Memory Improvement Tips
Study after study is confirming a relationship between what we eat and how well we can perform important thinking and memory tasks. While certain nutrients may specifically assist brain function, there is also the totality of our diets to consider. The following items can be considered as super foods for the brain.
This treat is a rich source of vitamin E and C. The research suggests that foods rich in vitamin E and high in the antioxidant powerhouse vitamin C are associated with a lower risk of developing Alzheimer’s.
Blueberries, strawberries, and acai berries may help put the brakes on age-related cognitive decline by preserving the brain’s natural “housekeeper” mechanism, which wanes with age. This helps get rid of toxic proteins associated with age-related memory loss.
Green Leafy Vegetables
Dark green leafy vegetables like Kale, collard greens, spinach, and broccoli are all good sources of vitamin E and folate. One cup of raw spinach has 15% of your daily intake of vitamin E, and 1/2 a cup of cooked spinach has 25% of your daily intake.
Exactly how folate may protect the brain is unclear, but it may be by lowering levels of an amino acid known as homocysteine in the blood. High levels of homocysteine may trigger the death of nerve cells in the brain; folic acid helps break down homocysteine levels. High homocysteine levels have also been linked to an increased risk for heart disease.
Benefits of Fish Oil
Salmon, mackerel, tuna, and other fish are rich in heart-healthy omega-3 fatty acids, including docosahexaenoic acid (DHA). DHA seems to be very important for the normal functioning of neurons.
Both peanuts and peanut butter tend to be a source of healthy fats. They are also packed with vitamin E. Both foods may help keep the heart and brain healthy and functioning properly. Another good nut choice is almonds.
Healthy Salad Dressings
Oil-based Salad Dressings that are high in vitamin E improve memory; this includes healthy vegetable oil-based salad dressings, seeds and nuts, peanut butter, and whole grains. These foods contain antioxidants, and may help protect neurons or nerve cells. In Alzheimer’s disease, neurons in certain parts of the brain start to die, which jump-starts the cascade of events leading to cognitive deterioration.
Just a handful of pumpkin seeds a day is all you need to get your recommended daily amount of zinc, vital for enhancing memory and thinking skills.
Good Red Wine
Studies have shown that people who consume moderate amounts of red wine and other types of alcohol may be at reduced risk for Alzheimer’s disease.
Sage has long had a reputation for improving memory and although most studies focus on sage as an essential oil, it could be worth adding fresh sage to your diet.
Benefits of Sunflower Seeds
Seeds, including sunflower seeds, are also good sources of vitamin E. One ounce of dry-roasted sunflower seeds contains 30% of your recommended daily intake. They are wonderful sprinkled on top of your salad.
There is now good evidence to suggest that lycopene, a powerful antioxidant found in tomatoes, could help protect against the kind of free radical damage to cells which occurs in the development of dementia, particularly Alzheimer’s.
Fiber-rich whole grains are an integral part of the Mediterranean diet, which is also loaded with fruits, vegetables, nuts and seeds, olive oil, and wine.
These diet adjustments may reduce inflammation, oxidative stress, and other vascular risk factors such as high blood pressure—all of which may have a role in increasing risk for brain and heart diseases.
Research also suggests that regular exercise is as important, if not more so, as what you eat when it comes to memory-saving lifestyle changes. Experts all stress that getting regular exercise is also an important part of the equation when it comes to staving off many diseases, including Alzheimer’s.
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