Science in nutrition has taken important steps in terms of the correct way to consume food in order to preserve vitality in the functions of the main organs.
This is how brain nutrition was born , (1) an important way of understanding the diet necessary to maintain our cognitive functions, especially memory, with advancing age.
In the following article, we present you with all the information you need to know about the best foods that exist to boost our memory .
food for memory
The ability to enhance cognitive abilities such as memory in humans, especially with advancing age, comes from the nutritional properties of the foods that we give you below:
1. Blue fish
Blue fish, also called fatty fish, is one that contains between 18 and 20% protein of high nutritional value and more than 5% fat rich in polyunsaturated fatty acids.
This type of food is an excellent source of essential fatty acids, such as long-chain omega 3, called docosahexaenoic acid or DHA and eicosapentaenoic acid or EPA, being an important structural fat in the brain .
The function of these essential acids is to contribute to the prevention and/or treatment of a series of pathologies where inflammation plays a leading role in their development, such as ischemia and Alzheimer’s disease in the elderly.
The main sources of these acids are oily fish such as: anchovies or anchovies, tuna, albacore, sardines, mackerel, dogfish, mackerel, salmon , swordfish among others.
Note: Oily fish also contains high beneficial content of vitamin E, giving it antioxidant properties, helping to prevent degeneration due to oxidation of brain cells due to age. It also contains minerals such as calcium and sodium, which help in the transmission of signals between neurons, and magnesium, which improves long-term memory.
An article on “Omega-3 fatty acids (EPA and DHA) and their application in various clinical situations” , describes the intervention of DHA and EPA in various functions of the organism. (two)
2. Nuts
An excellent source of antioxidant for the brain is vitamin E. This nutrient is found in abundance in nuts, and prevents cell aging due to age, a product of the action of free radicals.
To highlight: An article in “Hospital Nutrition” describes the action of vitamin E on cognitive function. (3)
Among the most important nuts for memory , we find almonds , cashews, peanuts , pistachios and walnuts among others.
Some nuts also provide minerals such as calcium and magnesium , as well as folic acid and omega-3 polyunsaturated fats, precursors of DHA and EPA, important elements for cognitive function.
3. Dark chocolate
Dark chocolate contains an important antioxidant called procyanidin , a type of flavonoid found in many plant-based foods. The function of this flavonoid is to prevent oxidative damage to brain cells , slowing down their degeneration anticipated by age.
In an article from the University of Carabobo in Venezuela, entitled “Identification and quantification of (+) – Catechins and Procyanidins in cocoa from Ocumare de la Costa, Venezuela” , the antioxidant capacity of this compound is described. (4)
Note: Cocoa flavanols are present, primarily in those chocolates whose composition generally comprises more than 60% cocoa.
4. Red fruits
Another important antioxidant in the function of delaying oxidative damage in cells is anthocyanin , a compound present mainly in red fruits such as pitahaya, raspberries, cherries, blackberries, strawberries, strawberries, among others.
In a study on “Anthocyanin antioxidant activity present in pitahaya (hylocereus undatus) peel” , it was found that the peel of this red fruit is an important source of anthocyanin , a compound with a great capacity to capture free radicals. (5)
5. Avocado
Avocado has important nutrients for the cognitive function of memory . First, it has a high content of vitamins C and E, essential in its antioxidant function. Then it contains folic acid, which helps improve memory performance and mental acuity, despite advancing age.
Note: Thanks to the fact that it contains among its nutritional components, minerals such as: calcium, magnesium and zinc, it allows communication between the neurons of the brain.
6.Banana
The contribution of vitamins B1, B6, B9, C and E of the banana, give it protective properties of brain cells , improving memory and also facilitates neurological communication.
Also the content of minerals such as magnesium, calcium, zinc and mainly potassium, guarantee proper functioning of the brain.
Note: The banana contains tryptophan , an amino acid that helps to produce melatonin and serotonin , important hormones for concentration and memory processes.
7. Oats
The properties of oats make it a wonderful cereal that contains significant amounts of vitamin B1 (thiamine), which exerts a positive action on memory, in addition to its carbohydrates giving energy to brain functions.
In a bibliographical review, titled “Some considerations about thiamine or vitamin B1” , they indicate the protective mechanism of this vitamin on neural membranes. (6)
To highlight: Oats also contain vitamin E , as an antioxidant, and minerals such as potassium, sodium, calcium, and magnesium, important for the transmission of nerve impulses that maintain brain health.
8. Seeds
Seeds such as sunflower , pumpkin, chia and sesame are rich in omega 3, vitamin B1, calcium, potassium, as well as antioxidants, ensuring proper brain function as well as good neural communication.
9. Chicken
Lean chicken meat is high in vitamin B12, an important nutrient for maintaining brain health as we age. It also contains vitamin B3, which prevents loss of memory and concentration.
Note: Vitamins B6, B9, and B12 work together to help prevent mental decline , dementia, and Alzheimer’s disease in the elderly.
An article on “Food and neurons” describes the participation of some B complex vitamins in cognitive processes . (7)
10. Turkey
Like chicken meat, turkey meat is rich in B vitamins , particularly B6 and B12, which protect against memory loss from age-related neurodegenerative diseases. It also contains minerals such as potassium and zinc, helping to reduce the risk of memory impairment.
11. Eggs
The contents of the egg, particularly the yolk, contain choline, which serves to form acetylcholine in the brain . Thanks to its presence, it helps storage processes in memory . It also contains vitamins of the B complex and vitamin E and minerals necessary for the proper functioning of the brain and the cognitive function of memory.
Note: In a scientific article on “The brain and nervous system need it to regulate memory” , the participation of this nutrient on cognitive functions is highlighted. (8)
12. Coffee
It has been found that thanks to an interesting effect of caffeine, coffee improves the short-term memory capacity of human beings, especially the decrease in forgetfulness.
A study on “Effects of caffeinated coffee on immediate memory and visuomotor planning” indicates that the consumption of caffeinated coffee increased immediate memory in students. (9)
Note: It is very necessary to abandon bad eating habits, because it could cause memory loss, especially in the elderly.
Key Findings
- The brain needs specific nutrients for the functioning of cognitive processes.
- Nature provides enough of these nutrients
- The balanced diet is important for the consumption of vitamins, minerals and essential fatty acids for the brain.
- Vitamin E and those of the B complex play an important role in memory.
- DHA and EPA are vital fatty acids for brain function.
- The consumption of antioxidants prevents premature aging of brain cells and prevents memory loss.
- Age and poor eating habits can cause memory impairment.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.