Discover the 16 healthy foods that improve your memory.
A series of easy-to-find healthy foods that help maintain a good memory.
Various healthy foods help maintain a good memory.
What we eat each 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 improve memory and concentration, and 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 your concentration.
Avocados are one of the healthiest fruits and help us improve cognitive functions. Although they are high in fat, it is important to know that they are monounsaturated, a type of fat that keeps blood sugar levels in check. In addition, they also lower blood pressure (related to cognitive decline).
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 keeping bones strong.
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 an antioxidant and anti-inflammatory effect.
Antioxidants are especially important for the health of our brain, as it 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, in various studies, it has been observed that eating dark chocolate can improve brain plasticity and that flavonoids could 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 cell communication, produce an increase in neuronal plasticity, and reduce or delay certain age-related neurodegenerative diseases and cognitive impairment that affect memory and other cognitive functions.
Coffee consumption is widespread and its effects on attention and concentration are well known. Caffeine blocks a substance in the brain called adenosine, which makes a person drowsy.
Beyond increasing alertness, some studies suggest that coffee may increase the brain’s ability to process information.
Research has found 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 decline, as well as Parkinson’s disease and Alzheimer’s disease.
The consumption of walnuts is recommended, as they contain a large amount of omega-3 fatty acids and antioxidants.
Higher overall walnut intake has been suggested to be related to better brain function in later life.
In addition, walnuts are a source of vitamin E, a powerful antioxidant that protects cells from oxidative stress caused by free radicals and whose effects may 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 in cooking, for 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 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.
Furthermore, it can also act as a probiotic that destroys harmful bacteria present in the intestine.
In addition to being a source of low calories, broccoli has positive effects on our brain. This vegetable is rich in compounds called glucosinolates that, once decomposed, produce isothiocyanates, substances that can reduce oxidative stress and reduce the risk of neurodegenerative diseases.
Broccoli also contains a large amount of vitamin C and flavonoids, as well as choline and vitamin K, essential to maintain a good functioning of the nervous system and cognitive functions.
Also, according to some research, broccoli may help improve episodic verbal memory.
8. Salmon and other bluefish
Oily fish such as salmon are an important source of omega-3 fatty acids, essential for brain cell health, learning, and memory.
People with high levels of omega-3s have been shown to increase the production of blood flow in the brain.
Furthermore, 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 the lack of omega-3 fatty acids with the risk of depression and learning disabilities.
On the other hand, it has been suggested that these compounds could delay age-related cognitive decline and could help prevent Alzheimer’s disease and other neurodegenerative diseases.
Turmeric is a yellow spice that is used to dress many dishes. Curcumin, the active ingredient in turmeric, has been shown to have several benefits including anti-inflammatory effects, antioxidant effects, improved cognition and memory, relief from 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 could also help reverse age-related diseases that reduce cognitive abilities and fight toxic proteins linked to Alzheimer’s disease.
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 that regulates mood and memory, among other functions.
Additionally, 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 brain’s blood-brain barrier and helps increase the activity of the neurotransmitter GABA, which is related to reducing anxiety. L-theanine also increases the frequency of alpha waves, helping you relax without feeling tired.
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 in memory and cognitive abilities in adults.
Spinach is also rich in vitamin A, which helps reduce brain cell inflammation.
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 more 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 types of seeds such as flax, chia, or sesame, 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, 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 flaxseed, among others.
These grains contain a large 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 include these whole grains can reduce inflammation, oxidative stress, and other vascular risk factors like high blood pressure, which can play a significant role in increasing the risk of brain and heart disease.