You’ve probably heard the phrase “we are what we eat”. It’s not entirely wrong: The foods we include in our diet have a profound effect on our bodies. For decades, there has been talk of the benefits of certain diets on memory and brain function, something few consumers fully believe and many scientists research.

And the truth is, food affects not only our body fat, muscles, bones, or defenses, but also our brain, productivity, concentration, and ultimately, our memory.

what do we know. Certain diets have been shown to provide various health benefits. For example, the Mediterranean diet, which focuses on foods such as vegetables, whole grains and olive oil, is known to be good for heart health.

Another frequently recommended diet is the MIND diet (a mix of the Mediterranean diet and the DASH diet), which was developed to lower blood pressure. She focuses on brain-boosting foods like fish and berries, while avoiding red meat, fried foods, sweets, and fast food. Eliminating pro-inflammatory and high-sugar foods can stimulate the brain and also help prevent Alzheimer’s or dementia.

Why? Why? According to experts, they are good for your brain by minimizing changes in white and gray matter. As we age, certain changes occur in our brain. Some occur in white matter, which can affect the way our brain transmits information to the rest of the body. In addition, there is a decrease in gray matter, the part of the brain that controls processing and thinking. But a variety of diets and foods have been found to help slow this type of brain degeneration.

effect on memory. And it turns out that what we eat can have an impact on how well our memory works. In a study of adults with memory problems, participants given 500 milliliters of purple grape juice daily for 12 weeks learned more words than the placebo group. In studies with children who ate 240 grams of fresh blueberries, it helped them remember more words and more accurately after hours.

Are purple grapes and blueberries special? Both are rich sources of anthocyanins, a type of plant chemical called polyphenols. These compounds are also found in other fruits and when metabolized in the body, they improve the elasticity of blood vessels and blood flow to our brain. This in turn provides more energy, nutrients and oxygen, which improves our cognitive performance.

But also tea or chocolate. Long-term consumption of green tea has also been associated with better short-term memory, attention span and less risk of cognitive decline. Another good news for chocolate lovers is that cocoa should improve brain blood flow, but dark chocolate with more than 70% cocoa should be.

Refined foods, the other side of the coin. Decades of animal studies and a growing number of human experiments show that a diet rich in refined foods has a detrimental effect on learning and memory. In another study, 110 otherwise well-nourished healthy people were asked to eat a diet high in refined foods (waffles and junk food) for one week. Within days, this led to learning difficulties and poor appetite control. Such a diet is also associated with an increased risk of neurodegenerative diseases such as Alzheimer’s.

So what’s the food? There is no secret formula to prevent cognitive decline. No food can guarantee a productive brain as you get older. However, Harvard University nutritionists emphasize that the most important strategy is to follow a healthy diet that includes plenty of fruits, vegetables and legumes. According to them, some foods that are linked to better mental capacity and are good for memory include:

• green leafy vegetables It’s rich in brain-healthy nutrients like vitamin K, lutein, folate, and beta-carotene (like kale, spinach, kale, and broccoli). Studies show that these foods help slow cognitive decline.
• The fish. Oily fish are abundant sources of omega-3 fatty acids, which are healthy unsaturated fats that have been linked to low blood levels of beta-amyloid, the protein that forms harmful clumps in the brains of Alzheimer’s patients.
• Coffee. Caffeine or tea for breakfast offers more than a short burst of adrenaline. A 2014 study found that higher caffeine consumption was associated with better results on mental function tests. It also helps solidify new memories, according to other research.
• Walnut. Walnuts are high in a type of omega-3 fatty acid called alpha-linolenic acid (ALA). Diets rich in ALA and other omega-3 fatty acids have been associated with lower blood pressure and cleaner arteries. This is good for both the heart and the brain. A 2015 study by UCLA linked higher nut consumption with better scores on cognitive tests.
• spice. They are known for their antioxidant properties as well as providing flavor. In other words, they help the brain fight harmful free radicals and thus prevent oxidative stress that can damage tissue. Turmeric may reduce anxiety and protect the hippocampus by changing brain chemistry.
• fermented. Some, such as plain yogurt, may improve healthy bowel function and reduce anxiety. A 2016 review of 45 studies showed that fermented foods may protect animals’ brains, improve memory, and slow cognitive decline.
• Avocado. They contain relatively high amounts of magnesium, which is important for proper brain function. Numerous studies have suggested that depression is linked to magnesium deficiency.