Taking care of your brain is much more than just solving Sudoku puzzles or doing crossword puzzles from time to time. Our lifestyle, especially our diet, has a direct impact on memory, concentration, learning, and even our mood. Did you know that what you put on your plate every day can make the difference between having a sharp mind or feeling tired and forgetful? If ever you wondered What to eat to help your brain function better and keep it well oxygenated, we will address how to solve the main issue: foods that help oxygenate the brain.
Then We will analyze in depth the foods that contribute to brain oxygenation and promote mental health.In this tour, we'll gather advice backed by experts and scientific studies, offering both simple options for your everyday life and helpful recommendations for boosting mental agility and emotional well-being.
Why is it important to oxygenate the brain and how does diet influence it?
The brain only accounts for 2% of body weight, but consumes about 20% of all the energy and oxygen we obtainWhen your oxygen and nutrient supply is optimal, we achieve greater cognitive performance: fresh memory, sharpened concentration, and sharp reflexes. Diet plays a key role, not only providing energy in the form of glucose, but also essential micronutrients for the production and functioning of neurotransmitters, the substances that allow communication between neurons.
In addition, the right foods help to Prevent oxidation, promote blood flow and provide substances that keep brain cells young and protected from deterioration.On the contrary, an unbalanced diet can lead to fatigue, discouragement, memory problems, loss of concentration... and even an increased risk of neurodegenerative diseases!
Another relevant curiosity is the relationship between the brain and the intestinal microbiota, that community of beneficial bacteria that lives in the gutIt's proven that there's a two-way communication between both organs, so strengthening the intestinal flora is another way to protect the mind and mood.
The best foods to oxygenate the brain and take care of mental health
We'll tell you, grouped by family and with their most relevant properties, which foods stand out the most in scientific literature and in the recommendations of international specialists. Including them regularly in your diet is the best investment for a young and efficient brain..
Fatty fish: source of Omega-3 and power for neurons
Salmon, trout, tuna, sardines, herring or mackerel They are fish rich in omega-3 fatty acids, which are essential for the formation of brain cells and for neuronal plasticity, that is, the ability of our brain to create new connections.
Omega-3 not only contributes to improving memory and learning, but also protects against diseases such as Alzheimer's and reduces the risk of depression. Several studies have shown that people who frequently consume these fish have lower rates of cognitive decline and dementia. You can check out what other foods promote brain function to further enhance your diet.
Fruits that boost oxygenation and memory
Fruits, especially some varieties, They provide antioxidants that combat brain aging and promote blood flow. Special mention should be made of:
- Blueberries and red berriesRich in polyphenols and flavonoids, they protect against neurodegenerative diseases and help maintain active memory. Research suggests that blueberries prevent brain tissue aging and improve motor function.
- Grapes, blackberries, strawberries, cherries and apples: They enhance memory and help with learning.
- Kiwi, orange and pineapple: Its high vitamin C content and antioxidant capacity reduce fatigue and neuronal deterioration.
A healthy breakfast option can be a kiwi salad with yogurt and granola or a bowl of blueberries, blackberries and strawberries, which provide a great energy boost for your brain.
Green vegetables and leaves: natural antioxidants and oxygenators
The green leafy vegetables (spinach, chard, arugula, kale, dandelion...), the broccoliEndives and similar vegetables are great allies for the brain because they provide B vitamins (including folic acid), vitamin K, magnesium, and iron. They also participate in the formation of red blood cells and the protection of brain cells.
Include Steamed broccoli, fresh spinach in salads, or a leafy green stir-fry in your weekly menu can make a difference in your mental agility.
Legumes, whole grains, and smart carbohydrates
The brain's main fuel is glucose, but ideally it should come from complex, slow-absorbing carbohydrates., so there are no sugar spikes and a steady flow of energy is maintained. Among the best options for nourishing the mind are:
- OatmealRich in fiber, B vitamins, and minerals, it provides sustained energy and promotes concentration. It also helps control cholesterol, which improves blood flow to the brain.
- Legumes (lentils, chickpeas, beans, edamame, etc.): They provide iron, folic acid, and vegetable proteins. They promote oxygenation and the production of various neurotransmitters, including serotonin, which is essential for mood. You can complement your diet with other foods that keep your brain young..
- Whole grains such as brown rice and quinoa: They improve the quality of the diet, providing long-lasting energy and helping to regulate blood glucose.
Nuts and dried fruits: memory boosters and antioxidants
Walnuts, almonds, hazelnuts and peanuts They provide healthy fats, vitamin E, phosphorus, magnesium and antioxidants that protect against oxidative stress and improve communication between neurons. Including nuts in your diet helps reduce cholesterol and keep your brain healthy..
