Did you know that some foods may be able to improve our cognitive abilities and our concentration and memory? In fact, what we eat has a major effect both on how we age and on our own brain functions.
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Preserving the health of our brain is important for both adults and the youngest, this is because our body (and our brain) undergoes a natural aging process as we age.
It is therefore normal to see memory changes, difficulties in learning, in the absorption of new information, in multitasking and in many other cognitive activities.
But did you know that some foods may be able to improve our cognitive abilities and improve concentration and memory? In fact, what we eat has a major effect both on how we age and on our own brain functions.
Let’s find out what are the 6 foods with amazing effects on the health of our brain.
Read also: One glass of wine or beer a day is enough to take two years off your brain
Nutrition and brain health
Ultra-processed foods that are high in calories, high amounts of sugar, carbohydrates and fat would not be healthy for the brain. This is because they favor the onset of inflammation and impair memory, as well as increase the risk of developing diseases such as Alzheimer’s and dementia.
A 2013 study that studied around 2,067 participants over 7 years found that consuming too many refined sugars exponentially increased the risk of developing dementia.
According to another study involving 18,080 people, a diet rich in fried foods and processed meats would be associated with poorer cognitive performance.
In this sense, our brain needs a healthy diet that includes fruits, vegetables, legumes, cereals, animal and vegetable proteins and healthy fats like nuts and seeds.
This is confirmed by a research of 2021, which would have shown how a diet rich in plant products reduces the risk of cognitive deterioration and dementia in the elderly.
Let’s see now what are the 6 essential foods for the health of our brain.
Hill
Choline, also often called vitamin J, is an essential nutrient for brain development and is found in foods such as liver, meat, fish, nuts, beans, peas, spinach, potatoes and eggs.
Starting with pregnancy, it is an essential nutrient for it fetal brain development in terms of cognition, learning and memory. Choline is also vital for the synthesis of several components of the brain, including theacetylcholinea neurotransmitter essential for memory and learning.
LUTEIN
Lutein is a plant antioxidant found mainly in vegetables and which has the ability to keep the brain young.
The antioxidant and anti-inflammatory properties of lutein can make it beneficial for visual and cognitive health. The best sources of lutein are spinach, kale, corn, squash, sweet potatoes, avocado and egg yolks.
Omega-3
Omega-3 fatty acids can be of three types: docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA) and alpha-linolenic acid (ALA). The first two (DHA and EPA) improve learning ability and cognitive efficiency, while DHA deficiencies are associated with learning difficulties.
Omega-3s are mainly found in foods such as nuts, chia seeds, seafood, fish such as salmon, cod or mackerel.
Read also: Omega-3 scientists discover never-before-seen beneficial effect on the brain
Vitamins of group B
B vitamins play a significant role in maintaining healthy brain function. They improve the production of neurotransmitters and help prevent dementia.
The main sources of B vitamins include lean meat, chicken, fish, dairy products, whole grains, fruits and vegetables.
Proteins
Proteins are also essential for brain health, as the amino acids they contain are used to produce neurotransmitters and consequently contribute to the improvement of cognitive abilities.
Therefore, any protein deficiency can cause confusion, low energy and a lack of mental acuity. It is therefore very important to consume them through foods such as fish, chicken, eggs, Greek yogurt, beans, lentils, nuts and seeds.
Electrolytes
Electrolytes, like sodium, potassium, calcium and magnesiumare essential minerals for the hydration of the brain and of the body in general, which allows the correct functioning of neurons.
Conversely, brain dehydration can cause mental and physical lethargy, muscle cramps, brain clouding, and decreased concentration.
You may also be interested in: Foods for the mind: the best foods to regain lost concentration
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