Memory loss is a condition that can happen to anyone at any age . This makes it necessary for young people to take actions that help keep our brain healthy. Consuming foods that enhance memory and cognitive function is part of those actions.
But what causes memory loss? It can be caused by several causes, among them the absence of vitamins, especially those of the B complex, as well as amino acids. Food is a fundamental factor in the loss of memory and impairment of cognitive function . It is necessary to consume foods rich in antioxidants,
Functioning of the brain and how feeding influences
Our brain has around 1 billion Its structure is changing and constantly establishes new connections. This structure is nothing more than a set of interconnected neurons that function thanks to chemical substances.
An inadequate diet makes us vulnerable to suffering from mental disorders, as well as degenerative diseases in the nervous system. A balanced diet promotes not only brain activity and memory, but also concentration , as well as helping to reduce depression, anxiety and aggression.
Foods that enhance memory
The glucose in the food serves as fuel for the brain, while the proteins favor its formation and also function as neurotransmitters. On the other hand, fatty acids (lipids) contribute to the formation of the membranes that protect neurons .
It is essential to eat a variety of foods, eat between 4 and 5 times a day, without skipping meals , as well as increase fluid intake. A balanced diet that enhances memory and cognitive activity should not fail to contemplate the following foods:
Foods with omega 3
Omega 3 is made up of polyunsaturated fatty acids that the body needs and that it does not have the capacity to produce by itself. Consuming them on a recurring basis boosts brain health. Polyunsaturated fatty acids function as a protective layer of the membranes of brain cells .
Some foods that enhance memory by containing omega 3 are:
- The trout
- The sardine.
- The tuna.
- The seafood
- The dried fruits
- The soy.
- Vegetable oils
Foods with antioxidants
están presentes en los alimentos de origen vegetal. These are responsible for reducing the damage that oxidants produce in the cells and help improve mental concentration . Although our body is capable of generating its own antioxidants, it is good to include them in our diet. Some foods that contain antioxidants are:
- The berries
- The nuts
- Green tea
- The carrots.
Foods with vitamin E
Vitamin E is part of the group of liposoluble vitamins, which help to reduce the oxidative stress . Some foods that boost memory and that contain vitamin E are:
- The peanut
- The asparagus.
- The Kiwi.
- The pumpkin.
Food with polyphenols
Polyphenols are defined as bio-synthesized compounds with an antioxidant effect . They are found in foods of plant origin. lgunos alimentos ricos en polifenoles son: S ome polyphenol rich foods are:
- The raspberries
- The cherries.
- Green tea
Foods with vitamin B
Vitamin B, better known as folic acid, helps reduce homocysteine levels that can cause vascular risk . Also, it contributes to cell reproduction, which gives opportunity for the formation of new neurons. a ausencia de esta vitamina causa ansiedad, trastornos nerviosos y pérdida de memoria. The absence of this vitamin causes anxiety, nervous disorders and memory loss.
Some of the foods that enhance memory and that have vitamin B are:
- The almonds.
- The chard.
- The spinach.
- The cabbage.
- The hazelnut
- The avocado
Ingredients and products that accentuate memory loss
If you want to prevent your memory from deteriorating and other conditions, discard the following foods from your daily diet:
- Sugar, flour and white rice . They can also alter the nervous system causing hyperactivity.
- Saturated fats In addition to affecting memory, they slow down the digestion process.
- Industrialized products Slowly alter the ability to understand and plan, in addition to memory.
Tips to stimulate cognitive activity
- Eat a balanced diet that is rich in nutrients.
- Make meals at regular times.
- Stay in touch with nature, as this helps achieve an adequate level of oxygenation.
- Do a physical activity for 30 minutes, 3 times a week.
- Take care of blood pressure and cholesterol.
- Get away from
- Avoid gaining weight, as it causes cognitive impairment and dementia.
- Carry out recreational activities and social outings that help you clear your mind.
- Sleep, at least, 8 hours a day. This helps maintain the balance of the nervous system.
- Drink 2 liters of water a day.
Take care of your life, take care of your brain today, feeding yourself in the most balanced way possible and carrying out practices according to a .