These are the foods you should take to strengthen your memory. And the ones that damage it the most?



The brain is the most important organ in our body and its operation is extremely delicate. Our ‘I’ resides in it and, therefore, all the care we give it will be little to keep it in the best possible state and activity.

Food is essential for general health and affects the entire body, but it is of utmost importance for all aspects of brain function. Likewise, all behavioral habits influence our body in a positive or negative sense, “the doctor of Medicine and specialist in Endocrinology and Nutrition and Medicine of Physical Education and Sports, Dr. Antonio Escribano Zafra, warns in an interview with Infosalus.

On the occasion of the publication of his book ‘Dieta para el cerebro’ (Espasa), Dr. Escribano, also an associate professor at the University of Navarra, and director of the International Chair of Sports Nutrition UCAM-Murcia highlights that Yes, it is possible to strengthen our memory from our diet, although he warns that it is almost also more important not to deteriorate it.

“Through the molecules that certain foods contain, we can achieve this. It is necessary to maintain a correct and balanced diet in general in terms of the balance of fats, proteins and carbohydrates and take into account certain components such as amino acids, vitamins of group B, AD, E and C, minerals such as iron, zinc, magnesium, selenium and calcium and help with food components such as flavonoids, polyphenols and antioxidants “, defends the specialist.

Specifically, he cites that these ‘ingredients for memory’ It is found in many foods, mainly in those that are part of a balanced diet, although it stands out fruits (especially red fruits), and vegetables, as well as the nuts with special mention to walnuts, while the oily fish, meats, eggs, dairy, or olive oil, among others.

On the contrary, it mentions that the main memory impairment is produced by substances such as alcohol, drugs and tobacco and naturally foods that contain a large amount of saturated fat and sugar that do not contribute anything to our body and that they do develop obesity. “Habits such as sedentary lifestyle and lack of sleep, to which stress and anxiety are usually added, have an even greater impact on memory impairment,” adds Dr. Antonio Escribano.


Along these lines, Dr. Escribano affirms that it is proven that preventing obesity through healthy lifestyles It would also have a collateral impact on the prevention of neurodegenerative diseases, due to the established relationship between both, since patients with obesity in the middle stages of life have a greater risk of suffering from memory and cognition alterations.

“This relationship is direct, but it is also linked to factors that cause obesity, such as, for example, alcohol or poor diet. Others, such as excess sugar or saturated fat act to the same extent. But also Therefore, obesity by itself implies an increase in cardiovascular risk factors, sleep apnea, etc., and the relationship of all this with memory and brain health“, adds the specialist in Endocrinology and Nutrition.

What’s more, point out that there is studies that associate obesity with a specific deficit in communication between neurons, the decrease in some areas of the brain related to attention, memory and cognitive processes in general.

In our current society, excess consumption of fats, especially trans, and sugars is frequent: “Excess sugar usually manifests itself with digestive problems, skin alterations such as acne, a feeling of bloating that is usually interpreted as fluid retention , behavioral alterations such as irritability and insomnia, and of course a tendency to be overweight and obese. ”

In this sense, it warns that excess sugar can harm our brain: “Glucose, normally called sugar, is the fuel used by the brain. Its deficit modifies brain functions, but its excess also changes. When there are frequent highs and lows in sugar, cognitive function is altered and these ups and downs produce the slowing of brain function and mental concentration “.

With this, it states that excess sugar reduces intellectual performance, since its increase is followed in many cases by reactive hypoglycemia that affects mental concentration. “When these ups and downs are repeated frequently, a kind of feeling of fatigue is produced in the body that ultimately affects the brain,” says Dr. Escribano.

In turn, he defends that to maintain a correct diet every day we should eat fruits, all equally valid and necessary, and three to five pieces a day. Likewise, it mentions that once twice a day we should consume greens and vegetables, while Also on a daily basis it is advisable to eat a small amount of nuts, some bread, dairy products, fats (mostly unsaturated and in little quantity), and of course Water.

It also suggests ingesting twice a week legumes, rice, pasta and potatoes, and three times cereals. From four to five times a week meats (at least two of them, red), as well as 5 times a week fish, two of them blue, and eggs (three to five a week).

To all this, in his opinion we must add habits that facilitate the digestive process and the usefulness of food, such as chew and eat slowly, something fundamental. You usually eat very quickly, almost always for no reason, just out of habit.

“When you do this, you chew little or nothing and overlook one of the key processes of eating, which is mechanical digestion. You have to chew between 20 and 25 times each bite. Eating without chewing and quickly has a A damaging effect on our health and it is the amount of air we swallow when we eat, which then costs a lot to expel and further increases the pressure inside the stomach and the feeling of heaviness “, he adds.

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