The 10 Foods That Improve Memory

Fill your glbad with whole grapefruit juice and toast : long life with polyphenols! These are the compounds responsible for the fame of the drink. In Porto Alegre, an experiment conducted with 35 elderly women showed that a daily consumption of 400 milliliters improved cognitive function.

"Polyphenols enter the blood-brain barrier, which protects the brain and inhibits damage from excess free radicals." This is not enough, they promote an increase in levels of BDNF, a protein that stimulates new connections between neural networks, as well as the renewal of these cells.

Although the fruit itself contains the reputed substances, the beverage concentrates more because it contains pulp, bark and seeds. And do not forget: it has to be 100% full juice, combined?

4. Olive oil

Remember this name: oleocantal. Nutritionist Vanderli Marchiori, president of the Paulista Association of Phytotherapy, reports that there is already evidence that this substance reduces the risk of Alzheimer's disease.

But olive oil is not solely based on oleocantal. It concentrates monounsaturated fats and a lot of antioxidants. No one has ever received the nickname of Memory Defender.

This thesis is corroborated by a team from the Temple University in the United States who has demonstrated to animals that legitimate olive oil prevents the proliferation of beta-amyloid plaques. . These structures are badociated with the destruction of neurons and the interruption of communication between them (the synapses), triggering the disease that causes forgetfulness. Vanderli suggests at least one extra virgin soup a day.

5. Tea

"I remember (I think) your delicate woven hands, I remember a companion close to these hands …" The extract comes from the story of Funes, Memorioso, and – the will you know? – reveals one of the secrets of the character created by the Argentine Jorge Luis Borges (1899-1986). Funes had a supernatural memory, he remembered everything in the smallest detail … Was it because of the tea? Aside from fiction, it is not today that it is part of the ingredients with neuroprotective action – especially the green type.

The beverage, slightly astringent taste, is made with the plant Camellia sinensis Asian species that stores the epigallocatechin gallate, or EGCG. "It's a powerful antioxidant, and green tea still contains caffeine and L-theanine, among other compounds," says biogerontologist Ivana Cruz, a professor at the Federal University of Santa Maria (UFSM).

There is evidence that this rich mixture helps prevent the hippocampus, one of the major brain regions badociated with memorization and learning. A Japanese article from Shizuoka University indicated that daily consumption of green tea was effective in fighting cognitive decline in the elderly.

Other research suggests that herbal substances help prevent the deposition of Alzheimer's plaques and even collaborate on the formation of new neurons. The benefits, incidentally, would come even indirectly. "A review of studies shows an impact on anxiety, which also improves cognition," says Professor Ivana.

Which tea is better?

Chamomile, spearmint and lemon balm are infusions that promote digestion and sleep. but they have nothing to do with memory.

And although white, red, matte and other teas made from Camellia sinensis offer the substances of green, they are far from displaying the same amount of the popular drink.

6. Fish

Note and stick on the refrigerator door: Salmon, tuna, sardines, herring and mackerel must be listed at least twice a week on the menu. This is the suggestion of nutritionist Lara Natacci, from the Dietnet Clinic of the city of São Paulo.

If the fish was once considered an excellent source of phosphorus, a nutrient dear to the brain, what is exalted today is the omega-3. . This poly-unsaturated team fat is revered for several reasons. And one of them has to do with the cuca. "Omega-3s act on the connection between neurons, facilitating synaptic plasticity," says Lara.

In short: the conversation between these cells is going smoothly. Fats also contribute to the production of neurotransmitters and have an anti-inflammatory action, leaving the field free for brain cells to regenerate.

Research is not lacking to put polyunsaturated fatty acids at the forefront in the fight against

The best way to prepare fish

The trick is to take advantage of the skin, where the doses of Omega-3 are high. Already the method of preparation goes from the taste of the customer. But you should not eat fried all the time or grill before you have pbaded. This forms heterocyclic amines, molecules that are dangerous for nerve cells.

Nuts, Nuts and Others

These are selenium bullets. "And there is a strong link between the deficiency of this nutrient and the appearance of cognitive problems during aging," says Hercules Rezende, a nutritionist and neuroscientist at the Federal University of Rio de Janeiro

. Vitamin E and good fats complement the neuroprotective oilseeds. Studies show that eating these foods interferes with the brainwaves involved in information retention and learning.

And what about bets on Brazil's most famous nuts, cashew nuts and the lesser-known Baru? Of course: walnuts, almonds and pistachios are other good options for not falling into uniformity. Lara Natacci indicates half a cup or a handful a day

8. Bitter Chocolate

Sweets and tablets are synonymous with happiness and science already shows that emotional well-being is a guardian of the brain. But it should be noted that the attributes of chocolate come from its main raw material, cocoa. "Substances such as theobromine, caffeine, theophylline and purine alkaloids can act as stimulants of the nervous system," says Hercules Rezende.

"Substances such as theobromine, caffeine, theophylline and purine alkaloids may act as stimulants of the nervous system." And a recent Italian review, published in the review Frontiers in Nutrition proves this ability.

Research cites positive effects on working memory, cognition, attention, and heart problems. "The right amount of chocolate is not well established, but some studies talk about 30 to 40 grams of bitter type a day," says nutritionist Andreia Pereira of the Israelita Albert Einstein Hospital in São Paulo.

Invest in Cocoa

The benefits of chocolate being related to cocoa flavonoids, the greater the concentration of fruit in the bar is, the better it is. The semi-bitter type is up to 60%, while the bitter type is 70%.

"One advice is to eat 70% and a little milk so that the sweetest taste predominates," says guide Vanderli

9. Egg

Do not forget that it is one of the most injured foods of all time. His fault was to carry a lot of cholesterol. Now we have seen his release, as studies have driven him out of the disease of cardiovascular disease.

What a chance (too!) For our head. An important source of protein, especially albumin, is the food containing valuable substances like lutein, the pigment belonging to the group of carotenoids.

And, as we said above, his role against cognitive decline is always present. The egg yolk is also filled with choline, one of the B complex vitamins, increasingly known to help consolidate memory. "It is an essential nutrient for the formation of the neurotransmitter, acetylcholine, an important regulator of learning in the cerebral cortex," says Professor Hercules.

Animal tests have shown that choline deficiency can affect internal function. cells in the brain.

For those who have exams in order and who do not have medical restrictions, it is possible to put the yellow on the menu daily. From breakfast to omelette, through lunch or dinner, to snacks, the egg comes in many recipes.

And stay calm: the contents of the hill remain intact even when the food goes on fire.

• Beef
• Beef
• Beef and Pork
• Beef and Pork
• Beef and Pork
• Beef and Pork
• 10. Coffee

  Although the beverage contains dozens of compounds, in the case of phenolic compounds (including cloudy brain biochemistry), caffeine remains the star. The research reveals a link between the substance and the decrease in levels of the famous beta-amyloid plaques. "That would explain its protective effect against dementia," says Ivana Cruz.

  But the exaggeration of the goals is not cool. Cafezinhos beyond the number are behind insomnia, tachycardia and nervousness, especially for the more sensitive ones. The ideal is to savor up to five cups a day

  The UFSM professor points out that foods should be presented at the table, because of their beneficial properties, but also the pleasure that comes from the pleasure of the food. they provide. In fact, the famous caffeine gives faces in other options.

  "Here, in the south, the gauchos take the chimarrão to wake up.In the Amazon, powdered guarana drinks are very popular," he notes. Without sacrifices, the head responds even better.