Enhance Brain Health

When studying for a university exam, despite weeks of study and concentration, one arrives at the fateful date with the certainty of not remembering anything more. It also happens very often at work or in the family: managing children, grocery shopping, a thousand things to do.
There are commitments that require priority and others that need constant attention. Memory is one of the most fascinating aspects of brain functioning, and it is a vital function that unfortunately tends to weaken over time.

However, scientific research agrees that senile diseases can be prevented with a healthier lifestyle, a lifestyle in which the right diet plays a decisive role.


Feed the mind: the effects of nutrients on brain function

Although food is habitually identified only as a source of supportive energy for the physical, more and more evidence is emerging of its ability to provide elements essential to the protection of mental function. For example, a diet rich in omega-3 fatty acids-present in walnuts, flaxseeds and oily fish-has a role in cognitive processes, maintenance of synaptic function and plasticity of neurons. Diets high in saturated fats-present, for example, in meat and cheese-, on the other hand, reduce the molecular substrates that support cognitive processing, increasing the risk of neurological dysfunction. In fact, what we eat can influence brain processes by different mechanisms: by regulating neurotransmitters, modulating synaptic transmissions, and changing the fluidity of cell membranes and nerve signal transmission pathways.

Calorie restriction

Eating in a controlled manner or even reducing the caloric content of the diet may be a potential means by which to positively affect cognitive function. Excess calories can reduce synaptic plasticity and increase the vulnerability of cells by causing free radical formation. Modest calorie restriction may be able to protect the brain by reducing oxidative damage.

Antioxidant foods

The brain is highly susceptible to oxidative damage because of its high metabolic activity and the presence of abundant oxidizable material, such as the polyunsaturated fatty acids that form the membranes of neural cells. Several antioxidant foods have positive effects on neural function. For example, various types of berries have been shown to have strong antioxidant capacity due to the presence of tannins, anthocyanins and phenolics that are able to increase hippocampal plasticity, promote learning and memory performance. Alpha lipoic acid, found in vegetables such as spinach and broccoli is also an important coenzyme for maintaining energy homeostasis in the mitochondria that can improve cognitive function.

Alpha lipoic acid has been shown to improve memory deficits and reduce cognitive decline in patients with Alzheimer’s disease. Vitamin E, or α-tocopherol, is implicated in cognitive performance; its decrease in serum levels is associated with memory impairment in elderly individuals. Vitamin E is abundant in extra virgin olive oil, nuts, green leafy vegetables, and whole grains and has been shown to protect synaptic membranes from oxidative stress. Curcumin-rich turmeric and curry have also been shown to reduce memory deficits caused by Alzheimer’s disease and brain trauma. Curcumin is a powerful antioxidant that can protect the brain from free radicals and lipid peroxidation.

Foods that help you remember


But are there foods that enable us to increase our ability to remember in the short term more than others? Foods or drinks that improve the level of attention and concentration?

And what should we introduce in our diet to preserve this fundamental primary function of our brain? Here is a list of foods that are good for memory.


It is a fruit that contains monounsaturated fats that improve our cognitive efficiency. In addition to good fats, it contains folic acid and vitamin K important for concentration.

Broccoli contains choline, an essential nutrient assimilated in importance to B vitamins, and vitamin K. Eating broccoli often helps prevent senile neurodegenerative diseases, such as Alzheimer’s disease.


This vegetable is considered a true wellness superstar. It belongs to the cruciferous (or brassicaceae) family, and should never be missing from our diet along with radishes, cauliflower, watercress, and turnip greens.


Rich in fiber, antioxidants, vitamin C and vitamin K the blueberry is a fruit that can be consumed regularly because it improves concentration and short-term memory. It also has positive effects on the cardiovascular system. Especially recommended at breakfast to start the day off right.


Walnut is a seed though generically called “dried fruit,” whose shape is very reminiscent of the human brain. It is rich in fatty acids, vitamins and minerals. In particular, the presence of vitamin E is sufficient to decrease the incidence of neurodegenerative diseases in the long run.

Since it is a caloric food, it should be consumed in moderation.


This vegetable belonging to the solanaceae family has had enormous use in our country, so much so that it is consumed far and wide, raw and cooked, both as a side dish and as a condiment.

And there’s a reason for that: its anti-inflammatory ability, which counteracts the action of free radicals, helps overall well-being. It is rich in lycopene, which improves memory in the short and medium term.


This vegetable belonging to the apiaceae family, a close relative of carrots, parsley and fennel, is used in cooking for its fresh, light flavor.
Low in calories but rich in potassium, vitamin A, it has high diuretic power, counteracts bad cholesterol and fights inflammation. The presence of polysaccharides improves memory in adults and children.

Broad leaf vegetables

Vegetables such as lettuce, watercress, radicchio, endive, chard, spinach and arugula are good for our bodies. They satiate and are not high in calories, being rich in water. Therefore, they are ideal for complete meals in the warm season, but also as side dishes during the fall and winter months, to lighten particularly caloric main courses and pasta dishes.

They promote digestion and at the cognitive level delay aging and the onset of senile diseases such as dementia. Rich in vitamin K and vitamin A they counteract inflammation often at the root of complications that undermine our overall well-being.