MIND diet? Foods that help improve memory

Nutritionist Lucas de Albú explains the relationship between eating habits and cognitive function and recommends foods that help memory

Have one good memory it is essential for everyday life. After all, there are several important commitments, stored items, and a personal and professional routine that need to be kept in order. But did you know that it is possible to improve brain functioning from food?

So it is! According to nutritionist Lucas de Albú, there is a direct relationship between Eating habits and cognitive function. In this sense, there are foods that help maintain concentration, improve memory and prevent neurological disorders. “The brain needs nutrients for its formation and maintenance of functions, and there are specific nutrients to play different roles within the structure of the brain,” explains the expert.

However, it is important to point out that there are no scientific conclusions that certain foods In isolation improve memory, focus or concentration. Therefore, according to Lucas, the main nutritional recommendation is to follow a healthy eating pattern every day and maintain a balanced and varied diet.

Foods that help improve memory

Were you curious to know which foods help the mind work better? Then check out the four options below!

• Vegetables: vegetables concentrate a mix of nutrients that help the nervous system. They also have folic acid, a vitamin that protects gray matter and helps reduce the risk of dementia. Some examples are: spinach, kale, rocket and broccoli.

• Avocado: avocado is rich in vitamins B6, B12, C and E, as well as selenium, lutein, choline and other compounds important for neurons. It is a food that contains monounsaturated fats, which protect the arteries, ensuring a good flow of blood to the brain. Some others that have similar functions are: olive oil, almond, peanut, chestnut, sesame and rapeseed oil.

• Fish: salmon, tuna, sardines, herring and mackerel are rich in Omega 3, which act in the connection between neurons.

• Egg: excellent source of protein. Egg yolk in particular, which is often considered the villain of history for having cholesterol, is full of choline, one of the B vitamins, which works on memory.

‘MIND’ diet

Another possibility that can also help you improve your memory is the “MIND” diet. In this food, nutrients predominate that guarantee the best fluidity of the connection between neurons, the increase in the plasticity of these brain cells and the decrease in inflammation and oxidation. That is, try to improve everything that ensures good cognitive functioning.

“This diet involves consuming at least three servings of whole grains (oats, rye, chickpeas, beans, peas, quinoa, among others), one serving of salad, and one serving of vegetables per day, along with a glass of wine should often include oilseeds, i.e. the class of nuts, chestnuts and almonds. Fish is indicated at least once a week, while birds are welcome at least twice a week,” Lucas points out.

The nutritionist also says which foods should be avoided on this menu: red meats, butter, margarine, cheeses, desserts, fries and fast food. “This doesn’t mean you should eliminate items from your list completely, but consume them infrequently. Talk to your doctor or nutritionist about how intensely you can eat each one,” she concludes.

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.