TOP FOODS TO INCREASE PERFORMANCE

…are elements that promote brain performance and production
neurotransmitters and positively influence cognitive abilities.

DID YOU KNOW THAT…?

Omega-3 fatty acids, vitamin B, C and E, antioxidants, flavonoids, choline and tryptophan, among others, are elements that promote brain performance and the production of neurotransmitters – which are responsible for passing information from one neuron to another – and positively influence cognitive abilities. They are smart foods and among them we find the following:

1. Blue fish
   Tuna, sardines, anchovies and salmon are some of the oily fish that should be part of the diet to improve brain performance due to their high content of Omega-3 fatty acids.

2. Nuts
   Nuts, especially walnuts, almonds and hazelnuts, protect the brain and help preserve memory due to their high vitamin E content.

3. Olive oil
   Another star food for the brain is extra virgin olive oil. Regular consumption of this Mediterranean product improves verbal memory, that is, the ability to remember words or situations verbalized by someone or by ourselves.

4. Forest fruits
   Eating strawberries, cherries, blueberries and other berries helps maintain mental acuity and reduce memory loss.

5. Whole foods
   Rice, oats, barley and other whole grains are great brain boosters, as they contain a large amount of folic acid and vitamin B6, which are very important for proper brain development. In addition, as they are rich in fibre, they help food to be absorbed slowly and the brain receives the right amount of glucose.

6. Eggs
   Egg yolk contains choline, a nutrient belonging to the group of B vitamins, which strengthens the nerve connections of neurons.

7. Sesame
   Sesame is an excellent source of amino acids and tryptophan, a precursor of the hormones melatonin and serotonin, which are related to good mood and learning.

8. Apple
   Apple juice consumption can increase the production of acetylcholine in the brain, a neurotransmitter that improves memory and transmits messages to other cells. This communication is vital to prevent Alzheimer's disease.

9. Green leafy vegetables
   Eating three servings of green leafy vegetables a day may delay mental decline by 40% and preserve mental acuity.

10. Dark chocolate or pure cocoa
    It stimulates the production of endorphins (which improve mood) and has caffeine, which helps with concentration.

Gianella Pedemonte
Bachelor of Nutrition