Eat to improve your memory

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FACTS OF LIFE —

• Your brain works 24/7, even while you sleep, regulating your entire nervous system and passing signals and instructions to and fro in your body.
• The food you eat is the fuel on which your brain runs.
• Brain-boosting foods rich in vitamins, minerals, and antioxidants nourish your brain and protect it from oxidative stress and aging, keeping both long-term and short-term memory sharp.
• Foods that are good for your brain can improve your ability to do specific mental tasks, such as memory and concentration.
• Fruit, vegetables, herbs and spices contain plant compounds that help protect the brain. Nuts, eggs and oily varieties of fish contain beneficial fats.

When it comes to eating to improve your memory, it’s all in the MIND —

What is the MIND diet?

MIND- stands for Mediterranean-DASH Intervention for Neurodegenerative Delay.

The MIND diet is based on two of the healthiest diets by researchers —

The Mediterranean diet.

The DASH (Dietary Approaches to Stop Hypertension) diet.

The point of difference between the MIND diet and others is — the MIND diet singles out specific brain-healthy foods and nutrients, the main focus being fruit and vegetables combined with nuts and lean protien. The beauty of this way of life is that even if followed in part or whole, it is effective for brain health, the diet creates a dietary pattern focusing on brain health.

To help you create the perfect MIND diet, here’s a list of foods that improve memory and peak your brain function, eat them in any combination as a way of life.

FRUITS AND VEGETABLES —

Berries- The MIND diet encourages eating berries but does not emphasise consuming fruit in general. When it comes to nourishing your memory and mind or even reverse, the effects of ageing on the brain, berries – especially blueberries, tick all the boxes. Berries are low in sugar, high in antioxidants and are anti-inflammatory. Blueberries are pricey and daily intake can be diffucult, some other options are plums, prunes, blackcurrants and black grapes, these deeper-coloured fruits are a fantastic source of antioxidants.

Oranges- Vitamin C is a powerful antioxidant that protects your brain cells from age-related damage, and prevent mental disorders such as depression, anxiety, and schizophrenia. A single medium-sized orange a day is all you need for your daily intake of vitamin C, if that’s not in season you can opt for Guavas, Kiwis, Tomatoes or goose berries (amla). Having higher levels of vitamin C in the blood was associated with improvements in tasks involving focus, memory, attention, and decision speed preventing mental decline.

Getting your green on- There’s no denying it, green leafy vegetables are a star player in the world of health food – and that’s because they pack a punch. Filled with brain-loving nutrients, such as folate and flavonoids, research has shown that eating your greens can boost brain health and help to prevent dementia and cognitive decline. Think spinach, rocket, kale, Swiss chard and broccoli. Green Leafy Vegetables like Kale, spinach, lettuce, broccoli- there is an endless number of leafy greens that make for great food for the brain.

Eat the rainbow- Another class of nutrients to focus on is carotenoids. Carotenoids are naturally occurring colour pigments present in many fruits and vegetables, and research suggests that they do wonders for brain health. A 13-year study on men and women aged 45–60 years found that those who ate a carotenoid-rich diet performed better in language, memory and mental processing tasks at the end of the study than those who lacked these nutrients. Eat a wide variety, in every colour of the rainbow, include reds, oranges, yellows, darker greens and purples. The richest sources of carotenoids are tomato, carrot, sweet potato, pumpkin and spinach.

NUTS, SEEDS, WHOLE GRAIN AND OILS  —

Nuts and seeds- Studies demonstrate that a higher nut intake is associated with better overall cognition for the older age group. Walnuts appear to have the edge over other nuts, being an especially good source of beneficial omega-3 fatty acids (especially for vegetarians). Vitamin E is a bit of a forgotten vitamin. However, it’s an important nutrient for preserving memory and research has found it protects brain cells from damage and it can slow cognitive decline and improve brain health in people with Alzheimer’s disease. Include, walnuts, sunflower seeds, almonds, hazelnuts, pumpkin seeds.

Whole grains- Unlike white bread and white flour, whole grains contain Complex carbohydrates which are slow to release glucose into the blood stream and thus supply your brain with a steady boost of energy. The fiber also keeps our digestive tract healthy and a balanced environment for managing the gut microbiome, impacting our immunity, overall health and brain health. Choose quinoa, brown rice, buckwheat, oatmeal.

Olive oil- Your brain is 60 percent fat so it’s no surprise that the fats you eat affect your brain health and its ability to perform at its best. Research has shown that olive oil helps to reduce brain inflammation, protecting memory and contains healthy monounsaturated fat and antioxidants. Some studies have also found that olive oil contains a polyphenol called oleuropein aglycone, which might help reduce risk of dementia or Alzheimer’s. Choose extra virgin olive oil over other varieties.

Rosemary- The smell of rosemary or its oil may significantly improve prospective (our ability to remember to do something) and retrospective memory.

PROTIEN —

Omega- 3- Research found just one fish meal a week is enough to lower your risk of dementia and if you bump it up to the recommended two or three times weekly, the better protected you (and your brain) will likely be. Omega-3 fatty acids are responsible for promoting electrical signalling between nerve cells, allowing the brain to communicate quickly and easily.

The best fish and seafood for the brain are the ones with the highest amounts of these omega-3 fats: sardines, mackerel, herring, salmon, trout, tuna and calamari. Oily fish.

Eggs- Whole eggs are nutritionally rich, packed with vitamin B-6, B-12, and folic acid, supplying almost every nutrient you need. They are one of the best dietary sources of choline (especially the yolk) – this little talked about nutrient is needed for the formation of cell membranes and for brain function, including memory. Choose eggs from brands that enrich the hen’s diet with omega-3 fatty acids, you’ll benefit from higher levels of these brain-boosting fats.

COFFEE, TEA AND DESSERT —

Coffee- Research also reveals that life-long consumption of coffee can reduce the risk of cognitive decline and Alzheimer’s disease and a rich source of antioxidants. Known for evoking instant alertness, the caffeine in coffee can help boost your brain’s overall functioning.

Green tea- Green tea is a caffeinated drink rich in plant compounds that have a protective antioxidant effect on the brain. It improve alertness, enhance working memory and focus.

Dark chocolate- Made from the seeds of the cacao tree, dark chocolate is a rich, bitter-tasting chocolate made from processed cocoa solids and cocoa butter. Enjoying moderate amounts of high-cocoa (70% or above) dark chocolate appears to improve blood flow, including that to the brain. The flavonoids in dark chocolate assist with learning and memory, while its antioxidants prevent cognitive decline. Most importantly help your sweet tooth.

The bottom line —

Balance for brain health

Avoid- diets high in saturated fats, refined carbohydrates

Avoid- processed foods

As with most things in life, it’s all about balance. It’s fine to have these foods as a special treat every now and then, but any more than that and you’ll be missing out on all the goodness and benefits that real food, good food, can provide.