Now, new research also confirms the good effects of the Mediterranean diet, which is based on the large consumption of fruits, vegetables and legumes.
The 10 foods that optimize the brain
1. Blue fish
Salmon, sardines or mackerel are rich in omega-3, healthy fatty acids that the brain needs and that help strengthen its neural connections. In fact, omega-3 fatty acids help improve memory and reduce the risk of suffering from diseases such as Alzheimer’s or dementia. This was confirmed by research from the University of California, which determined that a type of omega-3 found in salmon interferes with the formation of brain lesions that lead to Alzheimer’s.
2. avocado
This fruit is high in monounsaturated fats that help boost neuronal activity and improve attention. This type of healthy fat has the function of cleaning the arteries, thus guaranteeing that the blood necessary for both organs to function at full capacity reaches the brain and heart. In addition to omega 3, avocados are also rich in vitamins and antioxidants.
3. Green leafy vegetables
Spinach, kale, and other green leafy vegetables are high in antioxidants, including vitamins C, E, and A, which help slow cognitive decline. The consumption of broccoli, rich in vitamin K, together with that of Brussels sprouts and other green vegetables, has obtained good results in treatments for Alzheimer’s. Research from the University of Montreal in Canada indicates that older people with more vitamin K retain more information.
4. Eggs
They contain nine essential amino acids and basic nutrients for the brain. Specifically, the yolk has choline and lutein, essential for memory and cognitive functions in general. In fact, people with higher levels of lutein have been shown to process information faster.
5. Yogurt
It presents an ideal combination of proteins and calcium to improve attention. Thus, tyrosine, an amino acid found in this dairy product, produces the neurotransmitters dopamine and norepinephrine, which help enhance memory and alertness.
6. Nuts
Walnuts and almonds are beneficial for concentration, apart from promoting cognitive strengthening, due to their high content of plant-based omega-3, vitamin E and magnesium. In addition, they provide a large amount of proteins that stimulate orexin neurons, responsible for keeping us awake and attentive.
7. Tea
It has the amino acid L-theanine, which helps to increase memory, concentration and reaction time. The most recommended is green tea because it is rich in antioxidants.
8. Banana
They have high levels of potassium, magnesium, vitamin C and fiber, all of which are memory enhancers. In addition, it presents vitamin B6, which helps the production of serotonin, norepinephrine and dopamine, which favor concentration.
9. Red meat
Contains vitamin B12, also good for concentration and memory.
10. Dark chocolate.
It has to be black to improve cognitive and memory capacity. In addition, cocoa is also helpful for concentration due to its theobromine and caffeine content.
Source: Ambito
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