p style=”text-align: justify;”>Can the foods we eat really help improve our memories, clear our thinking, gives us smarter kids, make us more intelligent and prevent degenerative brain illnesses such as Alzheimer’s disease and dementia? Apparently the answer is ‘yes’. Adding certain foods to our diet will help you function at your best, both mentally and physically and improve your overall health:
Spinach
Spinach, or indeed, any green, leafy vegetable is good food for the brain as they’re packed with vitamins C and E, which studies have shown, help to improve cognitive abilities, so make sure you eat some greens daily.
They are also high in iron, which Americans tend to be deficient in and an iron deficiency is linked to other illnesses such as fatigue, restless leg syndrome, foggy thinking, difficulty concentrating, a short attention span and other brain related illnesses.
A recent study carried out on aging rats found that their memory problems and motor skill deficits were reversed after being fed a diet rich in spinach, strawberries and blueberries.
Berries
Adding vitamin-rich berries to your diet is a good idea if you want to improve your memory, according to several recent studies. Any kind of berries – blueberry, strawberry, cranberry, blackberry, etc – as these are all high in anti-oxidants and help decrease stress on cells (including brain cells), which is associated with cognitive ageing.
Carrots
It has been long since known that carrots are good for eyesight, but as it turns out, they’re also good for the brain too. According to a study published in 2010 in the Journal of Nutrition, they contain high levels of luteolin, which is thought to help reduce age-related memory loss and help with inflammation of the brain. High levels of luteolin are also found in peppers, celery and olive oil.
Fish
Although recent research into Alzheimer’s disease has shown that taking fish oil supplements may not help with the cognitive decline in sufferers, other studies show that eating fish high in Omega 3 fatty acids can help cognitive decline that comes with aging.
- A study carried out in 2005 and reported in the Journal Archives of Neurology, claims that people over the age of 65, who eat two or more servings of fish each week have 13% less chance of cognitive decline.
- A 2010 study in the same journal states that fish high in Vitamin B12 can also protect against Alzheimer’s.
Tomatoes
Tomatoes contain lycopene, which is an anti-oxidant known to be very good for the brain. Lycopene is what gives tomatoes their red color and can also be found in watermelon and grapefruit. Apparently though, the tomatoes have to be cooked to enjoy the benefits of the lycopene, so eating tomato based sauces, such as spaghetti sauce and some salsa regularly is also good for brain power.
Walnuts
Walnuts contain very high amounts of anti-oxidant, which researchers say combats damage to brain cells. According to a study in the Journal of Nutrition in 2009, diets made up with as little as 2% nuts, reversed aging signs in the brains of rats. Studies have also apparently demonstrated improved memory, learning and motor skills in mice that were fed walnuts.
Tea and Coffee
Although we’re often warned about drinking too much tea and coffee due to our caffeine intake, studies have shown that drinking tea and coffee regularly may actually prevent Alzheimer’s from developing. Coffee has done well on slowing the progression of Alzheimer’s on mice or preventing it from developing altogether. In human trials, tea drinkers did better in memory tests than non tea drinkers.
Seasonings
There are three seasonings thought to be excellent for good brain health – garlic, sage and rosemary:
- Garlic is not only wonderful for cardiovascular health but is also an excellent anti-oxidant for the brain also. Don’t be tempted to take a shortcut though and buy the ready chopped or powdered garlic, as these have no nutritional value. Eat as much as you can and the fresher the better.
- A recent study also showed that people who regularly ate sage done much better on memory tests than those who didn’t. It is thought that it may increase levels of the chemical which transmits messages to the brain – the same chemical that is lacking in those suffering from Alzheimer’s.
- Like sage, rosemary is also thought to help with mental clarity, improve the memory and prevent mental fatigue. Studies have shown it to boost memory by up to 15%.
