Food for the brain: these foods make us smarter

Food for the brain: these foods make us smarter

A varied and complete diet in certain nutrients, such as omega-3 (salmon, sardines or tuna), contributes to the intellectual performance of a person is greater. The studies say, like the one carried out by Alexandra Richardson, of the University of Oxford. "Omega-3 fatty acids are very important for brain functions, as are other essential nutrients that must be monitored, such as iron, iodine and vitamin B12, which interact in cognitive development and of which, part of the population, may present deficiencies. It has been seen, for example, that when people have iron deficiency anemia or very low levels of iodine or vitamin B12, their neuronal, concentration or assimilation functions are affected, "says nutritionist Alma Palau, president of the General Council of Dieticians-Nutritionists of Spain. Neuroscientist Fernando Gomez-Pinilla, a professor at the University of California, continues: "What is special about omega-3, particularly a component called DHA, is that it is part of the brain's original structure. It turns out that the membranes, which are like the outer layers of nerve cells, are also made of that substance. Not in its entirety, but in part of its structure they do have DHA, which is very important for many cognitive functions. "

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At this point, if you have eliminated fish from your diet for ethical or spiritual reasons, do not be alarmed, because the sport also works. "In the latest research, we have found that, for example, physical exercise helps the brain to strengthen itself from omega-3 and even to train it even though it does not come from the diet," explained Professor Gomez-Pinilla. of physical activity can fill this gap, "he adds.

Broccoli and red fruits

As all the experts indicate, when it comes to taking care of the diet for a great mental health, you should use several foods, not just one because it is powerful. As advised by the doctor and professor at the University of California, you have to think about a balanced diet. "A phrase used in biology and neurology reads: 'Too much of a good thing is bad.' There are many positive foods, but if one exaggerates they become negative, so the best recommendation is the balance. Complementary, "he says, so in addition to fish, what foods can help us read Joyce or Proust lightly?

Broccoli, despite its dark side, is the star of vitamin K, along with Brussels sprouts and green leafy vegetables, and has given very positive results not only in its already known and indispensable function in the coagulation of the blood, but also in treatments for Alzheimer's. An investigation by the University of Montreal in Canada showed that older people who had more presence of vitamin K1 elaborated better speeches, progressed in their verbal expression and had greater retention of information.

Almonds and walnuts, on the other hand, get the award for hypercomplete foods. Both contain precursors of omega-3, vitamin E and magnesium, which allow you to maintain the level of concentration for a while without a quick slump, as could happen after a snack with sugar. In addition, they provide a large amount of proteins, which, among other things, stimulate the so-called orexin neurons, which are responsible for keeping us awake and attentive.

There are many positive foods, but if one exaggerates, they become negative. The best recommendation is the balance: several good and complementary products "(Fernando Gómez-Pinilla, neuroscientist)

And some red fruits, such as blueberries and strawberries, are great allies to increase attention and fix memory. The researches of the doctor and investigator Elizabeth Devore, professor of the Harvard Medical School in Boston, affirmed that the constant ingestion of these fruits helps to stop the memory loss. And the research of Dr. Jeremy Spencer, from Reading University in England, found that cranberries favored concentration for several hours, so if you study or oppose, get off these products.

Chocolate for mental agility? With nuances
We start from that "the brain is quite plastic and flexible", as the neuroscientist points out, but even so, it is not eternal, and over the years suffers an inevitable deterioration. "It has a tremendously high level of energy consumption, and almost all of these energy production processes produce a lot of oxidative stress," explains the specialist. This is where another important element in the diet appears that must be taken into account: the flavonoids,