What are the 3 foods that fight memory loss?
Berries, fish, and leafy green vegetables are backed by evidence supporting their ability to attenuate memory loss for humans.
A LOT of adults are dealing with memory issues. According to the U.S. Centers for Disease Control, one in nine American adults aged 45 and older say they are experiencing some degree of memory loss.
But it doesn't have to be this way.
Memory loss is NOT a normal part of aging, and you don't have to suffer with this issue. In fact, fixing this problem can be downright enjoyable when you eat these memory-aiding foods.
Eggs: the Brain Food
Eggs are more than just a breakfast staple; they are known as a "brain food". The reason for their memory enhancing power seems to be choline. Choline is an essential nutrient that offers many health benefits, especially in the brain.
When you eat eggs, your body converts the choline to acetylcholine, a neurotransmitter that facilitates communication between brain cells. This helps quicken and enhance memory.
Though eggs are one of the best foods for memory, you'd have to eat at least a dozen eggs per day to benefit from their choline-content.
Spinach: the Best Memory Food Booster
Thanks to the cartoon character Popeye, most people think of spinach as a superfood that increases muscle strength.
Turns out, spinach is much more effective as a memory enhancer. That's because spinach is loaded with folate (B-9).
Folate is vital for brain function, especially when it comes to memory and learning. In fact, even short-term supplementation has been found to boost memory and improve IQ.
Though the folate in spinach can help fix memory issues, folate is easily destroyed during cooking. Plus, due to genetic mutations, many people lack the gene necessary to absorb folate.
Omega-3 Fatty Acids: An Essential Brain Food
Like eggs, fish has the reputation for being a "brain food". This is because it is loaded with omega-3 fatty acids.
Omega-3s are essential fats that your body cannot make on its own. You must get them through diet, which is one of the reasons an estimated 70% of people are deficient in this nutrient. (The standard American diet typically does not include omega-3 rich food.)
And that's a shame because fish and other food that contains omega-3s is great for the mind and memory! DHA is one type of omega-3 that has been shown to be particularly effective at fixing memory issues.
Studies show that DHA may help memory, cognition and focus! It also helps increase blood flow to the brain, helping boost brain power. With all these brain-boosting benefits, fish should be your go-to food if you want to improve your memory.
Scientific Evidence and Our Brain Function
Let's discuss foods that improve brain function. Additionally, it's important to include neurological diseases and cognitive declining states like:
| • | Age Related neurodegenerative diseases |
Alzheimer's disease:
The brain in Alzheimer's undergoes atrophy, which is a decrease in the size of tissues or organs. In addition to memory decline, this shrinkage also causes personality changes, impaired movement and problems with speech and understanding.
What do brain foods do in Alzheimer's disease and how:
There is increasing evidence that memory foods improve brain function in Alzheimer's patients. This is due to their ability to protect and restore neurons as well as stimulate stem cell production.
They do this by:
| • | Stopping the build-up of toxins |
| • | Promoting neuron growth (brain healthy and overall brain health positive) |
| • | Supporting the growth of new synaptic connections |
This research suggests these findings but it is ongoing, however, memory foods may become an important factor in the treatment of Alzheimer's in the future.
Brain Fog:
Brain fog can be described as a lack of focus, memory issues and feeling like you're in a haze. It's often accompanied by fatigue. This symptom can be caused by many things, including stress, sleep deprivation and medication side effects.
What do the best brain foods do in a fog and how
These Brain healthy foods positively impact recovery from the fog:
Salmon: The omega-3 fatty acids in fish keep your brain at the top of its game. Specifically, fatty fish like salmon are a great source of DHA, which helps increase memory. Brain and nerve cells love fatty fish.
Walnuts: These nuts protect cells as diets rich in them are packed with antioxidants, vitamin E and fiber, all of which are good for your brain health. They also contain omega-3 fatty acids, making them a great choice for memory foods.
Berries: Blueberries are brain boosting, raspberries and blackberries are all excellent sources of antioxidants, which help protect your brain cells from damage (free radical damage). These berries also contain anthocyanins, compounds that help recover memory function.
Olive oil: This healthy oil is a good source of monounsaturated fats, which are beneficial for your brain health. These fats help with memory, protect your cells from damage and reduce inflammation.
With decreased inflammation, our nerve signaling provides for a sharper memory, reduced risk, improved cognition, and keeps the brain alert.
Avocados: Another great source of monounsaturated fats, avocados are also high in antioxidants and vitamin E. They help boost memory, boosts brain function, reduce inflammation and protect your cells from damage.
Dark leafy greens: Dark leafy greens are a great source of antioxidants, vitamin E and B vitamins. They also contain magnesium, which is essential for brain function.
They help increase cognitive function and support brain health by
| • | Regulate blood sugar levels |
Again, many of these benefits come from the foods ability to reduce inflammation, stop the build-up of toxins and promote neuron growth.
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