According to specialists, diets such as the Mediterranean, which are rich in vegetables and olive oil, provide quantifiable benefits at the cognitive level.
Bringing healthy eating is essential for people’s lives and mental health. Bad diet can accelerate brain deteriorationL, while a healthy lifestyle helps preserve Memory and concentration.
According to specialists, diets such as the Mediterranean, which are rich in vegetables and olive oil, provide quantifiable benefits at the cognitive level. In this way, it is evident that aging is not an irreversible process linked only to age, but can be modulated through healthy habits.
The combination of balanced food, physical exercise and cognitive training proved to be effective, especially when the intervention is early.
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What nutrients are essential for the brain
Nutritionist Eva Bautista ensures that foods rich in antioxidants, essential fatty acids and specific vitamins They improve brain circulation and protect nerve cells from premature aging.
Among the most important nutrients to maintain memory and concentration are:
- Antioxidants: They protect the brain cells from oxidative damage.
- Omega-3 fatty acids: essential for cognitive function and neurodegenerative disease prevention.
- Vitamins E and C: They favor neuronal regeneration and blood flow to the brain.
- Folic acid and proteins: They promote cell reparation and maintenance of cognitive function.
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The best foods to strengthen memory
- Fruits and vegetables: blueberries, strawberries, oranges, broccoli and spinach provide antioxidants and vitamin C, fundamental to brain health. It is recommended to consume them fresh in salads or accompanying other dishes.
- Fatty fish: salmon, mackerel and tuna are rich in Omega-3, which improve memory and concentration. It is advisable to include blue fish in the diet at least two or three times a week.
- Nuts: almonds, nuts and hazelnuts contain healthy fats, antioxidants and vitamin E, ideal for protecting brain cells. They can be consumed as snack or in yogurts and salads.
- Black cocoa and chocolate: With high content of flavonoids, they favor brain circulation and stimulate cognitive functions. About 28 grams of chocolate at 85% cocoa or pure cocoa in drinks can improve brain performance.
- Legumes: lentils, chickpeas and legumes provide folic acid, fiber and proteins, essential for neuronal regeneration. Incorporating them into stews, soups or salads helps maintain cognitive function.
- Extra virgin olive oil: rich in healthy antioxidants and fats, improves blood circulation and reduces neuronal inflammation. It is recommended to use it for salads, dressings and cook in the oven.
Source: Ambito
I am an author and journalist who has worked in the entertainment industry for over a decade. I currently work as a news editor at a major news website, and my focus is on covering the latest trends in entertainment. I also write occasional pieces for other outlets, and have authored two books about the entertainment industry.
