It is ironic that students seek to sharpen their memory and enhance their mind during exam times while neglecting the most basic thing: their diet. They want your brain to work like a Swiss watch, but they feed it coffee, sugar and junk food. In the end, it is not the difficulty of the exam that defeats them, but their own disdain for taking care of the engine of their car. learning.
Optimizing brain function and improving memory is an achievable goal, as long as appropriate habits are adopted. For some time now, science has shown that there are foods rich in vitamins, minerals and antioxidants that can improve brain efficiency.
For example, a 2016 study published in the journal Neurologyanalyzed the effects of eating foods rich in omega-3 fatty acids in a group of adults. The results showed that those who consumed seafood once a week or more frequently experienced less decline in factual memory.
As is well known, omega-3 fatty acids are found mainly in foods of marine origin, such as salmon, mackerel, tuna, sardines and trout. However, they are also present in plant sources such as linseed oil. Now, these are not the only foods that provide benefits to the brain.
Nutritionist Lizzie Bertrand, from Mayo Clinic; nutritional psychiatrist and professor at Harvard Medical School, Uma Naidoo; and Dr. José Luis Pérez-Albela have highlighted the foods that contribute to enhancing the brain and memory.
The brain requires a constant supply of nutrients to function optimally. Glucose, derived from carbohydrates, is its main source of energy, while vitamins and minerals, especially those of the B complex, are essential for processes such as neuronal transmission and the synthesis of neurotransmitters. In addition, omega-3 fatty acids are essential to maintain the integrity of cell membranes and facilitate communication between neurons.
According to nutritionist Lizzie Bertrand, who published an article on the website of the Mayo Clinicpointed out that chickpeas, black beans, among other foods, enhance the brain. “Because brain neurons run on glucose derived from carbohydrates and do not store excess glucose, they need a constant supply of it. “Complex carbohydrates are the brain’s favorite food, as they provide a slow, steady supply of glucose,” he noted.
It is necessary to point out that the chickpeas and the black beans They are rich in complex carbohydrates due to their molecular structure. These carbohydrates are made up of long chains of glucose molecules, which makes them digest more slowly in the body.
Rosemary and mint are also beneficial for the mind organ. In another section of the article by specialist Bertrand, it is explained how these herbs contribute to improving brain function: “Rosemary has been shown to increase blood flow to the brainwhich improves concentration and memory. “The scent of mint has been found to improve memory.”
Mayo Clinic also indicated that blueberries are a rich source of anthocyanins and other flavonoids that can boost brain function.
Nutrition, sleep and physical activity play a key role in maintaining and improving cognitive function, especially with regard to memory. A balanced diet, rich in essential nutrients such as omega-3 fatty acids, B vitamins and antioxidants, provides the brain with the necessary resources to process, store and retrieve information.
In this context, it is necessary to mention what Dr. José Luis Pérez-Albela expressed in a video published on his Facebook account. “Sesame helps a lot with memorywhich has organized phosphorus; It is called lecithin and it is a phospholipid,” he explained.
Lecithin and choline, according to the doctor, act on brain functions at the level of information storage.
For the professor at the Harvard University School of Medicine, Uma Naidoo, who spoke with BBC Mundo, the ginger and the walnuts They are foods that promote memory improvement.
Finally, nutritionist Lizzie Bertrand, from Mayo Clinichighlighted that avocados and grapes are foods that can enhance memory.
According to the specialist, avocados are a fruit rich in monounsaturated fats, which promote memory function by helping to regulate blood cholesterol levels. Regarding grapes, he mentioned the following: “They are high in resveratrol, a compound that stimulates memory. “Concord grapes are rich in polyphenols, which may support brain function.”
