Impulsionadores do cérebro: 12 alimentos que melhoram a memória para sua saúde cognitiva

It’s not often that the brain thinks about itself and all that it does to keep us properly functioning. However, the reality is that it takes a lot of energy to think, move and go about our daily lives. And our brain needs adequate fuel to do its job well. Studies show that, on average, the brain accounts for about 20% of the calories we burn daily. However, that doesn’t mean any food will help your brain power through. When it comes to bolstering your brain to do its best work — staying focused and maintaining a strong memory — some foods are much better than others. Consuming nutrient-dense foods will not only keep you brain happy and healthy, but may also aid in preventing diseases like dementia. The Mediterranean diet, which emphasizes consumption of whole foods like fruits, vegetables, legumes and fish, has shown promising results in prevent age-related conditions. This diet has also been shown to lower high blood pressure, which is a risk factor for Alzheimer’s disease. If you want to keep your mind in good shape, here are the 12 best foods for brain health.

• Leafy greens like spinach, collards, and kale are rich in brain-boosting nutrients.
• Nuts, especially walnuts, are great sources of omega-3 fatty acids and antioxidants for brain health.
• Caffeinated beverages like coffee and green tea can boost brain function and support brain health.

Not to parrot your mother, but she was right on this one. Those leafy greens really are good for you, especially your brain. Spinach, collards, kale — you name it. These veggies are rich in brain-boosting nutrients such as beta-carotene, folic acid, lutein and vitamin K. Plus, research has shown that plant-based foods may be especially good for curbing cognitive decline. Daily recommended intake: Aim for about 1/4 of a cup per day, or 1.5 to 2 cups a week.

Nuts are lauded as a source of protein and healthy fats. But they’re also great brain foods. Each nut has unique benefits, and including pistachios, macadamias and almonds in your diet will definitely support your brain health. But for a real mental power boost, turn to walnuts. They’re packed with omega-3 fatty acids and antioxidants, both of which are important for preventing mental decline. Daily recommended intake: A 2021 study found that adults who consumed 15 to 30 grams of nuts per day had notably higher cognitive scores than those who ate less.

You may be accustomed to drinking coffee or tea to stay awake, but these caffeinated beverages have more to offer than a simple morning perk-up. Researchers have noted caffeine’s ability to boost the brain’s information-processing capacity, and coffee also packs many powerful antioxidants, which may help support brain health. In addition to both of these, green tea is rich in L-theanine. This powerful amino acid can help manage stress and anxiety, which is important for brain function. Daily recommended intake: Up to 400 milligrams of caffeine per day (about four cups of coffee or black tea) is generally considered safe for most adults.