Foods that Help Boost Your MemoryAlzheimer's, Dementia & Memory Care | April 16, 2015
You already know the importance your diet has on your body, as far as weight management and maintaining good overall physical health. But did you know that certain foods can also help improve or even repair your memory?
Research has been conducted that found links between the compounds and nutrients found in some “superfoods” that resulted in a reduced rate of Alzheimer’s and other forms of dementia. By incorporating some of these foods into your everyday meals, there’s a strong possibility that you could increase your odds of maintaining a healthy brain as you age.
The Best Foods That Improve Memory
If you’re looking for ways to improve your memory, look no further than your daily meal plan. Try adding in some of these foods that can boost your memory:
- Rich in dietary antioxidants, blueberries have been found to be especially good at protecting the brain from oxidative stress and improving cognitive function in seniors with Alzheimer’s disease and dementia. Other berries like strawberries, blackberries, and raspberries can be easily added to your morning breakfast cereal or eaten as a healthy sweet snack in the afternoon.
- Leafy greens. All veggies have great health benefits, and leafy green vegetables in particular have been shown to help protect the brain from damage and slow cognitive decline. The general rule is that the more colorful the food, the better “superfood” qualities it will contain. Incorporate leafy green vegetables like kale, spinach, broccoli, romaine lettuce and arugula into a lovely lunch or dinner salad. You can even throw some berries on it for that extra boost!
- Fish like salmon, tuna, halibut, trout, and mackerel are all rich in omega-3 fatty acids, and more evidence is being found that indicates omega-3s are a powerful source when it comes to boosting your brainpower and lowering the risk for developing Alzheimer’s disease. Don’t like seafood? You can also get omega-3s in foods like walnuts, winter squash, pinto or kidney beans, and even some of the leafy greens we mentioned.
- Seeds and nuts. Vitamin E has been shown to help reduce cognitive decline as well, and seeds and nuts contain high levels of vitamin E (along with omega-3s!). It’s recommended to eat about an ounce per day of foods like sunflower seeds, flaxseed, almonds, cashews, peanuts, or even unhydrogenated nut butters like peanut butter or almond butter.
- Green tea. Relax at the end of each day with a nice, freshly brewed cup of green tea. Whether it’s hot or cold, as long as it’s brewed fresh green tea contains polyphenols, which are powerful antioxidants that protect the brain from damaging free radicals. Some green teas also contain caffeine, which has also been shown to boost not only your brain power, but also your mood and focus.
- Dark chocolate. Think it sounds too good to be true? Dark chocolate also has strong antioxidants and caffeine and can stimulate the production of endorphins. Of course, dark chocolate should be eaten in moderation. You only need about an ounce of this treat per day to get the benefits.
Whether your memory needs a boost or not, eating a healthy diet with elements of these superfoods will help you feel your best, no matter what your age.
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