Do you want to know what are the food for memory? Next we are going to give you some tips that will help you improve your brain so that you do not miss anything in your memories.
Foods that help improve memory
We are going to talk to you 16 foods that you should try, to help you improve the the memory and you can have a good one concentration.
Avocados
They are very healthy fruits for the body and memory. They also help us improve cognitive functions, although we have to take into account that they have a high fat content, but it is important to know that they are monounsaturated.
It is a type of fat that maintains your blood sugar level and also lowers your blood pressure. (Relating to cognitive impairment)
This fruit also contains:
- Folic acid
- Helps you maintain the body and create new cells
- It has vitamin K
- It is also essential to prevent blood clots in the brain and help keep your bones strong.
- They contain vitamin B and C
Avocados are totally rich, that you can place them in foods such as: salads, with arepa, eat it alone or any type of food.
Did you know! Which is an essential food in a healthy diet.
Dark Chocolate is also one of the foods for memory
Contains cocoa and is very rich in flavonoids. Contains substances with the effect of:
- Antioxidants and anti-inflammatory
Antioxidants are very important in our memory health, as it prevents oxidative stress, which can contribute to cognitive decline. It is also related to age and neurodegenerative diseases.
According to these investigations, cocoa may be fundamental for neurogenesis and the growth of blood vessels, in various areas of the brain, relating to memory and learning.
Several studies have shown that eating chocolate is essential to improve brain plasticity and that flavonoids can have a very positive effect on memory improvement.
Did you know! that chocolate stimulates your brain a lot.»Find out»
blueberries or berries
It helps you decrease inflammation and oxidized stress in the brain. They have types of berries that contain flavonoids and antioxidants that are:
- anthocyanin
- caffeic acid
- catechin
- Quercetin
According to research they indicate that it contains a very positive compound on cell communication, because it produces an increase in neural plasticity.
They also reduce or delay said neurodegenerative diseases that are related to age, by which they affect memory or other cognitive functions.
Café
It is a drink obtained by infusion or decoction of roasted seeds. Although it contains a nutritional value, it has a medical utility taken very sparingly.
Caffeine blocks a substance in the brain called adenosine, which causes drowsiness in people.
Some studies suggest that coffee could increase the brain's ability to process information well.
According to their analysis, a cup of ground coffee has twice as much caffeine as a cup of soluble extract coffee. It can increase brain entropy, by which it refers to complex and variable brain activity. They contain antioxidants and stimulate the brain a lot.
When consuming it, the risk of cognitive deterioration can be related, avoiding suffering from Parkinson's and Alzheimer's diseases.
Take data! When entropy is high, the brain can process more and better the information it receives.
Nuts
It is advisable to consume walnuts, since they contain fatty acids such as:
- Omega 3 and antioxidants
It is suggested to eat plenty of nuts, so that you get better brain function in old age.
They also contain vitamin E, which has antioxidants in which it protects cells from oxidative stress, which are caused by free radicals and due to these effects could improve cognition or reduce the risk of Alzheimer's.
Coconut oil
It is very beneficial for the brain, containing high levels of medium chain triglycerides, in which they help you break down ketones. "It's a byproduct that acts for brain cells." You can also use it to:
- Cook
- For the hair
- beauty treatments
It contains anti-inflammatory properties, which help you eliminate inflammation from cells. Such studies show that coconut oil is very beneficial for memory loss at a certain age.
Find out! The oil can act as a probiotic that completely destroys the bacteria present in the intestine.
Broccoli
It contains a very positive effect for our brain, this vegetable is very rich in what are called glucosinolates. They also produce isothiocyanates, which are substances that can reduce oxidative stress and reduce the risk of neurodegenerative disease.
Broccoli also contains a large amount of:
- Vitamin C and flavonoids
- As choline and vitamin K
It is essential to maintain good functioning in the nervous system and cognitive functions. Broccoli helps you improve verbal episodic memory.
Salmon and other oily fish
They are a very important source of omega-3 fatty acids, which are essential for brain health, learning and memory.
It is found that people with a high level of omega 3, increases blood flow to the brain. There are also connections between fatty acid and a maximum capacity to process information.
