You probably know the saying that we are what we eat, right? Know that it makes perfect sense, especially when we talk about the brain, because the way you eat can improve or worsen your cognitive functions. In this article we show how this happens from food. Then read on to find out three good food for memory and for brain functioning as a whole.
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Food x Brain functions – What is the relationship?
All functions of our organism need nutrients to happen. Each body system needs specific substances to carry out its natural processes. So is the brain, which is part of the central nervous system.
In addition, there is already research linking intestinal health with brain functions and the production of neurotransmitters, such as serotonin (hormone responsible for the feeling of well being). In this sense, it is worth remembering that the health of the intestine depends, to a large extent, on what is ingested through food.
Foods that promote a good memory
It is important to emphasize that the diet must be balanced, with all the nutrients (proteins, carbohydrates, fats, vitamins and minerals) to maintain the balance of the body. But some organs will need some nutrients more than others.
After experiencing a new situation or when studying content, our brain filters what will remain in memory and what will be discarded. For a good memory, some main nutrients are needed, such as omega 3 and vitamin B12, for example, and you need to know what to eat to ingest these compounds. Check out some of them below.
- Linseed
Flaxseed is a seed very rich in omega 3, which is a good fat and essential for the formation of the myelin sheath, a kind of “cover” that surrounds the neurons. When this cover is not well formed, there is damage to the transmission of information between one neuron and another and, consequently, there is damage to memory.
- Fish
Fish are also rich in omega 3, so it's super valid that you include these foods in your food. Give preference to fish like salmon, sardines and tuna. As for consumption, you can prepare them boiled, roasted, in the form of pâtés or grilled, according to your preference. Varying the preparation is a great way to include these foods in your routine without getting sick of them!
- leafy
Broccoli, arugula, spinach, watercress, mint... All are excellent sources of vitamin K and folic acid, essential for brain health. Vitamin K improves memory, while folic acid works together with vitamin B12 to form neurons.