If memory falters and concentration fades, it's not just a matter of age: lack of sleep, stress and lifestyle choices — even genetics — all play their part. And diet, too, has a leading role.
Nourishing the brain properly — ensuring it receives adequate blood supply and all the nutrients required for its delicate neural pathways — is just as important as nourishing the body. A large and growing body of research now links brain health to what we put on our plate: the winners, as ever, are the cornerstones of the Mediterranean diet, and in particular certain foods that provide key nutrients for the proper functioning of grey matter.
Cruciferous vegetables are among the most effective for boosting memory, including verbal memory. This is due above all to their high vitamin C content, which strengthens blood vessels — including those of the brain — and improves their elasticity, and to their folate (which spinach is also rich in). Like other B vitamins, folate reduces blood levels of homocysteine, a substance associated with a higher risk of cognitive decline and Alzheimer's.
Not only do whole grains supply the essential energy our grey cells need, in the form of glucose, but they also contain vitamin B1, which is necessary for the production of acetylcholine — involved in particular in the capacity to store new information — and vitamin E. The latter is a powerful antioxidant that, together with B12, may help improve copper metabolism and thereby reduce the risk of developing Alzheimer's.
For vegetarians: B12 is found mainly in animal-derived products, but is also effective in supplement form.
They contain anthocyanins, effective antioxidants; they strengthen blood vessels and stimulate blood flow to the brain. Blueberries, according to recent scientific evidence, are particularly effective on short-term memory.
Their secret lies above all in lycopene, a super antioxidant that optimises brain function and also protects against cancer. To obtain as much of it as possible, making a sauce is the best approach: cooking releases this beneficial substance, making it fully absorbable.
What they have in common are omega-3 fatty acids, which are essential for the health of the nervous system. DHA in particular — the fatty acid most abundantly present in the brain — helps to improve memory in healthy young adults. It is found in abundance in algae and in oily fish such as salmon and sardines. Walnuts, whose shape is no coincidence given its resemblance to the two cerebral hemispheres, provide not only omega-3 and omega-6 but also vitamins E and B: enjoy them crushed over a salad or as a snack (a small handful is enough).
A cocktail of omega-3 and 6, vitamins A and E, and above all zinc, which plays a fundamental role in improving memory and thinking ability.
It is probably the polyphenols that account for its neuroprotective and anti-cancer properties, which have been confirmed by several pieces of international research. Two or more cups a day would halve the incidence of cognitive problems in those aged over 70.
Included in moderation as part of a balanced diet, thanks to its flavanols it appears capable of slowing cognitive decline, improving brain function, speed of thought, and both short- and long-term memory.
They contain choline, which is necessary for building the cell membranes of neurons and for transmitting nerve impulses. The precious vitamin E is concentrated in the yolk. What's more, eating eggs means absorbing more antioxidants.
At least one litre a day is needed, yet elderly people in particular drink far too little. Insufficient hydration reduces memory, reaction times and arithmetic efficiency, and slows cognitive processes.