Other studies link the lack of omega 3 fatty acids, taking into account the risk of depression and lack of learning. It is suggested that these compounds could delay cognitive deterioration, being related to age and that they can help prevent diseases among others.
Turmeric
It is a kind of a yellow hue, which is used to season many dishes. Curcumin, the ingredient in turmeric, has been proven to have many benefits including:
- anti-inflammatory effects
- antioxidant effects
- Improved cognition and memory
- Alleviation of depression and increase in brain-derived neurotropic factor
Olive oil
It is an essential product due to our diet and is full of antioxidants called: “polyphenols”. Such research has suggested polyphenols in which they help you improve memory and learning.
They can also help you reverse age-related diseases, by reducing cognitive ability and fighting toxic proteins that are related to Alzheimer's disease.
Eggs
It is a source of nutrients that are linked to mental health. Among them it is worth highlighting:
- Vitamins B6 and B12
- Folic acid
- The hill
It brings a micronutrient that the body uses to be able to produce acetylcholine, in which it regulates your mood, memory, among other functions.
It can be noted that vitamins b and folic acid could help you delay age-related cognitive decline.
Green Tea
As we mentioned in the case of coffee, Did you know! That the caffeine in green tea increases great cognitive performance, improving:
- your state of alert
- The memory
- Concentration
Green tea has a component called l-theanine, it is an amino acid that crosses the blood-brain barrier of the mind and that helps you develop the activity of the neurotransmitter (GABA) because it is related to reducing the person's anxiety.
L-theanine helps you increase the frequency of alpha waves, which makes you feel relaxed without feeling tired.
Spinach is part of the foods for memory
This type of vegetable contains many nutrients, which help you improve cognitive functions.
This food is packed with vitamin K, which refers to the best vitamin for the brain and concentration.
Such research has suggested that spinach can help slow brain decline and cognitive ability among adults. It also brings vitamin A that helps you reduce the inflammation of brain cells.
Tomato
They are a source that have a powerful antioxidant called: “lycopene”. This type of antioxidant helps you reduce cell damage that can contribute to Alzheimer's and dementia.
Lycopene also helps prevent depression, in which it can cause more inflammation in the brain. Find out!
In addition, tomatoes contain a lot of carotenoid nutrients, in which they help you improve cognitive ability and promote memory.
Pumpkin seeds
Pumpkin seeds, like other types of seeds such as:
- Linen
- Chia
- Sesame
They contain many antioxidants, which protect your brain from free radical damage. They are an excellent source of:
- Magnesium
- Iron
- Zinc
- Copper
The micronutrients that these contain act to improve nerve function and to increase cognitive functions such as:
- The memory
- The learning
- To prevent neurodegenerative diseases
Whole grains are part of the foods for memory
We can find several types of whole grains, of the most common that we know as:
- Oats
- Quinoa
- Corn (among others)
It contains a large amount of fiber. Said investigations, its consumption can be related as one of the lowest risks that cognitive deterioration can have.
These whole grains can be included in this diet to reduce inflammation, stress and other types of vascular risk factors such as high blood pressure. It may play a significant role in increasing the risks of brain and heart disease.
Precautionary measures
We must not forget that we eat it not only affects our physical health, but also damages our cognitive functions and for our brain and the rest of the body to function properly we must maintain a varied or balanced diet.
We can also incorporate other types of food that will help us improve memory and have a good concentration, so that we can prevent long-term neurodegenerative diseases.
a proper diet: energy and essential nutrients can be considered, in which they satisfy the nutritional requirements that the person should have, avoiding deficiencies and excesses.
It is one of the environmental factors, which has a persecution on the development of the brain. Today food is considered one of the basic pillars of human health.
Movement.. into your brain! Also your neurons need to have physical activities, stimulate your body for 15 minutes and thus you will obtain good health.
Do not spend hours sitting "activate your body"
You have to have a series of healthy, easy-to-find foods that contribute to maintaining a good memory.
With the help of a good diet and exercises for both your body and your brain, you can see a big change in your memory.
If you liked this article about the food for memory, you will also like the post about how to deflate your kidneys with home remedies, because in the same way it helps you improve your health to have a completely healthy life.
In the following video you will be able to appreciate which are the foods that help you stimulate your brain, to improve your memory.