There are numerous studies that support the direct relationship between brain chemistry and diet. However, the current diet has greatly reduced the consumption of brain-enhancing foods. This is due to the increased consumption of processed foods. These foods contain high amounts of saturated fats, which cause a worsening of brain activity. The food we eat is very important for the prevention and maintenance of our physical, but also mental health, influencing cognitive processes such as memory and concentration. In this Psychology-Online article, we will link the relevance of our diet to brain activity, exposing food for concentration and memory.
The nutrients we ingest play a fundamental role in the development of cognitive functions. The different cells that make up the brain need food to be able to carry out their functions, so that the Malnutrition directly affects the development of the brain, producing as a result certain alterations in the functions cognitive. In addition, in various studies it has been observed that ingested nutrients have a high influence on the prevention of neurodegenerative diseases. All the nutrients we ingest are important for proper functioning, however, there are some that we
On the other hand, it should be noted that our current diet has varied by lowering the intake of Omega 3 and 6 fatty acids, which are essential for development of brain activity and the consumption of processed foods that contain a high amount of saturated fats, which contribute to a weakening of brain function, has increased. Therefore, let's look at the foods that promote the stimulation of cognitive functions, specifically, foods for concentration and memory, and those that would be better to avoid.
The main foods to improve memory are the following:
- Nuts: Nuts, such as almonds, hazelnuts, raisins and, above all, walnuts contain a great source of Omega-3, which is especially relevant in the adequate blood supply that reaches our brain, in addition to being rich in antioxidants, which delay neuronal aging, promoting cognitive functions, including memory. Therefore, nuts are one of the foods to improve memory. However, a moderate daily consumption of this food is recommended due to its high caloric content.
- Blue Fish: this group of fish such as salmon, sardines or tuna have a high level of involvement in memory stimulation. It has a high content of Omega-3 which has an important role in the prevention of cognitive decline. For this reason, oily fish is one of the foods to improve memory. For an adequate diet, its consumption should be higher than that of meat and it should be ingested at least twice a week.
- Green vegetables: it is known that green vegetables contain nutrients such as Vitamin A, C, fiber, folic acid and antioxidants, which contribute to the slowing down cognitive decline and help the proper functioning of memory. Therefore, green vegetables are considered a good food for memory. The intake of vegetables should be daily, with one or two servings a day for a healthy diet.
- Fruit: any type of fruit is recommended in a good diet, however, red berries and apples have been shown to be highly relevant in the development and functioning of cognitive functions. This type of fruit contains antioxidants, which help to slow down cellular oxidation, thereby improving the different cognitive functions. Therefore, red fruits and apples are one of the foods to improve memory. Its consumption should be 2 or 3 pieces daily minimum.
In addition to food, it is also important to stimulate memory by, for example, games to improve memory.
The main foods for concentration are listed below:
- ChocolateIf you have to take an exam and you need your concentration to be at its best, eat some chocolate. Chocolate, high in cocoa and low in sugar, helps stimulate the nervous system, because they contain antioxidants and is stimulating, thereby helping to promote concentration. Therefore, it is a good food for concentration.
- Avocado: this food contains monounsaturated fats, beneficial in neural communication, having a high implication in increasing concentration and memory. In addition to this, it also helps clean the arteries producing better circulation to the brain. Avocado is one of the best foods for concentration.
- Yoghurt: yogurt is highly recommended for those who have difficulty paying attention or concentrating, due to the amino acid it contains, called “tyrosone”. This amino acid is responsible for the neurotransmitter production, especially, of dopamine and norepinephrine. These neurotransmitters are involved in memory, concentration, and alertness.
- Banana: the high content of vitamin B6 that this fruit contains, has a high implication in the neurotransmitter production (dopamine, serotonin, norepinephrine) related to concentration. That makes it a great food for concentration.
Food is a part of the job that must be complemented with adequate cognitive stimulation. For this, different exercises to improve concentration.
On the contrary, there are many foods that we introduce daily into our diet that considerably damage our brain, preventing the production of neurotransmitters associated with the development of cognitive functions and slowing the prevention of diseases neurodegenerative. Just as some foods improve concentration and memory, other foods are best avoided. Faced with this, you must limit the consumption of foods containing:
- Saturated fats
- Trans fat
- High sugar or salt content
- Fried foods and junk food
- Sweets and cakes
- Fatty cheeses
- Red meat
- Butter
This article is merely informative, in Psychology-Online we do not have the power to make a diagnosis or recommend a treatment. We invite you to go to a psychologist to treat your particular case.
