Six foods that help improve memory and concentration, according to an expert: "It's essential."

We are what we eat, and that's why controlling what foods we eat and how often is essential to staying healthy both physically and mentally.

When it comes to memory and concentration, nutrition also plays a fundamental role. According to a recent Eurostat study , in 2022, 19.6% of the Spanish population experienced moderate or severe difficulties remembering or concentrating. This rate exceeds the European Union average, which was 14.9%. However, there are foods that, thanks to their nutritional properties, can help strengthen these abilities and reduce the risk of cognitive decline.

In addition to staying physically healthy, maintaining a healthy diet has a positive impact on our mental health. As Eva M. Bautista, a nutritionist at Blua Sanitas, says, "eating a balanced diet that includes nutrients is essential for the brain. Foods rich in antioxidants, essential fatty acids, and specific vitamins improve cerebral circulation and protect nerve cells from premature aging."

According to the expert, "a nutrient-rich diet promotes the balance of neurotransmitters , such as serotonin and dopamine, which are crucial for regulating mood and enhancing cognitive performance."

From nuts to cocoa

As the expert explains, some food families help us improve concentration, such as fruits and vegetables like blueberries, strawberries, and oranges, or broccoli and spinach. They are rich in antioxidants and vitamin C, which helps protect brain cells from oxidative damage and improve blood flow to the brain . Therefore, it is advisable to incorporate these foods into your daily diet, preferably fresh, in the form of salads and/or as an accompaniment to other dishes.

Among fatty fish , salmon, mackerel, and tuna are rich in omega-3 fatty acids, which are vital for brain function. These nutrients improve memory and concentration, while also reducing the risk of neurodegenerative diseases. Therefore, it is recommended to include oily fish in your diet at least two or three times a week.

Nuts such as almonds, walnuts, and hazelnuts, which contain healthy fatty acids, antioxidants, and vitamin E, protect brain cells and promote improved cognitive function. For this reason, eating them as a snack or adding them to unsweetened natural yogurts and salads is an excellent option for maintaining concentration throughout the day.

Another food that helps us improve concentration and memory is cocoa: dark chocolate with a high cocoa content, rich in flavonoids, promotes cerebral circulation and boosts cognitive functions, helping to maintain good memory. In this context, opting for an ounce of dark chocolate with 85% cocoa or adding 100% pure cocoa powder to milk is a good way to reduce blood pressure and improve brain performance.

Three salad recipes where legumes are the stars

Among legumes , lentils, chickpeas, and beans are sources of folic acid, fiber, and protein, which are essential for brain cell regeneration and maintaining cognitive function. Therefore, incorporating them into stews, soups, or salads is recommended to promote good brain function.

For its part, extra virgin olive oil , being rich in antioxidants and healthy fats, improves blood circulation to the brain and reduces the risk of neuronal inflammation, promoting better concentration. From this perspective, using it in salads, as a dressing for baked dishes, or for cooking is a simple way to take advantage of all its properties.