MEMORY DIET FOR SENIORS
Everybody knows that for being healthy, you need to eat healthy as well, but this is also true that if you eat healthy the risk of cognitive decline also decreases. A team of researchers recently found that “elderly people who consumed the most nutritious food lowered their risk of cognitive decline by nearly 25 percent, compared to those with the least healthy diets.”
“It is likely that a healthy diet has effects on cardiovascular risk factors and cardiovascular disease, and that this is an important mechanism for reducing the risk of cognitive decline,” said Andrew Smyth, the study’s lead author.
“This is a very large-scale study that demonstrates that a healthy lifestyle impacts not just physical well-being and longevity, but also cognitive well-being,” said James Becker a professor of psychiatry, neurology and psychology at the University of Pittsburgh. “If you’re eating well, odds are your brain is less stressed,” he said. “And as a consequence, your brain is happier.”
So these are the foods which make up for a healthy brain diet. Below is given a list of the brain health foods which is made especially for the older people.
Berries and cherries:
“These fruits contain anthocyanin that protects the brain from further damage caused by free radicals. They also have anti-inflammatory properties and contain antioxidants and lots of vitamin C and E. They should be consumed for two or more servings a week.”
Walnuts
“It’s no coincidence that these nuts look like tiny human brains. Walnuts are rich in vitamin E, which works to trap free radicals that can damage brain cells, according to the Alzheimer’s Research Center. A study by Rush University Medical Center found that people who eat foods with high levels of vitamin-E had a lower risk of developing Alzheimer’s.”
green tea with mint
“Green tea contains enzymes, amino acids, and vitamins that can help alleviate mental fatigue and boost brain function. It also contains an antioxidant called EGCG, which helps stop beta-amyloid proteins from harming brain cells, according to a study in the Journal of Biological Chemistry.”
Blueberries
“Dr. Steven Pratt, author of Superfoods Rx: Fourteen Foods Proven to Change Your Life, calls them “brainberries.” He said animal studies have shown that blueberries help protect the brain from oxidative stress and may reduce the effects of dementia. Blueberries are also one of the only proven things to improve the loss of motor function as we age. A study by Tufts University and the USDA found that a diet rich in blueberries improved short term memory loss and reversed some loss of balance and coordination in aging rats.”
Cinnamon, sage, turmeric and cumin:
“Theses spices can all help to break up brain plaque and reduce inflammation of the brain which can cause memory issues. Turmeric could help prevent Alzheimer’s, Parkinson’s, and stroke due to its anti-inflammatory and antioxidant effects, research suggests. Cinnamon has reduced brain plaque found in Alzheimer’s disease and helped reverse mental decline in animal studies of the disease.”
Avocados
“Avocados are another brain healthy food that can be eaten by the elderly people to get away from cognitive decline. “I don’t think the avocado gets its due,” said Ann Kulze, author of Dr. Ann’s 10-Step Diet: A Simple Plan for Permanent Weight Loss & Lifelong Vitality. Though the avocado is a fatty fruit, it’s a monounsaturated fat, which contributes to healthy blood flow, Kulze said. “And healthy blood flow means a healthy brain,” she said. Avocados also lower blood pressure and reduce the risk of hypertension, which is a risk factor for cognitive decline.”
Spinach
“Spinach is an excellent source of folic acid, and studies show that eating spinach helps prevent dementia, especially in women. Spinach and other cruciferous vegetables – broccoli, cabbage, and dark, leafy greens – can help improve memory.”
Green leafy vegetables:
“These include spinach, kale, collard, mustard greens, turnip greens and green salad. These foods are high in folate and B9, which improve cognition and reduce depression. At least six servings of green leafy vegetables should be consumed a week. Cruciferous vegetables like cauliflower, broccoli, bokchoy, brussels sprouts and kale are high in vitamin C and soluble fiber and contain multiple nutrients. Broccoli has been strongly linked with lower levels of cognitive decline in older age. It is great source of vitamin K, which is known to enhance cognitive function and improve brainpower. This should be consumed at least once a day.”
Beans and legumes:
“These foods contain more folate, iron, magnesium and potassium that can help with general body function and neuron firing. They also contain choline, a B vitamin that boosts acetylcholine (a neuro transmitter critical for brain function). They should be consumed at least three servings a week.”
Whole grains:
“Like everything else in your body, the brain cannot work without energy. The ability to concentrate and focus comes from the adequate, steady supply of energy – in the form of glucose in our blood to the brain. This is possible by choosing whole grains with a low-GI, which release glucose slowly into the bloodstream, keeping one mentally alert throughout the day. Opt for ‘brown’ cereals, wheat bran, granary bread, quinoa, kammut, gluten – free oats and brown pasta. This should be consumed for three or more servings a day.”
Eggs
“The yolks are rich in choline, a nutrient the brain uses to make a neurotransmitter that may be vital to maintaining memory and communication among brain cells. A 10-year study by researchers at Boston University found that choline intake was associated with better performance on memory tests.”
Almonds, cashews, walnuts, hazelnuts, peanuts and pecans:
“All of these nuts contain omega- 3s and omega-6s, vitamin E, folate, vitamin B6 and magnesium. These should be consumed for five servings a week.”
Olive oil:
“ Use it as your main cooking oil. Olive oil nutrition data shows that it’s a good source of vitamins E which prevents mental decline and vitamin K. Vitamin E, especially in the presence of vitamin C, works to maintain a good memory, slow memory loss, and significantly reduce the risk of Alzheimer’s and dementia. Vitamin E can minimize the damage caused by a stroke by redirecting blood supply after the event.”
Add vitality with vitamins:
“ Certain B vitamins – B6, B12 and folic acid – are known to reduce levels of homocysteine in the blood. Elevated levels of homocysteine are associated with increased risk of stroke, cognitive impairment and Alzheimer’s disease.”
Pumpkin seeds:
“Just a handful of pumpkin seeds a day is all one needs to get recommended daily amount of zinc, vital for enhancing memory and thinking skills. The food items which should be avoided are Red meat, Butter and margarine, Cheese, Pastries and sweets, Fried or fast food in order to have healthy brain. Following the above do’s and don’ts in our diet, it may come together to prevent the brain from shrinking as we age.”
Salmon
“Studies show that substituting salmon for meat a couple times per week can slow mental degeneration.
Salmon – and other cold-water fishes like tuna, sardines, and halibut – contain high amounts of omega-3 fatty acids like docosahexaenoic acid (DHA). “DHA is the most abundant fatty acid in the brain. It makes sense that if you have higher levels of DHA in the blood, then the brain will operate more efficiently,” said Andrea Giancoli, registered dietitian and past Academy of Nutrition and Dietetics spokesperson. Low levels of omega-3 fatty acids in the blood have been linked to smaller brain volume and worse mental function performance.”
Omega 3s:
“People whose diets contain daily omega 3s have been shown to have 26% less risk of having brain lesions that cause dementia compared with those who do not. These fatty acids help the brain to stay in top shape. You can get your omega fatty acids from fish, flax seeds or by taking a good quality omega 3 supplements. Fish should be consumed once a week.”
Good post