Each one of us, young or old, has already returned to our daily habits and activities. Everyday life, either at work or school, is really demanding and our mind is constantly trying to respond immediately to a wealth of information. To perform in the best possible way, it is enough to trust nature and discover those nutrients that will ensure a healthy and productive mind. In other words, which foods boost our mind and memory?
To strengthen your mental health, be sure to include in your diet:
Foods rich in vitamin C: Vitamin C plays a significant role in combating mental deterioration. It is a powerful antioxidant, that helps to neutralize free radicals that destroy brain cells. Peppers, kiwi and strawberries are excellent sources of vitamin C. Of course, oranges also contain a great amount of vitamin C. Indicatively, 1 medium orange covers the average daily needs of a healthy adult.
Foods rich in B complex vitamins: They are essential for the memory and the functions of the brain, while it has been found that the lack of vitamin B12 and folic acid can be associated with memory impairment and depression. There are several categories of foods from which you can get B vitamins. For example, fish, meat or poultry, legumes, cereals, eggs, as well as nuts are the best choices.
N-3 (omega 3) fatty acids: Provably, fatty acids protect neurons from the accumulation of cholesterol and saturated fats, while enhancing the supply of oxygen to the brain. Salmon, tuna and sardines are rich in fatty acids. Nuts are a good and easy source of fatty acids as well.
But we are not finished yet! Our list could not miss coffee, green tea and our favorite dark chocolate.
Caffeine “awakens” the functional units of the brain that control attention and memory. In other words, caffeine improves the ability to understand and process the information received. One to two cups of coffee daily may be beneficial for our memory.
Green tea is rich in antioxidants, which protect our body against free radicals and facilitate the learning process. It mobilizes our brain, while improving both memory and mood.
Finally, dark chocolate is also rich in antioxidants and stimulants. Its main ingredient, cocoa, contains more antioxidants than other foods, such as tea or red wine. In fact, flavonoids, cocoa’s main antioxidants, improve the blood flow to the brain.
To sum up, a balanced diet, based on Mediterranean standards, proves to be beneficial for both physical and mental health.