DIETS TO BOOST YOUR CHILD'S MEMORY.

Asper Mayos Clinics

Maximizing Memory Function Through Diet

Research indicates that your diet can significantly influence your memory function. Consuming a variety of plant foods rich in phytonutrients and healthier dietary fats can enhance your health. Phytonutrients, found in certain plants, are believed to be beneficial for human health and help prevent various diseases.

While there’s still much to discover about a brain-healthy diet, studies suggest that what benefits your heart may also be good for your brain. Therefore, avoiding unhealthy fats and diversifying your plant-based food intake could be the key to enhancing memory.

Memory-Boosting Foods

Diets rich in fruits, vegetables, whole grains, legumes, fish, healthier fats, and herbs or seeds can enhance the brain’s memory function. Here’s a closer look at these powerhouse foods:

Fruits

• Berries: High in antioxidants, they can protect the brain from oxidative damage, and prevent premature aging and memory-impairing dementia. Blueberries are a rich source of anthocyanin and other flavonoids that may enhance brain function.
• Grapes: Full of resveratrol, a memory-boosting compound. Concord grapes are rich in polyphenols, which can enhance brain function.
• Watermelon: High in lycopene, another powerful antioxidant. Watermelon is also a good source of water, which benefits brain health. Even mild dehydration can reduce mental energy and impair memory.
• Avocados: Rich in monounsaturated fat, which can enhance memory function by improving blood cholesterol levels when consumed in moderation instead of saturated fats.

Vegetables

• Beets: Rich in nitrates, a natural compound that can dilate blood vessels, allowing more oxygenated blood to reach the brain.
• Dark, leafy greens: Known for their antioxidants, such as vitamin C, and have been shown to reduce age-related memory loss. Greens are also rich in folate, which can enhance memory by decreasing inflammation and improving blood circulation to the brain.

Whole Grains and Legumes

• Complex Carbohydrates: Examples include cracked wheat, whole-grain couscous, chickpeas, oats, sweet potatoes, and black beans. Since brain cells run on glucose derived from carbohydrates and don’t store excess glucose, they need a steady supply of it. Complex carbohydrates are a preferred brain food, providing a slow, sustained supply of glucose. They take longer to metabolize and are high in folate, the memory-boosting B vitamin.

Seafood

• Fatty Fishes: Such as salmon, trout, mackerel, herring, sardines, pilchards, and kippers, are rich in heart-healthy omega-3 fatty acids. These have been shown to enhance memory when consumed one to two times per week. Omega-3 fatty acids don’t affect low-density lipoprotein (LDL) cholesterol and can lower triglycerides.
• Shellfish and Crustaceans: Such as oysters, mussels, clams, crayfish, shrimp, and lobster, are good sources of vitamin B12, a nutrient involved in preventing memory loss.

Healthier Fats

• Olive Oil: Provides monounsaturated fat, which can help reduce LDL cholesterol levels when used in place of saturated or trans fat. Extra-virgin olive oil is the least processed type with the highest protective antioxidant compound levels.
• Nuts: Such as walnuts, are a source of omega-3 fatty acids, which lower triglycerides, improve vascular health, help moderate blood pressure, and decrease blood clotting.

Herbs or Seeds

• Cocoa Seeds: A rich source of flavonoid antioxidants, which are especially important in preventing damage from LDL cholesterol, protecting arterial lining, and preventing blood clots. Cocoa also contains arginine, a compound that increases blood vessel dilation.
• Rosemary and Mint: Rosemary has been shown to increase blood flow to the brain, improving concentration and memory. Peppermint aroma has been found to enhance memory.
• Sesame Seeds: A rich source of the amino acid tyrosine, which is used to produce dopamine, a neurotransmitter responsible for keeping the brain alert and memory sharp. Sesame seeds also are rich in zinc, magnesium, and vitamin B6, other nutrients involved in memory function.
• Saffron: Has been shown to positively affect individuals with mild to moderate Alzheimer’s disease.

Making lifestyle modifications to control your cholesterol, blood sugar, and blood pressure levels, as well as not smoking, taking daily walks, and maintaining a healthy weight can help preserve memory function.

Here’s a recipe that combines brain-boosting vegetables and healthier fats:

Beet Walnut Salad

Serves 8

Ingredients:

• 1 small bunch of beets (or enough no-salt-added canned beets to make 3 cups, drained)
• 1/4 cup red wine vinegar
• 3 tablespoons balsamic vinegar
• 1 tablespoon olive oil
• 1 tablespoon water
• 8 cups fresh salad greens
• 1/4 cup chopped apple
• 1/4 cup chopped celery
• Freshly ground pepper
• 3 tablespoons chopped walnuts
• 1/4 cup gorgonzola cheese, crumbled

Instructions:

1. Steam raw beets in water in a saucepan until tender (skip this step if using canned beets). Slip off skins. Rinse to cool. Slice in 1/2-inch rounds. In a medium bowl, toss with red wine vinegar.
2. In a large bowl, combine balsamic vinegar, olive oil, and water. Add salad greens and toss.
3. Put greens onto individual salad plates. Top with sliced beets, chopped apples, and celery. Sprinkle with pepper, walnuts 
4.  and cheese. Serve immediately.

Nutrition per serving size of 1 cup lettuce and 1/2 cup beets: 90 calories, 5 grams fat, 1.5 grams saturated fat, 115 milligrams sodium, 9 grams carbohydrates, 2.5 grams fiber, 3 grams protein.

This content was recreated based on the original by Elizabeth (Lizzie) Bertrand, a registered dietitian in Nutrition in St. James, Minnesota.

[ARTICLE IS REWRTED FROM: Nutrient-rich diet to maximize memory - Mayo Clinic Health System]