6 Best memory foods & brain health
If you’re searching for the best memory foods for improving brain health, you’re not the only one.
The best foods for memory are:
What are the 3 other foods that fight memory loss?
Berries, fish, and leafy green vegetables are backed by evidence supporting their ability to defend against memory loss for humans.
How many people 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 from this issue. In fact, fixing this problem can be downright enjoyable when you eat these memory-supporting foods.
Eggs: the brain food
Eggs are more than just a breakfast staple; they are known as a “brain food”. The primary reason for their memory-enhancing power is choline. Choline is an essential water-soluble nutrient that plays a critical role in your body, including DNA synthesis, cell structure, and messaging, maintaining the healthy liver function, and supporting the central nervous system (CNS).
But. we’re talking about the memory here, so…
How does choline help memory? 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 daily 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 with folate 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 foods.)
And that’s a shame because fish and other foods that contain omega-3s are 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.
What does DHA do for the brain? Studies show that DHA may help memory, cognition, and focus! It also helps increase blood flow to the brain, helping boost brain power.
Foods rich in omega-3 fatty acids include:
- Fish: salmon, mackerel, herring, sardines, anchovies
- Cod liver oil
- Chia seeds
With all these brain-boosting benefits, omega-3 foods like fish should be your first choice if you want to improve your memory.
How memory and our brain cells change with cognitive decline
It’s important that we understand why our brain cells change with cognitive decline in order to comprehend how these foods reverse brain aging.
Let’s jump into it:
Brain cells change by decreasing or faltering function in response to brain shrinkage and reduced neuron quantity. This shrinkage directly impacts memory and our ability to reason, focus and think flexibly.
The hippocampus is especially prone to these changes. In neurodegenerative diseases, the hippocampus is one of the first areas to suffer damage.
This loss of cells impairs memory function, formation, and recall, which is why memory foods are so important for seniors!
Scientific evidence and our brain function
In this section, we will discuss foods that improve brain function for certain neurological diseases and cognitive declining states like:
- Alzheimer’s disease
- Brain Fog
- Age-Related neurodegenerative diseases
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 and stimulate stem cell production.
They do this by:
- Reducing inflammation
- 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 can be described as a lack of focus, memory issues, and a 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, and 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, improve 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.
These foods help increase cognitive function and support brain health by
- Increasing memory recall
- Reducing stress levels
- Regulating blood sugar levels
- Improving sleep quality
Again, many of these benefits come from the food’s ability to reduce inflammation, stop the build-up of toxins, and promote neuron growth.
Age-related neurodegenerative diseases:
Neurodegenerative states are diseases that damage the cells of the nervous system. This damage eventually leads to a progressive decline in function. These diseases impact cognitive abilities, motor skills, and memory.
These nutrients and food components positively impact recovery from neurodegenerative disorders:
Omega-3 fatty acids: These fatty acids are found in fish oil and help protect the brain from damage. They also improve memory and cognition.
Vitamin B12: The b vitamins are essential for healthy function. People with neurodegenerative diseases often have low levels of B12. Getting enough b vitamins can help improve memory, cognitive function, and nerve signals.
Folate: This vitamin is also essential for the brain’s function. People with neurodegenerative diseases often have low levels of folate. Getting enough of this vitamin can help improve memory and cognition.
Vitamin K : This vitamin is important for memory and cognition. People with neurodegenerative diseases often have low levels of vitamin K. Getting enough of this vitamin can help improve memory and cognitive function.
Antioxidants: Antioxidants help protect the cells of the nervous system from damage. They are found in many different healthy foods, including berries, vegetables, and nuts.
Now that we’ve covered foods that positively impact brain health in mild cognitive impairment, brain development diseases, and poor mental function – we’re going to talk about certain foods that actually cause damage.
What foods make your memory worse?
There are tons of poor foods and diets that rob our brains of good saturated fats and essential nutrients, induce brain shrinkage, and rob us of a healthy lifestyle. You’ll quickly realize how crucial it is for brain-boosting foods to be part of a healthy diet.
Gradual cognitive decline and memory impairment foods:
Sugary Drinks: Sugary drinks (not to be confused with healthy caffeine consumption) damage the neural network by promoting inflammation and oxidative stress. This leads to memory problems, as well as a wide range of health problems.
Processed Foods: Processed foods are loaded with unhealthy chemicals, artificial flavors, colors, and preservatives. These chemicals have been shown to damage the brain and lead to memory problems.
Fatty Foods: Fatty foods can cause inflammation in the brain, which leads to memory problems. They can also lead to a condition called Alzheimer’s disease.
Alcohol: Excessive alcohol consumption can damage the brain and lead to memory problems.
Aspartame: Aspartame is a chemical found in many diet drinks. It has been linked to memory problems and other health issues. The mechanism of action is still unknown, but it is thought to cause damage to the cells of the nervous system.
Refined Carbs: Refined carbs, such as white bread and pasta, are low in fiber and nutrients. They can cause blood sugar spikes, which can lead to memory problems.
Foods High in Trans Fats: Foods high in trans fats can damage the brain and lead to memory problems. Trans fats hurt brain health by increasing inflammation and oxidative stress.
Highly Processed Foods: Highly processed foods are loaded with unhealthy chemicals, artificial flavors, colors, and preservatives. These chemicals have been shown to damage the brain and lead to memory problems.
Beta carotene: Beta carotene is a nutrient found in many fruits and vegetables. It is important for healthy brain function. However, it can also be harmful to the brain. Too much can actually damage the cells of the nervous system and lead to memory problems. This is a particular concern for people who take supplements containing high levels of beta-carotene.
Bringing memory foods together:
In order to stay healthy, it’s important to eat your leafy greens, eat fish, stay on top of your vitamins such as Vitamin E & Vitamin K & Vitamin C, indulge in healthy fats to build new brain cells, blood vessels, and maintain a solid blood-brain barrier control center.
What about the blood-brain barrier?
The BBB acts as a shield that protects the brain from harmful substances in the blood. It is also important for controlling the passage of nutrients into and out of the brain.
When the BBB is damaged, it can allow harmful substances to enter the brain and damage the cells. This can lead to memory problems.
What about dark chocolate?
Dark Chocolate has been studied as a brain-healthy food. Specifically, it has been shown to improve memory and cognition.
It is thought that this is due to the antioxidants found in dark chocolate. These antioxidants help protect the neurons from damage, and thus we experience slower mental decline.
So, what’s the bottom line?
Our memory is one of our most precious assets. To keep our memory functioning at its best, it’s important to eat a healthy diet that includes plenty of memory-boosting foods!
What if you can’t eat all these memory-boosting foods?
Don’t worry. We’d be shocked if you could eat enough of these foods to give you the nutrients your brain desperately needs. Instead, we invite you to discover a patented BRAIN BOOSTING solution that contains all of these nutrients in their most absorbable forms. It’s quick. It’s easy. And it’s convenient!