Green vegetables
Vegetables in general are very important to health, however, those that look greenish are considered foods that help memory, as they contain large supplies of vitamin B9 (called folic acid in its natural form) and other vitamins of Group B. The main function of folic acid is to help the body produce new cells, keep existing ones, and during pregnancy, help in the formation of the neural tube. With regard to the brain, folic acid can help rejuvenate it up to five years improving memory and speed of information processing. The rest of Group B vitamins also help in many essential brain functions. In addition, green vegetables provide abundant antioxidants such as flavonoids and sulforaphanes, which have neuroprotective and anti -cancer qualities. However, do not forget to alternate in your daily diet all varieties of vegetables, because all are important for the body. The most prominent of this group are the broccoli, the spinach and the col in Brussels. Do you ask how to make green beans? Do not miss this article!
Blue fish
Fish in general provide the body with an important dose of phosphorus, a compound that strengthens the brain and especially favors learning, so it is described among good food for memory. In addition, these provide omega-3 (DHA), an essential element to take care of brain cells, since it increases blood flow in that area, among other benefits. However, blue fish offer a greater amount of that healthy fat. In this group we can find varieties such as trout, salmon, tuna, mackerel, beautiful, among others. Fatty acid is necessary for connections between neurons (synapse) and for certain molecules related to the memory that are found in said SINAPSIS Do you wonder what blue fish they have more phosphorus? As we have mentioned earlier, phosphorus foods are very good for memory. In order from highest to lowest, sardines, salmon and cod stand out (in salting it is blue and fresh is white). And which one has more Omega-3? The mackerel, the herring and the salmon. It limits the consumption of tuna due to its great mercury content and prefers sardines, trout, cod Oven, don miss this recipe.
Seeds
Antioxidants are present in many edible seeds and they are attributed protective properties of the brain against the negative effects of free radicals. Additionally, this group of good food for memory contains an appreciable dose of micronutrients (zinc, iron, magnesium, vitamin E, among others), responsible for improving the nerve functions of our body. In this group we can include pumpkin seeds, linen, chia, sesame, sunflower, blueberries, among others. If that were not enough, they provide omega-3 vegetable, that is, alpha-linolenic acid (wing), Compound that improves the functioning of the cerebral cortex, area in charge of the sensory process of touch and taste. Have you ever heard of seed crackers? A good food for memory and brain!
Nuts
The nuts can mostly be described as foods that help memory, since they provide healthy, antioxidant, phosphorus, magnesium, potassium, vitamins of the B and Vitamin E complex. All these elements favor cardiovascular health and this to their once influence the correct oxygenation of the brain, and consequently, brain functions improve. A study by Neelima Chauhan from the University of Illinoia-Chicago, revealed that memory tests are better resolved after consuming daily for several months, a handful of almonds. The nuts are very good to improve memory, in this case we highlight the almonds.
Fruits
Fruits in general are good food for memory, as they provide the brain with much of macronutrients, micronutrients and antioxidants necessary for their proper functioning. However, there are fruits that stand out on others in this performance and deserve a special mention:- avocado. Avocados have almost everything that the brain needs: healthy fats, folic acid, vitamin K, B and C. Folic acid maintains healthy existing cells and stimulates the birth of new cells, thus improving cognitive functions of the brain. For its part, vitamin K prevents clots in that organ.- The Cranberries. Like other forest fruits, blueberries provide abundant antioxidants (especially flavonoids, anthocyanine, caffeical acid, catech and quercetin); which favor the reduction of the oxidative stress of the brain, its inflammations and improves long -term memory.
– Tomatoes. This fruit contains abundant lycopene, related to the prevention of diseases such as stroke or stroke.
– Banana: Provides B6, vitamin that helps to concentrate. In addition, it contains other beneficial substances for the brain: vitamin C, potassium and tryptophan.
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Lean meats
According to a study published in the American Journal of Clinical Nutrition, healthy iron levels with better results in mental tasks are related. A hypothesis that is logical, because iron helps to transport oxygen to the organism in general, and when this happens in the brain, improves cognitive processes. Now, this study on memory is associated especially with lean red meat.
Whole-grain foods
Our brain represents the 2 percent of body weight, but consumes a 20 percent of the daily energy we consume, and its two main fuel sources are glucose and ketone. Glucose provides immediate energy and the brain always demands this type of energy (It is the main one), and to a greater proportion when we study or do some mental work that demands effort, because it helps increase our memory and concentration. That moment is crucial, because you can choose between adding carbohydrates with empty calories (chucheÃas, soda, junk food, desserts, among others) or food carbohydrates (preferably integral cereals, legumes, vegetables, among others), which provide micronutrients and very valuable macronutrients. In addition, glucose helps in the formation of serotonin (the pleasure hormone), which contributes in mood.
Olive oil
The main fatty acid of olive oil (Aove) is oleic, which is characterized by being monounsaturated, and to a lesser extent it also contains other fatty acids that are saturated and polyunsaturated. Therefore, if you are looking for good memory for memory, Aove provides you with many related benefits:- Strengthens memory. Especially work, spatial and learning memory.
– Optimizes synaptic activity. This means that neuronal brain unions improve.
– Increase short -term plasticity. Increases the ability to perceive the stimuli of the environment.
– Neuropathology decreases. Prevents the toxic accumulation of the Tau protein, causing many kinds of dementia.
We point out that although lutein is not an essential nutrient, every day there is more evidence that points to its importance to improve neuronal health. But not only lutein helps the brain, but beta-carotene can also improve memory, especially if consumed for a long time, due to its antioxidant properties. For this reason, carrots are part of good food for memory and are especially beneficial for students and older. Would you like to learn to cook a delicious recipe for carrot gelatin? Keep reading!
Eggs
The eggs are full of nutrients that provide benefits to the brain, so it is described as one of the best food for memory. In the first place by the hill, considered a precursor of acetylcholine, a neurotransmitter involved in the task of helping us remember things, related to our short -term memory, mood and voluntary and involuntary control of our body, among other important functions . Eggs also provide phenylalanine, a substance that is generally found in protein -rich foods and serves to produce several substances, among those norepinephrine (NE), in charge of attention and memory. In addition, they contain vitamins of the B complex, specifically B6, B12, B9 (folic acid in their natural state).
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