There is no all-powerful food that guarantees brain sharp with the passage of the years, although follow a healthy diet which includes fruits, vegetables, legumes and whole grains may be beneficial for improving intellectual abilityprovides a publication of Harvard Medical School (HMS, for its acronym in English).
As stated on their website, research shows that the best foods for the brain are the same as protect the heart and blood vesselsand include:
1. Green leafy vegetables:
Leafy green vegetables like spinach, collard greens, and broccoli are rich in brain-healthy nutrients like vitamin K, lutein, folic acid, and beta-carotene. Research suggests that these plant-based foods may help slow cognitive decline.
2. Oily fish:
According to the publication, they are abundant sources of omega 3 fatty acids and unsaturated fats. The recommendation is eat fish at least twice a week. Although they suggest choosing low mercury varieties.
Following on from the HMS article, flavonoids, natural plant pigments that give berries their luminous hues, help improve the Memory.
4. Tea and coffee:
In a 2014 study published in The Nutrition Diary, participants with a high caffeine intake performed better on mental function tests. In addition, could help solidify new memories, adds research from Johns Hopkins University.
Finally, experts recommend consuming nuts, as they are a source of protein and healthy fats and may improve memory. In turn, they are rich in a type of omega-3 fatty acid called alpha-linolenic acid (ALA), which is associated with lower blood pressure and cleaner arteries.