What foods should I eat to improve my memory?
What foods should I eat to improve my memory?
A healthy balanced diet that includes lots of fresh vegetables is a good place to start. Growing evidence suggests that food flavonoids and omega 3’s exert positive effects on pathways in the brain that support memory and cognitive performance. Flavonoids are plant antioxidants that give fruits and vegetables their vibrant colour. Omega 3’s are the essential fats found in oily fish, nuts and seeds and fish oil supplements. Besides antioxidants and flavonoids, there are more than 27 vitamins and minerals that our bodies rely on to stay healthy. In particular iron is necessary to carry oxygen to the brain, a lack of B vitamins and folic acid can cause irritability and confusion. Ditto to a diet that consists of ‘nutrient robbers’, I define nutrient robbers as alcohol, trans fats and a high intake of refined carbohydrates.
Preventing Memory Loss
Exercise
Even if you only do 15 minutes a day, exercise will help deliver more oxygen to the brain along with more blood to deliver essential nutrients to the cells.
Eat less sugar
Increase your intake of complex low glycemic carbohydrates like whole grain oats, brown rice, kumara, pumpkin and fresh fruit. Cut down on cakes, pastries, soft drinks, fruit juice and sweets.
Eat more fish or take a supplement
Omega fatty acids are essential for health. Your body can't make them so you need to include them in your diet. Omega 3 fats help with brain, mood and memory function. The fish richest in these fatty acids are: salmon, halibut, tuna, mackerel, trout, sardines, eel and herring. Low-fat fish or fish from tropical waters are still healthful to eat, but they do not have any significant levels of EPA/DHA oils.
Eat your colours
Eat lean red meat, dark leafy green vegetables, carrots, pumpkin, apricots, prunes, plums, peas, beans and legumes. Organic is best. Studies have shown that a high intake of vegetables is associated with lower incidences of age-related memory decline.
Folic Acid
Folic acid is also linked with memory loss. Folic acid received its name from the Latin word folium, which translate to ‘foliage” because folic acid is found in dark green foliage. Green leafy vegetables like spinach, broccoli, asparagus and kale provide us with folic acid. Other foods high in Folic acid are black-eyed peas, wheat germ, mung beans and lentils.
Hydration
Water makes up around 60 percent of the human body, it plays a vital role in helping the body to function and stay healthy. A lack of water, even mild dehydration can drain your energy and make you feel tired.