Improve your memory and concentration: These foods are essential for older adults

Over the years, keep the Memory and the concentration It can be a challenge. In this scenario, the feeding plays a fundamental role in brain health and helps reduce cognitive deterioration and strengthen a active mindespecially in older adults.

In this age group, incorporating certain nutrients in the daily diet also favors energy production, emotional stability and prevention of chronic diseases. In this way, and according to nutritionist Eva Bautista, add products rich in Antioxidants, Vitamins of complex B, omega-3 fatty acids and Proteins They are especially beneficial for the brain. I discover them!

The 7 foods that strengthen memory

1. Fatty fish

Salmon, tuna, sardines and mackerel are beneficial for the brain due to its high content of omega-3 fatty acidsmainly DHA and EPA. These nutrients help maintain the integrity of neuronal membranes, favor communication between brain cells and They reduce inflammation.

2. Nuts

Nuts, almonds, hazelnuts and pistachios contribute healthy and antioxidant fats They protect the brain. The Vitamin ein particular, it is related to the prevention of cognitive deterioration and the Memory preservation In the long term.

These foods also contain minerals such as magnesiumwhich intervenes in the transmission of nerve signals, contributing to the mental agility and the ability to concentrate. Consume a Daily handful It may be enough to notice progressive.

3. Red fruits

Blueberries, raspberries, blackberries and cherries contain flavonoids and anthocyaninscompounds that act against inflammation and oxidative damage. These fruits not only help protect existing neurons, but also favor the Neurogenesisthe process of creating new brain cells.

4. Green leafy vegetables

Spinach, kale, chard and other dark leafy vegetables are rich in essential nutrients for health: Vitamin K Participate in the synthesis of sphingolipids, key components of neuronal membranes; he folic acid It helps reduce homocysteine ​​levels, linked to cognitive impairment; and antioxidants, such as LuteinThey protect the brain from oxidative damage.

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5. Eggs

They are an excellent source of hillfundamental for the production of acetylcholine, neurotransmitter involved in the memory and the learning. This also intervenes in the formation of cell membranes and the regulation of genes related to brain development.

In addition, eggs contain High quality proteins and group B vitamins, which collaborate in the Energy production and the optimal function, especially in older adults.

6. Legumes

Lentils, chickpeas, peas and beans contribute plant proteinss, fiber and vitamins of the B complex. These are crucial for the synthesis of neurotransmittersthe regulation of blood sugar and the maintenance of myelin, the layer that protects the nerves.

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7. Extra virgin olive oil

This oil contains monounsaturated and antioxidant fatty acids such as polyphenolswhich reduce inflammation and protect neurons from Oxidative stress. Its regular consumption is associated with a lower risk of cognitive deteriorationso incorporating it into daily kitchen, for example in salads or sauteed, improves long -time concentration.