and vitamin K, known for its blood clotting function and also for its positive effects in treating Alzheimer's.
• Blueberries: these red fruits promote concentration, protect the brain from free radicals and improve long-term memory due to their content of antioxidant vitamins such as flavonoids. In addition, they contain potassium, a mineral that contributes to the transmission and generation of neurotransmitters, helping to reduce cognitive decline and memory loss.
• Plantain: its high content in tryptophan with him potassium, magnesium and vitamin C, give the banana a high antioxidant potential that can be very useful in reducing and managing stress.
  • In addition to glucose, the nerve connections need minerals, vitamins, amino acids and fats for optimal functioning, without forgetting hydration.
  • Choline in the egg is a precursor to acetylcholine, a neurohormone that appears to protect against degenerative brain diseases.
  • Cocoa stimulates intellectual performance due to its flavonoid content