The 8 Best Foods To Improve Memory And Mental Alertness

Natural nutrients are the best energizers and memory enhancers. Just include them daily in our diet to notice their positive effects in no time.

Improving memory and mental alertness plays a fundamental role in everyone’s life. Thanks to them, it is much easier for us to carry out everyday tasks.

Many people think that keeping them in perfect condition is beyond our control. But the truth is that it is a skill that can be trained and improved through the practice of healthy habits, regardless of our age, as stated by the University of Granada (Spain) in this study.

As with other areas of the body, they also require a good diet to function in perfect condition and maintain themselves over the years.

Although aging usually deteriorates them, the substances contained in some ingredients can help to strengthen memory and mental alertness and improve them so as not to develop early problems.

Foods to improve memory and mental alertness

Next we’ll share the 8 best foods to improve memory and mental alertness, as well as concentration. Meet them below and include them in your diet!

1. Whole grains

Whole grains to improve memory and mental alertness

The entire body, including the brain, needs energy to perform each of its tasks.

One way to get this energy is to choose foods with a low glycemic index, which release blood sugar more slowly. Whole grains fulfill this characteristic and are also a source of other essential nutrients that support brain health.

Furthermore, according to this study carried out by the University of Carabobo (Venezuela), its intake is also related to a lower risk of suffering from cardiovascular disease and certain types of diabetes.

Among the most important, it is worth mentioning:

Quinoa
Wheat bran
wholemeal noodles
Whole grain bread
Brown rice

2. Essential fatty acids

Essential fatty acids are not naturally secreted in our body, so it is important that they are included in the diet.

This type of nutrient protects the brain and helps to keep it in good condition, as stated in this study carried out by the University of Chile. In addition, it is a type of healthy fat, which decreases inflammation and improves heart health, this research by Puleva Biotech suggests .

The most important fatty acids are omega 3, which are found in foods such as:

Salmon
Trout
horsetail
Sardine
Herring
Chia seeds
Flax seeds
Soybean and its derivatives
pumpkin seeds
Oilseeds

All these foods, in adequate amounts, act to benefit cognitive health, as stated in this study carried out by the University of São Paulo (Brazil).

3. Blueberries

Blueberry juice to improve memory and mental alertness

Blueberries rank among the top antioxidant foods that can be included daily or on a regular basis in our diets.

The blue variety is highly recommended for brain and memory care, as its nutrients inhibit cell damage caused by free radicals, the main cause of cognitive deterioration. So says this study conducted by the University of Cincinnati Academic Health Center (United States).

4. Avocado

Avocado is a very complete food, rich in fiber, essential fatty acids and potassium. Plus, it’s rich in antioxidants that curb oxidative damage.

Eating it in moderation every day helps energize the brain in a healthy way, preventing deterioration and improving alertness and mental performance.

Furthermore, thanks to its monounsaturated fats, eating it improves cardiovascular health and increases HDL cholesterol, according to this study carried out by the University of Zulia (Venezuela).

5. Olive oil

It is one of the best fats for healthy cooking without the risk of increasing cholesterol levels in the arteries.

It is composed of essential fatty acids that help reduce blood lipids while protecting the main organs of the body.

It contains antioxidants, vitamins, minerals and carbohydrates, which improve mental work and reduce the risk of suffering some type of cognitive deterioration. So says this study by Temple University (United States).

6. Tomatoes

This food contains a powerful antioxidant known as lycopene which is responsible for giving it its characteristic color, as stated in this information obtained from the National Library of Medicine of the United States.

It also helps protect cells against the free radical damage that is associated with serious disorders such as dementia, particularly Alzheimer’s.

7. Broccoli

It is not everyone’s favorite vegetable, but it is undeniable that it is one of the healthiest and most beneficial for the whole body.

Broccoli provides essential minerals and antioxidant compounds that prevent cell damage and, y, according to this study by the Sapienza University of Rome, thanks to its vitamin K content, brain function is kept active and performing its tasks properly.

8. Celery

Celery to improve memory and mental alertness

It contains luteolin, a flavonoid compound that, thanks to its antioxidant action , reduces the damage of premature aging in the brain, according to this study carried out by the Yantaishan Hospital in China, helping to enhance memory and prevent its deterioration.

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

Finally, it is important to remember that it is also essential to increase water consumption, as dehydration is one of the factors that most influence mental fatigue.