Do you know what “fuel” to give your brain for maximum efficiency? The foods we eat can have a strong impact on memory, brain and vision. Find out what foods can help your brain function as well as possible and why.
Who doesn’t need a memory stimulus from time to time?
We all have stressful lives that can affect us in different ways. Thus, when we are stressed, the body releases inflammatory cytokines.
These substances tell the immune system to mobilize and act – the fight or flight reaction . Cytokines stimulate the immune system to the maximum, pumping defensive cells and hormones into the body that treat stress as an infection.
Although inflammation normally protects the body from disease and helps the body recover when it comes to physical trauma, chronic inflammation can eventually damage the tissues.
Stress also has other effects, symptoms of anxiety and even depression , which can eventually lead to forgetfulness, confusion, difficulty concentrating and other problems that prevent the normal development of daily activities.
These memory problems, although frustrating, only increase the state of stress and, without realizing it, you are caught in a vicious circle of tension and tension, which can lead to serious diseases, such as cardiovascular or cancer.
It is difficult to completely eliminate stress, but there are a few things you can do to alleviate its effects. And you can start with food. Science shows that what you eat can amplify or reduce your stress response.
According to studies, there are foods that can have a direct action on specific symptoms of stress, such as forgetfulness and mental fog. For starters, here are 15 natural, scientifically confirmed plants that help stimulate memory and improve brain function.
This yellow spice, used in curry, is very popular in Indian cuisine. Turmeric is part of the ginger family. It has a long history of medicinal uses in traditional Chinese and Ayurvedic medicine. This penetrating taste has been the subject of thousands of studies, which confirm its pharmacological and medicinal actions.
And when it comes to brain health and memory, she’s a real star.
A 2010 study by the Department of Integrative Biology and Physiology at the University of California shows that the active ingredient in turmeric, curcumin , can even help with traumatic brain damage by “increasing the production of important molecules for neuronal repair and plasticity.”
Curcumin has been shown to help with Alzheimer’s disease. A 2008 study notes that “Due to the multiple effects of curcumin, such as decreased beta-amyloid plaques, delayed neuronal degradation, metal chelation, antioxidant formation and reduced microglia formation, the general memory of Alzheimer’s patients has improved.”
Onions contain sulfur compounds that slow down memory damage, normally associated with aging. Onions contain plenty of quercitin, a flavonoid known for its ability to reduce memory loss associated with aging. In fact, onions have more quercitin than tea and apples, which are often used as examples of important sources of this flavonoid.
Rosemary is a common spice in many kitchens. But this aromatic plant improves concentration and memory, according to studies. Psychologists at Northumbria University in Newcastle have shown that simply inhaling rosemary oil can boost memory by up to 75%.
One of the active ingredients in rosemary, carnosic acid, protects the brain from free radicals associated with neuro degeneration, Alzheimer’s, stroke and even aging of the brain. In addition, studies show that the antioxidants in rosemary and its anti-inflammatory properties can protect eyesight.
Oilseeds are generally rich in omega 3 fatty acids and can stimulate brain health. One study shows that eating a few nuts a day can improve cognitive health. Oilseeds generally have high levels of antioxidants, vitamins and minerals, associated with mental alertness. Other studies show that high levels of vitamin E in some oilseeds can slow the progression of Alzheimer’s disease.
5. Dark chocolate
Now you have an extra reason to enjoy chocolate, the researchers show. The only condition, however, is to be black. Dark chocolate is, in fact, a superfood with anti-aging and anti-inflammatory properties for the brain and body! Dark chocolate is an important source of antioxidants and caffeine, which increases concentration and sharpens memory, according to studies.
Avocados are among the healthiest fruits you can eat, despite the bad reputation they have had in the past. They contain monounsaturated fats, ie good fats, which regulate blood sugar and improve cognitive function, especially memory and concentration. They can prevent the blood vessels from stiffening, ensuring good blood circulation to the heart and brain. Blood flow to the brain is essential to carry oxygen, glucose and other nutrients needed for brain health.
Avocados are also rich in vitamins B, C and K, as well as folate, which prevent the formation of clots in the brain (strokes) and improve cognitive function, especially memory and concentration.
7. Whole grains
Whole grains are also rich in omega 3 fatty acids, as well as complex fiber and carbohydrates. Due to these components, whole grains are an excellent choice for the development and proper functioning of the brain. A study by Harvard Medical School concludes that the Mediterranean diet, which includes whole grains, among other things, can improve the health of blood vessels, reducing the risk of stroke that can affect memory.
Broccoli is one of the best foods for the brain, according to studies. It is rich in vitamin K and choline, which keep the memory sharp. Broccoli is rich in antioxidants like vitamin C – a single cup of broccoli provides 150% of the recommended daily dose!
9. Green tea
This superfood, in addition to helping with weight loss, reducing anxiety and preventing the development of cancer cells, also has a positive effect on memory. A study , published in 2014 in “Psychopharmacology”, shows that green tea intensifies “the correspondence between the frontal and parietal lobes of the brain, increasing the ability to access stored information.”
According to studies, the consumption of beets not only reduces inflammation, but even protects against cancer through the action of the many antioxidants contained in this vegetable. Beets help detoxify the body, and the natural nitrates contained in beets can increase blood flow to the brain, improving mental performance. One study even showed that it is so strong that it can increase cognitive function in just 90 minutes after consuming 450 ml of beet juice!
Blueberries are among the foods richest in antioxidants. The significant content of vitamin C and K and even fiber make this small fruit a real plant of nutrients. Due to the high level of gallic acid, blueberries protect the brain from degeneration and oxidative stress.
12. Extra virgin olive oil
Extra virgin olive oil is rich in polyphenols (antioxidants) that not only improve learning and memory, but can also reverse some changes that occur in the brain as a result of aging or disease. The oil can also remove beta-amyloid-derived ligands, a type of protein that studies show is toxic to the brain and can induce Alzheimer’s.
13. Coconut oil
Extremely appreciated for health, coconut oil has hundreds of medicinal uses. When it comes to the brain, however, coconut oil acts as a natural anti-inflammatory, suppressing the cellular activity of agents responsible for inflammation. It has also been shown that among its benefits, it improves memory loss .