Good nutrition brings us many benefits, on many levels: it helps us to have strong muscles and better physical performance, improves our immune system, helps us maintain healthy eyesight, as well as bones and teeth, good digestion, more elastic skin and a better appearance, and also a brain that works better. In fact, everything we eat influences our organs, both inside and out. And there are foods that, due to their properties, are very beneficial for stimulating memory, in the short, medium and long term.
You may have heard many times that, for the record, the best thing is raisins or, more precisely, “raisin tails”. Or that fish is one of the most beneficial foods for your mental health. But these are not the only ones, there are many others and with better scientific evidence.
As for raisins, if we do a search in PubMed – one of the most comprehensive repositories of scientific articles – we find only two studies carried out in rats on the consumption of raisins and their effect on memory that are linked to cognitive improvement in the elderly, in one of them, and in the other, with Alzheimer’s.
The case of the benefit of eating fish is curious, because it has always been said that fish only have a memory retention capacity of 30 seconds, which inevitably reminds us of little Dory from the animated film. Finding Nemo. Canadian scientists have shown in their research that this is not the case. According to their research, fish can remember contexts and associations 12 days after a certain event.
Phosphorus in fish
Among the fish that have the greatest effect on our memory, we find blue fish such as tuna, salmon, mackerel or sardines. And this is due to its high phosphorus content. In addition, they are an excellent source of protein and healthy fats; Very easy to cook on the grill or in the oven, and they are exquisite. Its long-chain polyunsaturated fatty acids, belonging to the omega-3 family, are very beneficial for our neurons and in addition to improving memory, its consumption prevents the prevalence of mental illnesses.
But there are many more foods than raisins or fish that can support good cognitive health. All of these foods have certain characteristics in common that make them such powerful sources for our cognitive functions:
- These are foods high in antioxidants, such as flavonoids and vitamin E.
- Vitamin B
- Healthy Fats, Fatty Acids and Omegas
Pantry “with memory”
We explain which foods to always have on hand to help you achieve greater concentration and avoid cognitive deterioration or to try to prevent diseases such as Alzheimer’s:
- Blueberries, currants, blackberries and raspberries, also ideal to take in snacks healthy between meals and to eliminate cravings for sweets. They contain flavonoids, very beneficial for memory and the brain, in addition to preventing inflammation and oxidative stress. Among its components, we also find fisetin, a flavonoid that promotes neuronal communication.
- In addition to the group of red fruits, we have the group of nuts and seeds, with pistachios, macadamia nuts, almonds and walnuts at the top, as well as pumpkin, flax and sunflower seeds. All these foods are very rich in omega-3, omega-6, vitamins B6 and E, fatty acids, proteins and antioxidants, which prevent brain aging.
- They are followed by spinach, with a high concentration of vitamin E and folic acid, associated with a lower rate of tumors and cancer cells.
- Eggs cannot be missing from this list. They are also very rich in vitamin E, B12 and folic acid. The yolk contains choline, linked to the prevention of age-related dementia. Other foods containing similar compounds are broccoli, cauliflower, cod and liver.
- If you’re a fan of dark chocolate, you’re in luck. Cocoa is rich in flavonoids, a type of antioxidant, and in addition to preventing cognitive decline, it improves cerebral blood flow.
- Some grains like brown rice, barley, wheat, oats, wholemeal bread and pasta should also be included among the foods that are good for our memory and brain health because of their vitamin E content. The caffeine present in green tea also helps to boost concentration by blocking adenosine. Although caffeine is also found in coffee or black tea, its effects are not as beneficial for the brain and if you exceed the dose, it can cause overstimulation.
- Peanuts are a very interesting food. They are very rich in protein and healthy fats, vitamins and minerals. By containing resveratrol, they have a great protective capacity against inflammation and neurodegenerative diseases.
- We cannot fail to mention some vegetables such as cabbage, broccoli, cabbage or cauliflower or foods derived from soy. Cruciferous vegetables are a source of fiber and nutrients that are beneficial for the proper functioning of our brain. Broccoli, for example, contains certain substances that help break down isothiocyanates, thus reducing oxidative stress and thus partially reducing the risk of neurodegenerative diseases.
- In the case of foods derived from soy, they contain polyphenols such as isoflavones, which are very antioxidant and good for preventing the deterioration of cognitive functions during the aging phase.
Feeding the brain
Now you know what foods to stock your pantry with if you want to maintain good neural health. Keeping our brain well-nourished is vital, as this organ “stays” on about 20 percent of the energy we consume. Our brain’s main source of energy is glucose, which it gets from carbohydrate-rich foods, followed by healthy fats.
On the other hand, a lack of these reserves can lead to failures in our nervous system and a lack of concentration. Our neurons work with electrical impulses and require a lot of energy. In addition to a good diet, remember that it is equally important to have a good sleep routine and healthy habits, including avoiding or reducing the consumption of tobacco or alcohol, unhealthy fats or sugar.
