Eating a balanced diet is beneficial for both health and cognitive functions. In a recent article published in the media The Starnutritionist Lizzie Bertrand, affiliated with the prestigious Mayo Clinic Health System, declares: “While we still have much to learn about what constitutes a healthy diet for our memory, research indicates that what is beneficial for the heart is also good for the brain.” Therefore, to preserve good memory, the specialist recommends adopting a diet including “good” fats and a variety of plant-based foods rich in phytonutrients, known for their protective properties against various diseases and their ability to promote general health. The nutritionist shares a list with 11 foods that she advises to include in our daily diet to improve memory preservation.
Berries: berries, like blueberries, are rich in antioxidants that protect the brain against oxidative damage and prevent premature aging as well as memory disorders.
Grapes : they contain resveratrol, a compound known for its role in improving memory. Concord grapes are also rich in polyphenolsbeneficial for brain function.
Watermelon : this fruit is not only a source ofantioxidants, but it is also rich in lycopene, a powerful antioxidant. In addition, its high water content is beneficial for Mental Healthbecause even mild dehydration can reduce mental energy and impair memory.
Lawyers: avocados, rich in monounsaturated fats, improve memory by contributing to the regulation of blood levels. cholesterol blood.
Beets: beets contain natural nitrates which dilate the blood vesselspromoting oxygenation of the brain.
Dark leafy vegetables: These vegetables, such as spinach and kale, are rich in antioxidants and folate, which reduce age-related memory loss.
Whole grains and legumes : foods such as cracked wheatwhole wheat couscous, chickpeas, oats, sweet potatoes and black beans are rich in complex carbohydrates, which provide a regular supply of glucose, essential to the brain. Additionally, they are rich in folate, an essential vitamin for memory.
Oily fish: Fish like salmon, trout and mackerel are rich in omega-3 fatty acids, which improve memory when consumed regularly.
Olive oil : this oil provides monounsaturated fats which reduce cholesterolthus contributing to the preservation of memory.
Nuts : are a source of omega-3 fatty acids, which reduce triglyceridesimprove vascular health, help moderate blood pressure and reduce blood clotting.
Herbs and seeds: rosemary, mint, cocoa seedssesame seeds and saffron all have beneficial properties for memory.
The nutritionist ends up emphasizing that in addition to these food choicesmaintain a healthy lifestyle controlling your cholesterol levels, blood sugar and blood pressure, not smoking, exercising regularly and maintaining a healthy weight are also essential for preserving memory function.
Sources:
Want to improve brain health? Get enough of these powerful plant foods
Benefits of the MIND diet on brain health.alzheimer-recherche.org
