Table of contents:
- Feeding our brain
- Memory foods
- Food for concentration
- Foods to avoid to improve memory and concentration
There are numerous studies that support the direct relationship between brain chemistry and diet. However, the current diet has greatly reduced the consumption of foods that enhance brain activity. This is due to the increased consumption of processed foods. These foods contain high amounts of saturated fats, which cause a worsening of brain activity. The food we eat is very important for the prevention and maintenance of our physical, but also mental, health, influencing cognitive processes such as memory and concentration. In this Psychology-Online article, we will link the relevance of our diet to brain activity, exposing foods for concentration and memory.
You may also be interested in: Foods to combat anxiety Index- Feeding our brain
- Memory foods
- Food for concentration
- Foods to avoid to improve memory and concentration
Feeding our brain
The nutrients we ingest play a fundamental role in the development of cognitive functions. The different cells that make up the brain need food to be able to exercise their functions, so that malnutrition directly affects the development of the brain, producing as a result certain alterations in cognitive functions. Furthermore, in various studies it has been observed that ingested nutrients have a high influence on the prevention of neurodegenerative diseases. All the nutrients we ingest are important for proper functioning, however, there are some that help us promote the stimulation of certain cognitive functions such as memory and concentration, thanks to long-term changes in brain structure and chemistry associated with certain foods.
On the other hand, it should be noted that our current diet has varied by lowering the intake of Omega 3 and 6 fatty acids, which are essential for the development of brain activity and has increased the consumption of processed foods that contain a high amount of fats saturated, which contribute to a weakening of brain function. Therefore, let's look at the foods that promote the stimulation of cognitive functions, specifically, the foods for concentration and memory, and those that would be better to avoid.
Memory foods
The main foods to improve memory are the following:
- Nuts: Nuts, such as almonds, hazelnuts, raisins and, above all, walnuts contain a great source of Omega-3, which has special relevance in the adequate blood supply that reaches our brain, in addition to being rich in antioxidants, which delay neuronal aging, promoting cognitive functions, including memory. For this reason, nuts are one of the foods to improve memory. However, a moderate daily consumption of this food is recommended due to its high caloric content.
- Blue fish: this group of fish such as salmon, sardines or tuna have a high level of involvement in stimulating memory. It has a high content of Omega-3 which has an important role in the prevention of cognitive deterioration. For this reason, oily fish is one of the foods to improve memory. For an adequate diet, its consumption should be higher than that of meat and it should be ingested at least twice a week.
- Green vegetables: it is known that green vegetables contain nutrients such as Vitamin A, C, fiber, folic acid and antioxidants, which contribute to slowing down cognitive decline and help the proper functioning of memory. Therefore, green vegetables are considered a good food for memory. The intake of vegetables should be daily, with one or two servings a day for a healthy diet.
- Fruit: any type of fruit is recommended in a good diet, however, red fruits and apples have shown to be highly relevant in the development and functioning of cognitive functions. This type of fruit contains antioxidants, which help to slow down cell oxidation, thereby improving different cognitive functions. For this reason, red fruits and apples are one of the foods to improve memory. Its consumption should be 2 or 3 pieces daily minimum.
In addition to food, it is also important to stimulate memory through, for example, games to improve memory.
Food for concentration
The main foods for concentration are listed below:
- Chocolate: if you have to take an exam and you need your concentration to be at its maximum, eat some chocolate. Chocolate, with a high cocoa content and low in sugar, helps stimulate the nervous system, because it contains antioxidants and is stimulating, thereby helping to promote concentration. Therefore, it is a good food for concentration.
- Avocado: this food contains monounsaturated fats, beneficial in neuronal communication, having a high implication in increasing concentration and memory. In addition to this, it also helps clean the arteries producing better circulation to the brain. Avocado is one of the best foods for concentration.
- Yogurt: yogurt is highly recommended for those who have difficulties paying attention or concentrating, due to the amino acid it contains, called “tyrosone”. This amino acid is responsible for the production of neurotransmitters, especially dopamine and norepinephrine. These neurotransmitters are involved in memory, concentration, and alertness.
- Banana: the high content of vitamin B6 that this fruit contains has a high implication in the production of neurotransmitters (dopamine, serotonin, norepinephrine) related to concentration. That makes it a great food for concentration.
Food is a part of the job that must be complemented with adequate cognitive stimulation. For this, different exercises can be performed to improve concentration.
Foods to avoid to improve memory and concentration
On the contrary, there are many foods that we introduce daily into our diet that considerably damage our brain, preventing the production of neurotransmitters associated with the development of cognitive functions and stopping the prevention of neurodegenerative diseases. Just as some foods improve concentration and memory, other foods are best avoided. Against this, the consumption of foods that contain:
- Saturated fats
- Trans fat
- High sugar or salt content
- Fried foods and junk food
- Sweets and cakes
- Fatty cheeses
- Red meat
- Butter
This article is merely informative, in Psychology-Online we do not have the power to make a diagnosis or recommend a treatment. We invite you to go to a psychologist to treat your particular case.
If you want to read more articles similar to Foods for concentration and memory, we recommend that you enter our Nutrition category.
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- Gil, V & Betancur, J. (2018). Food and brain chemistry: a relational analysis . XXI National Research Meeting
- Ibáñez, E. (2009). Nutrients and cognitive function . Nutr Hosp Supplements, 2, 3-12.
- Molero, M., Pérez-Fuentes, M., Gázquez, J., Simón, M., Barragán, A., Martos, A & Sisto, M. (2016). Intervention in Clinical and Health Contexts . Volume II. Almería: ASUNIVEP.