Nature offers us a variety of substances capable of enhancing our brain functions.
These substances, known as natural nootropics, can help improve memory, concentration, learning and even protect the brain from damage.
One of the most studied and recommended substances is omega-3. Essential for the structure of brain cells, omega-3s facilitate communication between neurons, helping to improve memory and learning. We can find omega-3 in foods such as fatty fish (salmon, sardines), flax seeds and chia. Studies like that of Dyall et al. (2015) demonstrate the influence of omega-3 fatty acids on neural plasticity and cognitive function.
Caffeine, found in coffee, black tea and dark chocolate, is another example of a substance that can boost our brain. By blocking adenosine receptors, a neurotransmitter that promotes sleep, caffeine increases attention, alertness and short-term cognitive performance. However, it is important to consume caffeine in moderation, as too much can cause anxiety and insomnia. Nehlig (1999) performed a comprehensive review of the effects of caffeine on the central nervous system.
Ginkgo biloba is a medicinal plant used to improve memory and concentration. It is believed to increase blood flow to the brain and have antioxidant properties. Although there are studies suggesting its benefits, the results are still controversial. From Smet et al. (2002) carried out a critical review of the herbal medicine Ginkgo biloba.
Curcumin, a substance found in turmeric, has also shown potential to improve brain health. With anti-inflammatory and antioxidant properties, curcumin protects the brain from oxidative stress and may help improve memory and learning. Shoba et al. (1998) performed a critical review on the influence of formulations and extraction procedures on the bioavailability of curcumin.
It is important to note that although natural substances are generally considered safer than drugs, it is essential to consult a healthcare professional before starting any supplementation. Some substances can interact with medications you already use, and excessive consumption can cause side effects.
In addition to supplementation, a balanced diet, rich in fruit, vegetables and whole grains, combined with regular physical activity and good sleep, are the pillars of a healthy and efficient brain.
In short, nature offers us several options to improve our brain functions. However, it is essential to contact your doctor and consume these foods and supplements in a conscious and balanced way.
Source: Terra
Rose James is a Gossipify movie and series reviewer known for her in-depth analysis and unique perspective on the latest releases. With a background in film studies, she provides engaging and informative reviews, and keeps readers up to date with industry trends and emerging talents.
