The loss of memory is a state that does not concern only the age . This forces us to take steps early enough to keep our brain healthy. Consuming foods that improve memory and cognitive function are some of these actions.
But what causes the loss of memory? It is caused by the absence of vitamins, especially those of complex B, as well as the insufficiency of amino acids .
Functioning of the brain and the influence of food
Our brain possesses about 1 billion neurons per cubic millimeter .
Its structure evolves and establishes permanently new connections. It’s nothing more than a set of interconnected neurons that work with chemicals.
Inadequate nutrition makes us vulnerable to mental disorders, as well as to degenerative diseases of the nervous system.
A balanced diet stimulates brain activity and memory, improves concentration, and can help reduce depression, anxiety and aggression.
Read also this article: 8 Symptoms That Warn You Of Vitamin C Deficiency
Foods that improve memory
Glucose in food serves as fuel to the brain while protein promotes its formation and functions as neurotransmitters.
On the other hand, fatty acids (lipids) help to build the membranes that protect neurons .
It is essential to eat a variety of foods between 4 and 5 times a day without skipping meals and increasing fluids. But above all, to include foods that contain:
1. The Omega 3
These are polyunsaturated fatty acids that the body needs and does not have the ability to reproduce on its own. Consuming them recursively stimulates the health of the brain.
They function as a protective layer of the membranes of brain cells. It is a component that is present in foods that improve memory, such as:
- The trout
- The sardine
- The tuna
- The seafood
- Dried fruits
- Vegetable oils
Did not you know? 5 symptoms of a deficiency of essential fatty acids omega-3 and omega-6
Antioxidants are present in products of vegetable origin .
They are responsible for reducing the damage that oxidants produce in cells and help to improve mental focus.
Although our body is capable of generating its own antioxidants, it is good to include them in our diet.
Some foods that contain antioxidants are:
- The berries
- The walnuts
- The green tea
- The carrots
3. Vitamin E
Vitamin E is part of the group of fat-soluble vitamins, which help reduce oxidative stress.
Some foods that stimulate memory and contain vitamin E are:
- The Peanut
- The tomato
- The kiwifruit
- The pumpkin
Want to know more? Increase your vitamin E intake with these 6 foods
They are defined as synthesized compounds having an antioxidant effect and are found in foods of vegetable origin.
Some foods that contain polyphenols are:
- The green tea
5. Vitamin B
Better known as folic acid, it helps to reduce homocysteine levels that can lead to vascular risk.
In addition, it contributes to cell reproduction, which promotes the formation of new neurons.
And the absence of this vitamin causes anxiety, nervous disorders and loss of memory.
Some of the foods that improve memory and have vitamin B are:
- The Blond
- The Spaniards
- The cabbage
Foods that accentuate the loss of memory
If you want to prevent your memory from deteriorating or causing other disorders, avoid the following foods from your daily diet:
- Sugar, flour and white rice . They can also alter the nervous system causing hyperactivity.
- Saturated fats . In addition to affecting memory, they slow down the process of digestion.
- Industrialized products. They slowly change the ability to understand and plan, in addition to memory.
See also this article: 6 exercises to keep your brain in shape
Tips for stimulating cognitive activity
- Follow a balanced diet rich in nutrients.
- Prepare meals at regular times.
- Stay in touch with nature, as this allows you to reach an adequate cellular level.
- Perform a physical activity for 30 minutes, 3 times a week.
- Take care of your blood pressure and cholesterol
- Stay away from stressful situations .
- Avoid gaining weight because it causes cognitive impairment and dementia.
- Perform recreational activities and social outings that will help you liberate your mind.
- Sleep at least 8 hours a day. This helps maintain the balance of the nervous system.
- Drink 2 liters of water a day.
Take care of your life, take care of your brain today, feed yourself in the most balanced way possible and adopt practices that make your lifestyle 100 healthy %.
Before finishing, do not miss to read: The 8 best foods to improve your memory and your mental agility
Diet is a key factor in maintaining good memory and stimulating the agility of mint. Natural nutrients are the best energizers and tonics for our memory. You only have to include them in your daily diet to see, in a short time, their positive effects. Discover the 8 best.