Whether it is to boost your concentration at work or when your exams are approaching, it is essential to pay attention to your food hygiene. That’s why we offer you the 7 foods that can boost your memory and keep your brain in top shape.
In video, these simple foods that you can eat while working:
Green leafy vegetables
Indeed, spinach, broccoli, arugula and other varieties of salads are, apart from making us grow as our parents often liked to remind us during our childhood, very good for the memory. Thanks to their content of vitamin K and lutein, green leafy vegetables help prevent cognitive decline and improve memory, as shown in a study by the University of Illinois in the United States.
If you are lacking inspiration for your dishes, here is an account that will delight you:
The properties of the egg are multiple, if the yolk of the egg also contains lutein, it is also a food rich in choline. This enzyme produces acetylcholine which is an essential neurotransmitter for memorization. In pregnant women, it is also advisable to eat it 1 to 2 times a day because it plays on the cerebral development of the fetus. Be careful, however, to cook them well.
Berries, strawberries, blueberries, are so many seasonal delicacies that we can give ourselves to optimize our cerebral performance. The ideal would be to consume it 2 to 3 times a week because their property benefits the rejuvenation of cognitive functions and boosts memory. We can also add that grapes are particularly recommended. Indeed, its virtues allow an improvement of blood circulation and reduce the stress caused by the oxygenation of our cells in the brain.
A little desire to innovate your pastries?
Fish as a rule is Omega-3 and Omega-6 content. However, fatty fish such as sardines, anchovies or salmon contain a lot of it, and they are also rich in selenium, a mineral necessary for the brain. This contributes to better cognitive performance and better working memory. . We recommend eating fish once a week.
Its high content of Omega-3 and other vegetable fats is a concentrate of benefits for the brain! According to a study conducted in Barcelona, regularly consuming nuts and olive oil would increase brain performance and delay cognitive decline. We recommend eating 30g per day (walnuts or almonds).
What if we decided to eat them differently?
Coffee, yes, but in moderation! Because if it has interesting benefits for the brain, it can also impact your sleep, which will indirectly have a negative effect on your memory. However, its regular consumption (1 to 2 cups per day) reduces the risk of cognitive decline, dementia and Alzheimer’s disease and improves concentration. To drink therefore, we still remind, in moderation.
Glucose is essential for the proper functioning of the brain. However, do not abuse foods rich in fast sugar intake. Indeed, abusing it risks saturating the body and therefore obtaining the desired opposite effect. For this to be optimal, it is necessary to favor foods with a low glycemic index such as starchy foods (pasta, bread preferably with whole grains). In order not to miss it during the day and therefore be able to take advantage of its benefits on our brain and our memory, try to put it in each of your meals, favoring breakfast.
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For a healthy lifestyle and a diet favorable to your memory and your brain, favor these foods as well as regular physical activity and quality sleep.
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