Foods Which Are Good For The Memory

Improving Your Memory Through Foods

It may seem like a joke, but people all around are losing it. Their memory that is. Everyone has had those experiences where they can’t find their glasses or car keys, but sadly, as one age, so do their memory skills. People tend to forget simple dates, family members’ birthdays and more.

Becoming forgetful has always been a joke about a “sign” that one is getting older. As it turns out, it’s true. Brain cells are the only cells in one’s body that do not regenerate. When a brain cell dies, there’s no going back. So, the obvious conclusion is to keep those brain cells as healthy as possible to ensure that they live a long life. That includes the food the one eats.

Scientists have studied a variety of foods and have learned about which ones that will do a brain good and which ones a person should avoid altogether in order to avoid developing dementia. (IELT Exam Tips)

The Effect of Cholesterol on the Body

For years now, doctors have been studying the effects that cholesterol can do on one’s body and it makes sense that cholesterol could affect one’s brain as well.

“We know [cholesterol is] bad for your heart. There is now a lot of evidence that it’s also bad for your brain,” says Dr. Francine Grodstein, associate professor of medicine at Harvard Medical School and associate epidemiologist at Brigham and Women’s Hospital.

Similar to how LDL cholesterol build up in the arteries can damage them, people with diet high in the stuff as well as fat, might find that the duo is speeding up the formation of beta-amyloid plaques in the brain. It’s those clusters of protein that are often blamed for creating havoc and damage for those struggling with Alzheimer’s disease.

In one study that was done at Brigham and Women’s Hospital and published in the Journal Annals of Neurology, researchers found that a group of women who consumed the most saturated fats from fatty foods did worse on thinking and memory tests compared to another group of women who ate the lowest amounts of these particular fats.

However, these same researchers don’t know the exact reason of the connection between diets high in saturated and trans fat and memory loss. They do have a good hunch though that it has something to do with a gene called apolipoprotein E or APOE. APOE is associated with the volume of cholesterol in one’s blood.

Those with particularly high levels of APOE, known as APOE-e4, are at a greater risk for developing Alzheimer’s disease.

“About 65% of individuals who wind up with dementia due to Alzheimer’s disease in their 60s and 70s have that gene,” says Dr. Gad Marshall, assistant professor of neurology at Harvard Medical School.

Cholesterol plaques found in brain blood vessels can do some serious damage to brain tissue which can cause everything from slight “silent strokes” to a bigger stroke. The plaques block the brain cells of oxygen-rich blood that is needed for the brain to function normally. (Health.Harvard.edu)

The Good and Bad About Inflammation

When the body is either physically or mentally stressed, it releases an inflammatory chemical known as cytokines. These chemicals tell the immune system that something isn’t right and it should do something to combat this stress, stat. And so it does, as if it were an infection.

Inflammation can help ward off different illnesses and will work as a repair system when healing needs to be done as in the case when one cuts themselves while slicing tomatoes. However, chronic inflammation is a bad thing that can lead to a variety of autoimmune diseases like multiple sclerosis, anxiety, high blood pressure and more.

What Does Food Have to Do with it?

The phrase, “you are what you eat” has never been so true. Just as doctors have discovered over the years on how food can affect how one looks, it makes sense that food can also have a say in keeping one’s brain in tip top shape.

When one eats a meal, it is the stomach’s job is to keep the body’s immune system and how it responds to inflammation in check.

“Gut hormones that enter the brain or are produced in the brain influence cognitive ability, like understanding and processing new information, staying focused on the task at hand and recognizing when we’re full,” says Dr. Josh Axe. “Plus, brain foods rich in antioxidants, good fats, vitamins and minerals provide energy and aid in protecting against brain diseases.”

So the takeaway here is that when deciding on a healthy diet, it is good to keep in mind which food do a body and brain good. Foods that are full of antioxidants, healthy fats, vitamins and minerals help to provide energy and protect against diseased of the brain. (Dr. Axe.com)

The Best Foods for the Brain

Avocados

This fruit (you thought it was a vegetable, didn’t you?) has a high fat content, but it is a healthy monosaturated fat which is known to help keep blood sugar levels low. It contains vitamin K and folate which help to prevent blood clots (which can lead to a stroke) in the brain. They are also known to help with both memory and concentration skills.

Avocados also contain vitamin B and vitamin C, which is always good for one to consume since neither of them get stored in the body and need to be replenished daily. Avocados also have the highest protein level and the lowest sugar level of any other fruit.

Beets

Despite their unpopularity, beets are one of the most nutritious plants there is. Beets are good for reducing inflammation and are full of antioxidants ready to help strip toxins from the blood and protect the body for various cancers. The nitrates found in beets boost blood flow to the brain as well.

Blueberries

The little gems are packed with antioxidants like vitamin C, vitamin K and fiber. They also contain high levels of gallic acid which can service the brain by protecting it from daily stress.

Bone Broth

Dr. Axe says that what is good for the gut can also be good for the brain.

“Bone broth is the ultimate food for healing your gut and, in turn, healing your brain, says Axe. The broth has been known to boost the immune system, improve joint health and aids in helping one get over food allergies. It also contains high levels of collagen which helps the immune system to function properly while also helping to improve memory.

Broccoli

Can broccoli make you smart? Apparently so. It contains high levels of vitamin K (more than 100 percent of the recommended daily intake) and choline which is good for grey matter and contains tons of vitamin C and fiber. The magnesium found in broccoli can help prevent memory loss too.

Fatty Fish

Believe it or not, the brain is about 60 percent of omega-3 fat. Salmon, trout and sardines are rich sources of this good kind of fat. The brain uses this fat when building brain and nerve cells and their superpower is helping the brain with learning and memory.

Other Worthwhile Foods

Other worthwhile foods to consider eating to keep one’s brain is shape include coffee, turmeric, pumpkin seeds, dark chocolate, nuts, oranges, eggs, green tea, celery, coconut oil, extra virgin olive oil and green, leafy vegetables.

Sources

IELT Exam Tips – http://www.ieltsexamstips.com/2014/01/top-ten-foods-for-memory-retention-to.html

Health.Harvard.Edu – https://www.health.harvard.edu/mind-and-mood/boost-your-memory-by-eating-right

Healthline.com – https://www.healthline.com/nutrition/11-brain-foods

Dr. Axe – https://draxe.com/nutrition/15-brain-foods-to-boost-focus-and-memory/

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Food and brain [ID 133838112 © Ratmaner | Dreamstime.com]

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