64.4% of Spaniards say they return from vacation with their batteries charged, according to a survey from NC Report. However, even in these cases, always costs get used to routine again, TRUE? Work, classes, daily chores, schedules, rush... can make you feel a little obtuse and unfocused, without the mental agility that going back to school demands. However, did you know that a good diet can boost your cognitive abilities? Discover which are the best foods for the brain.

What is good for strengthening the brain?

The brain is a complex organ. Keep in mind that, although it only accounts for 2% of our weight, it is responsible for consuming 20% ​​of our energy. Therefore, Its proper functioning requires a variety of nutrients. Specifically, according to researcher Lisa Mosconi, author of Brain Food: The Surprising Science of Eating for Cognitive Power, optimal brain health requires around 45 key nutrients.

That components ayudan fundamentalmente a mejorar la memoria, la concentración y la cognición en general?

• carbohydrates: The main source of energy for the brain is glucose, which is obtained from carbohydrates. Of course, it is worth clarifying that there are many ways to eat carbohydrates beyond flour, pastries or sweets; glucose can be obtained through much healthier alternatives and with high nutritional content such as fruits, legumes and vegetables.
• Proteins: Proteins, common in fish and meat, are another of the nutrients present in the best foods for the brain since they contribute to the creation of neurotransmitters and the reinforcement of mental processes.
• omega-3 fatty acids: These fatty acids are found in foods such as oily fish, olive oil or nuts and are essential for the formation of brain cell membranes.
• Antioxidants: Mainly present in fruits and vegetables, they help protect the brain from oxidative damage and slow aging of the neurons.
• Vitamins of Group B: Although all vitamins contribute to brain function, those in Group B are especially crucial for energy production and the formation of neurotransmitters.
• Minerals: Minerals, such as magnesium and zinc, support neurological function and are found in foods such as nuts and legumes.

What are the best foods for the brain?

Now, talking about zinc, carbohydrates or proteins may not be appealing to you. What delicious products can you find them in? Here are the 10 best foods for the brain:

1. Blue fish. Oily fish, such as salmon, mackerel and sardines, are a rich source of omega-3 fatty acids. These fatty acids are essential for the development and maintenance of brain function. In addition, they help reduce the risk of neurodegenerative diseases, as evidenced by scientific research.
2. Blueberries. Blueberries are known for their high antioxidant content. These small fruits can help delay brain aging and improve memory. So, studies have shown that blueberries have positive effects on communication between brain cells.
3. Walnuts, an excellent source of healthy fats, vitamin E and antioxidants, are another of the best foods for the brain, just like the rest of nuts and seeds. Therefore, consuming walnuts regularly can improve cognitive function and protect the brain against oxidative damage.
4. Broccoli. Broccoli and other cruciferous vegetables are loaded with antioxidants and vitamin K, which are known for their anti-inflammatory and antioxidant properties. brain protection. Vitamin K is essential for the formation of sphingolipids, a type of fat found in large quantities in brain cells.
5. This vegetable is also a exceptional food for brain health due to its high content of essential nutrients, from Group B vitamins, which help the proper functioning of the nervous system, to lutein, an antioxidant that protects brain cells against oxidative damage, without forgetting its high levels of folic acid, essential for the synthesis of neurotransmitters and for the prevention of neurodegenerative diseases.
6. Eggs, in addition to excellent protein, are a great source of several B vitamins, including B6, B12 and folic acid. These vitamins are necessary for the regulation of mood and the production of neurotransmitters such as serotonin and dopamine, among others benefits for brain health.
7. Whole grains. Options like the oatmeal and whole wheat are another excellent option to improve brain function, thanks to their complex carbohydrates, which provide sustained energy, which helps maintain concentration throughout the day.
8. Black chocolate. In addition to his aphrodisiac power, is one of the best-known best brain foods. And it is that he black chocolate contains flavonoids and antioxidants. These components can improve memory, psychological well-being, and general cognitive function, according to the Science.
9. Avocado is a rich source of healthy fats and vitamin K. These fats, along with the presence of lutein, are necessary for brain health and vitamin K is crucial for brain function and the formation of neurons.
10. Extra virgin olive oil. We could not forget extra virgin olive oil, a key component of the Mediterranean diet and in care of brain functions. EVOO is packed with antioxidants and monounsaturated fats. These nutrients help reduce inflammation and protect the brain from oxidative stress. EVOO has also been shown to improve memory and cognitive functions, among its many health benefits.

Isn't your appetite whetted now? All you have left is combine the best foods for the brain to prepare delicious recipes. In this sense, in our recipe book You will find multiple delicious and healthy gastronomic proposals. And don't forget to water them with Highest quality EVOO from Hacienda Guzmán. Your mind will thank you.