5 Foods That Are Proven To Sharpen Memory And Concentration

JAKARTA - Brain health is very important to maintain overall cognitive memory, concentration, and function. Healthy diets can help slow down cognitive decline and keep the brain sharp as you get older.

Nutritionists recommend consuming lots of fruit, vegetables, nuts, and whole seeds. It is better to choose a source of protein from plants and fish, and use healthy fats such as olive oil or canola oil, not saturated fat.

Here are 5 types of food that have proven to make a sharp brain and strong memory, as reported by the Harvard Health Publishing page.

1. Green Vegetables

Green vegetables such as spinach, kale, broccoli, and mustard beverages contain many important nutrients, such as vitamin K, lutein, folate, and beta-carotene. These substances play a role in maintaining the health of brain cells and helping to slow down cognitive declines. Some studies show that people regularly eat green vegetables have better memory than those who rarely consume them.

2. Fat fish

Fat fish such as salmon, sardines, tuna, and machrel are rich in omega-3 fatty acids. Omega-3 is a healthy fat that plays a role in building brain structures and maintaining the function of nerve cells. Sufficient omega-3 intake is also associated with a lower risk of developing Alzheimer's disease and dementia. To get the benefits, it is recommended to eat fatty fish at least 2 times a week.

3. Fruit Beri

Fruits such as blueberries, strawberries, and blackberries contain flavonoids, namely natural pigments that have antioxidant properties. These antioxidants help protect brain cells from damage from free radicals and increase memory. A study shows assuming two servings or more berries each week can slow down cognitive declines by several years.

4. Tea and coffee

Caffeine in tea and coffee not only provides energy boost, but also helps increase concentration and memory. Research shows people regularly consume caffeine in normal amounts with better cognitive abilities. In addition, tea and coffee also contain antioxidants can protect the brain from premature aging.

5. Walnut

Nuts, especially walnuts, are a good source of protein and healthy fat for the brain. Walnuts contain omega-3 fatty acids of alpha-lineolenic acid (ALA) type, which help increase blood flow to the brain and support cognitive function.

Studies show people who consume walnuts more often have better memory and thinking skills than those who rarely eat them.