Walnuts, in particular, have been shown in studies to have the ability to improve cognition and reduce the risk of neurodegenerative diseases such as Alzheimer's and Parkinson's. A small daily serving is enough to reap their benefits: just eat a handful as a snack, add them to yogurt, or mix them into salads and vegetable dishes.
Seeds and functional superfoods
The chia, flax, and pumpkin seeds They're small but powerful. In addition to omega-3 fatty acids (in the case of flax and chia), their magnesium, zinc, and other mineral content is essential for brain function. Magnesium, for example, helps mitigate stress and mental fatigue, while zinc and iron are important for memory and preventing depression.
Pumpkin seeds are especially interesting for those looking for improve brain health and mood, since they provide tryptophan: a precursor of serotonin, the well-known “happiness hormone.”
Dairy products, eggs, and select animal proteins
Dairy products (milk, yogurt, cheese) and eggs are important sources of choline, calcium and B vitaminsCholine is essential for the synthesis of acetylcholine, a key neurotransmitter for memory and learning. This is because they provide these essential nutrients.
The eggs They combine choline, vitamins B6 and B12, and high-quality protein. Including them regularly in breakfast or dinner can help boost intellectual function.
Spices, herbs and their influence on the mind
Some spices and aromatic plants, such as turmeric, saffron, chamomile, turmeric and oregano, have shown interesting effects in protecting the brain and improving mood. Spices in the kitchen provide cognitive and emotional benefits.
- TurmericIts main compound, curcumin, has anti-inflammatory and antioxidant properties. It helps improve memory, protects against cognitive decline, and can increase serotonin and dopamine levels.
- Saffron: It has shown positive effects in reducing depressive symptoms and maintaining brain function.
- Chamomile and passionflower: They relax and calm the nervous system, ideal for those who suffer from stress or anxiety.
Including them in meals, infusions, or dressings is a simple way to enhance their benefits.
Fermented foods and intestinal microbiota
The Fermented foods such as natural yogurt, kefir, sauerkraut, and kombucha They contain probiotics that balance the intestinal flora. We know that the gut is the "second brain" and that keeping it healthy contributes to a better mood, less anxiety, and a clearer mind.
Studies suggest that these foods can protect memory, slow cognitive decline, and improve emotional well-being by enhancing the production of neurotransmitters like serotonin.
Other allies: dark chocolate, coffee, green tea and water
El chocolate negro, the purer the better (over 70% cocoa), it is rich in flavonoids, antioxidants and iron. It promotes cerebral blood flow, improves attention and memory, and helps regulate emotions.Coffee and green tea, in moderate doses, improve concentration and accelerate cognitive processes. Moderate caffeine consumption can boost your brain activity..
Of course, Hydration is essential: almost three-quarters of the brain is water And dehydration causes fatigue and memory lapses. Remember to drink between 1,5 and 2 liters of water a day, even if you don't feel thirsty.
Recommended breakfasts and recipes to activate the mind
There's no excuse for a boring breakfast if you want to start the day off right. Here are some ideas, combining the foods mentioned above:
- Fresh kiwi salad with natural yogurt, granola, and chia seeds.
- Whole wheat toast with avocado, sprouts, and scrambled eggs.
- Hazelnut and vanilla yogurt (homemade, fermented for 24 hours to enhance the probiotics).
- Hot oatmeal porridge with banana, nuts and red berries.
- Portobello or smoked salmon sandwich with spinach.
- Greek yogurt smoothie with pure cocoa and berries.
Extra tips and habits to enhance the effect of food
Diet is only one part of brain care. For these nutrients to work at their best, you should:
- Avoid ultra-processed foods, refined sugars, trans fats and white flour.
- Prioritize light, frequent meals, since heavy digestion diverts blood from the brain to the digestive system and can cause drowsiness and difficulty reasoning.
- Practice physical exercise regularly: Movement promotes oxygenation of the brain and stimulates the creation of new neurons.
- Take care of your night's rest: Poor sleep directly affects learning and memory.
- Without forgetting, of course, emotional balance. Good nutrition is more effective when accompanied by a positive attitude and moments of mental relaxation.
What foods should be avoided to prevent brain damage?
Aside from adding these healthy foods to the menu, it is important Limit or avoid foods that, due to their composition, hinder cerebral circulation or promote inflammation.It's best to avoid sugary drinks, processed pastries, salty snacks, sausages, fast food, and products with trans fats or refined oils.
Overindulging in added sugars can lead to chronic inflammation, insulin resistance, and oxidative stress, all of which are linked to cognitive decline and the development of neurodegenerative diseases. Beware of foods that aggravate brain inflammation.
To maintain brain health, Prioritize fresh, varied, and brightly colored foods, especially green onesWith a balanced diet and healthy habits, you can support your mind and improve your overall well-being. A hearty salad, a snack of nuts and fruit, or a breakfast of oatmeal and blueberries can be great allies for an active and healthy mind.
