The 8 Best Foods to Improve Memory and Mental Agility

Natural nutrients are the best energy and memory enhancers. Just include them in your diet daily and you will soon notice their positive effects. Improving memory and mental abilities is very important because these two aspects play a fundamental role in everyone's life, especially for college students. It makes it much easier to perform everyday tasks, write essays, and do homework. If you don't consume these products, you are more prone to “write my essay for me” queries.

Many people think that improving memory and mental abilities are beyond our control. But the truth is that it is a skill that can be trained and improved with healthy habits, regardless of age.

Like other areas of the body, they require proper nutrition to function in perfect condition and persist over the years. Although aging tends to worsen their condition, substances in certain ingredients can help strengthen and improve them to keep them from developing problems early in life.

Foods that Improve Your Memory and Mental Abilities

Here are the 8 best foods for improving memory and mental alertness and concentration. What are you waiting to include in your diet?

1. Whole grains

The whole body, including the brain, needs the energy to perform any task.

One way to accomplish this is to choose foods with a low glycemic index, which release sugar into the bloodstream more slowly. Whole grains meet these requirements and are also a source of other essential brain health nutrients.

Their consumption is also associated with a lower risk of cardiovascular disease and some types of diabetes.

Some of the most important grains include.

  • Quinoa

  • Bran

  • Whole-grain pasta

  • Whole grain bread

  • Brown rice

2. Essential Fatty Acids

Essential fatty acids are not naturally excreted by the body, so they must be taken in with food. This type of nutrient protects the brain and helps keep it in good condition. It is also a type of healthy fat that reduces inflammation and improves heart health.

The most important one is Omega-3, which is found in foods such as:

  • Salmon

  • Trout

  • Mackerel

  • Sardines

  • Herring

  • Chia seeds

  • Flaxseeds

  • Soybeans and derivatives

  • Pumpkin seeds

  • Nuts and dried fruits

All of these foods in sufficient quantities contribute to cognitive health.

3. Blueberries

Blueberries top the list of the best antioxidant foods to include in your diet daily or regularly. Students really need to include this product into their healthy diet.

The blueberry variety is highly recommended for brain and memory care because the nutrients it contains prevent free radical damage to cells, a major cause of cognitive decline. This is according to a study conducted by the Academic Health Center of the University of Cincinnati (USA).

4. Avocados

Avocados are a very complete food, rich in fiber, essential fatty acids, and potassium. It is also rich in antioxidants that slow oxidative damage. Moderate daily consumption of this product helps to energize the brain with healthy energy, preventing brain damage and improving mental performance.

It also improves cardiovascular health and increases HDL cholesterol levels thanks to its monounsaturated fats, according to this study by the University of Zulia (Venezuela).

5. Olive oil

Olive oil is one of the best fats for cooking healthy meals without the risk of raising arterial cholesterol. It contains essential fatty acids that help lower blood lipid levels while protecting the body's major organs.

Also, it contains antioxidants, vitamins, minerals, and carbohydrates that optimize mental performance and reduce the risk of cognitive impairment. So claims a study conducted by Temple University (USA).

6. Tomatoes

This vegetable contains a powerful antioxidant known as lycopene, which gives them its distinctive red color, according to this information from the U.S. National Library of Medicine.

It also protects cells from free radical damage, which has been linked to serious disorders such as dementia, especially Alzheimer's disease.

7. Broccoli

Not everyone's favorite vegetable, but one of the healthiest and most beneficial for the whole body.

It contains essential minerals and antioxidant compounds that prevent cell damage, and according to this study by the Sapienza University of Rome, its vitamin K content keeps brain function active and performs its tasks properly.

8. Celery

Contains luteolin, a flavonoid compound that, because of its antioxidant action, reduces the damage caused by premature brain aging, according to a study conducted at the Yantayshan Hospital in China, helping to improve memory and prevent its deterioration.

Consuming all of these foods has a positive effect on improving memory and mental alertness. It is recommended to include them in your diet more often to take advantage of all their properties.

Finally, you should also increase your intake of water, because dehydration is one of the factors that most affect mental fatigue.

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