Diet plays a key role in brain health: here’s what to eat to become smarter by stimulating intellect and memory
Among the methods to become smarter we often overlook the powerful role that nutrition can play in our mental growth.
Scientific research has removed all doubts: intelligence, memory and learning ability can be modulated through nutrition.
Translated: some things, if eaten regularly, can make us become smarter.
In fact, the brain, although it constitutes only a small fraction of our body weight, requires a considerable amount of energy and nutrients to function optimally. As a result, the foods we select may have a direct influence on brain structure and function.
Specific food choices can play a key role in promoting mental health and helping us develop intellectual abilities.
Going into more detail, here are some foods that, if consumed regularly, can improve our cognitive function and our memory.
Salmon and other fatty fish:
Salmon is a potent source of omega-3 fatty acids, especially docosahexaenoic acid (DHA). These essential fats play a vital role in brain development and cognitive function. Regularly consuming salmon and similar fish can improve memory, concentration and learning ability. In addition, the nutrients contained in fatty fish help reduce inflammation in the brain, promoting long-term health of the central nervous system.
Nuts and seeds:
Nuts and seeds are rich in omega-3 and omega-6 fatty acids, vitamin E and antioxidants that support brain function. These nutrients help protect brain cells from damage caused by free radicals and improve neuronal communication.
Dark green leafy vegetables:
Spinach, kale and other similar vegetables provide folate, vitamin K and antioxidants that can improve concentration, memory and learning ability. Folates, in particular, are involved in the synthesis of neurotransmitters that regulate mood and cognition.
Egg:
Eggs are an excellent source of choline, an essential nutrient that plays a key role in the production of acetylcholine, a neurotransmitter involved in memory and learning. Choline supports the structure of cell membranes and promotes the transmission of nerve signals. Consuming eggs regularly can therefore contribute to keep the brain healthy and promote cognitive function.
Berries:
Strawberries, blueberries, blackberries and raspberries are known for their richness in antioxidants, vitamins and flavonoids. These compounds can improve long-term memory, concentration, and cognitive function, as well protect the brain as we age.
Cocoa and dark chocolate:
Cocoa and dark chocolate are known to be rich in flavonoids, antioxidants and caffeine. These compounds can stimulate concentration and improve brain function. Flavonoids, in particular, have been shown to protect brain cells from inflammation and oxidative stress. However, it is important to consume them in moderation, as chocolate can be high in sugar and calories.
Curcuma:
Turmeric contains curcumin, a compound with antioxidant and anti-inflammatory properties. This active ingredient can protect the brain from cell damage, improve cognitive function, and reduce the risk of age-related cognitive decline.
Goji berries:
Goji berries are little nutritional treasures that can contribute to our goal of being smarter. Rich in antioxidants, vitamins and minerals, these berries support brain health and cognitive function. Antioxidants fight oxidative stress and protect brain cells from aging, they promote memory and concentration. The B vitamins present in goji berries are essential for healthy brain metabolism and production of neurotransmitters crucial for neuronal communication.