Memory: Nutritionist Lucas de Albú explains that there is a direct relationship between eating habits and cognitive function
have a good memory it is essential for everyday life. After all, we need to remember important appointments, where we keep objects and keep our personal and professional routine in order. But many people complain that they are too forgetful. Help for the mind can be in food.
According to the nutritionist Lucas de Albuthere is a direct relationship between eating habits x cognitive function, and there are foods that help keep us more focused, improve memory and prevent various neurological disorders.
“The brain needs nutrients for its formation and maintenance of function, and there are specific nutrients to play different roles within the structure of the brain. It is important to remember that there are no scientific conclusions that some isolated foods improve memory , concentration or concentration One of the main nutritional recommendations is to follow a healthy eating pattern every day and maintain a balanced and varied diet”, clarifies.
What is the role of nutrients in cognitive function?
“Carbohydrate: Carbohydrate deprivation is directly linked to lack of energy in the body, tiredness, restlessness and lack of attention, resulting in decreased cognitive performance. Ideally, there should be a consumption of complex carbohydrates. Some benefits of carbohydrate intake are: benefits in short-term memory and rapid information processing, attention and math skills”.
“Protein: participate in the connections of neural networks, serving to build new synapses, a process necessary for communication between neurons”.
“Trans fats: This type of nutrient can have an adverse effect on brain performance, as it can contribute to dementia, attention deficit disorder, anxiety and depression.”
“Omega 6 and 3: “Omega 6s can affect the ability of neurons to use glucose, helping concentration. Low levels of omega 3s can cause learning and motivation problems.”
“Vitamin B complex: These are associated with the production of neurotransmitters responsible for attention and decreased excitability. Additionally, a deficiency can cause nervousness and lack of energy.”
Lucas listed foods that help improve memory:
“Vegetables: Vegetables contain a mix of nutrients that help the nervous system. They have folic acid, a vitamin that protects gray matter and helps reduce the risk of dementia. Ex: spinach, cabbage, 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. Avocado 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, almonds, peanuts, chestnuts, sesame and canola”.
“Fish: Salmon, tuna, sardines, herring and mackerel are rich in Omega 3, which acts in the connection between neurons”.
“Egg: Excellent source of protein. Egg yolk in particular, which is often the villain of the story because it has cholesterol, is full of choline, one of the B vitamins, which affects memory.”
Those who want to improve cognitive functions can also opt for the ‘Mind’ diet. Diet that predominates nutrients that ensure the best fluidity of the connection between neurons, the increase in the plasticity of these brain cells and the decrease of inflammation and oxidation – in other words, 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. Snacks should often include oilseeds, i.e. the class of nuts, chestnuts and almonds. Fish is recommended at least once a week, while birds are welcome at least twice a week.”highlights.
Lucas says that in this food menu some foods should be avoided. “Like red meat, butter, margarine, cheese, sweets, fried foods, and fast food. This doesn’t mean you should cut items off your list entirely, but you should consume them infrequently. Talk to your doctor or nutritionist to understand at what intensity you should eat”ends.
Source: Terra
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.
