Taking care of weight and food is essential for the proper functioning of the brain. Foods like chocolate and blueberries will help people improve memory and concentration.
Every time the human being is more aware of the foods he eats, so much so that there are specific diets to improve the quality of life, according to the various interests: those who want to lose weight, improve digestion or have better skin, to name a few who consume a defined menu.
For those who seek to improve their brain health and improve their concentration, there is also a food diet that helps them improve memory. According to the Spanish Society of Endocrinology and Nutrition (SEEN) in its campaign Take care of your weight, take care of your memory, diet, hydration, and nutrient balance are essential to achieve the desired objectives.
This takes into account that, according to medical studies, the brain requires for its functioning about 20% of the energy consumed by the human being for food. The biggest source of energy is glucose, which is mostly found in carbohydrates and fats.
Therefore, food to improve memory and concentration, in addition to taking care of brain health, must be complete. However, there are certain foods that help improve memory.
1. Dark chocolate
Consuming an ounce of dark chocolate a day can help improve memory due to its high content of antioxidants, especially flavonoids. It should be noted that experts mention that you should not consume any chocolate, it is necessary that it be low in saturated fats or sugars.
Thus, it is better to resort to chocolate made from pure cocoa.
2. Consume plenty of water
The brain is one of the organs that has the highest concentration of water in the body, so drinking plenty of water and staying hydrated will help you stay in good condition. According to the health expert portal Saber Vivir, when we ‘dry out, the brain can feel irritated so it is not at 100% capacity.© Guido Mieth Why can drink too much water be harmful to health?
3. Foods rich in Omega 3
Good fats such as omega-3 and 6 promote good memory and slow cognitive decline. Seafood and fish such as tuna, salmon, and sardine. Also olive oil, milk or eggs, chia seed or nuts, to name a few.
Foods rich in omega-6: seeds and oils derived from seeds such as sunflower, corn, among others. Also some nuts such as walnuts, peanuts, almonds, hazelnuts, and pistachios. Quinoa, chicken, and turkey are other foods rich in these substances.
Avocado is one of the foods that have the most healthy fat.
4. Blueberries and black grapes
These foods help keep the brain’s nerve cells healthy and active. In addition, due to their high content of antioxidants, they function as a protector of the cells and molecules present in the brain.© bernie_moto Blueberries: These are their antioxidant and antibacterial properties
On the other hand, SEEN experts say that junk food should mostly be avoided, as it generates negative effects on brain health.
On the other hand, according to a study conducted in Australia by the University of New South Wales, the high consumption of saturated fats and sugars can produce inflammation of the hippocampus, affecting the area of the brain responsible for learning and memory.
Meanwhile, a study released in the United States and cited by physiology expert James Goodwin concluded that eating more calories than recommended after age 40 doubles the risk of memory loss.
Goodwin explains that when people overeat, the brain has to deal with free radicals. He recommends emulating the example of the people of Okinawa, an island in Japan where the oldest in the world resides, who stop eating when they are “80% full”.
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