Health
5 brain-boosting foods a Madrid psychiatrist recommends
A Madrid-based psychiatrist lists five scientifically backed foods that enhance memory, focus, and long-term brain health.
Dark chocolate with over 85% cocoa, walnuts, blueberries, fatty fish, and extra virgin olive oil form a five-item list of foods a Madrid university lecturer and psychiatrist says are proven to boost brain function. Fernando Mora, a professor at the University of Madrid, stated that the effects of these foods are supported by multiple scientific studies, benefiting both short-term mental performance and long-term brain health.
Mora explained that dark chocolate, particularly varieties containing more than 85% cocoa, improves blood flow to the brain, which in turn enhances concentration and cognitive performance. He also highlighted nuts, especially walnuts, as a rich source of healthy fats and polyphenols, citing a 2015 study published in the Journal of Nutrition that links walnut consumption to improved memory and cognitive functions.
Blueberries and Omega-3 Sources
Blueberries are included in the list as a powerful antioxidant that helps protect the brain from aging. Research published in the British Journal of Nutrition indicates that the flavonoids found in blueberries support the health of nerve cells and memory. Mora further emphasized that fatty fish—such as salmon, sardines, and tuna—are an essential source of omega-3 fatty acids. According to a 2008 study by Gómez-Pinilla in Nature Reviews Neuroscience, these acids are linked to improved mood, enhanced focus, and a reduced risk of neurodegenerative diseases.
Olive Oil and Daily Habits
The psychiatrist stressed the importance of extra virgin olive oil, a cornerstone of the Mediterranean diet, noting its anti-inflammatory properties help protect the brain. This is based on findings from the PREDIMED project, published in the Journal of Neurology, Neurosurgery & Psychiatry in 2013, which associated regular consumption of the oil with improved cognitive function as people age. Mora concluded that these foods are not a dietary luxury but simple, everyday items that can effectively support brain health when consumed in moderation and consistently.
