Salad dressing with oil
“The data supports eating foods rich in vitamin E, including healthy vegetable oil-based salads, seeds, nuts, peanut butter, and whole grains,” says Martha Claire Morris, director of Nutrition and Whole Grains. Nutritional Epidemiology, Department of Internal Medicine, Rush University, Chicago.
Dr. Morris says that benefits have been seen with vitamin E-rich foods, but not with supplements. Research evidence is mixed, but vitamin E, a powerful antioxidant, helps protect neurons, or nerve cells, from brain diseases that affect memory, such as Parkinson’s disease, amyotrophic lateral sclerosis (ALS), and Alzheimer’s disease. In Alzheimer’s disease, neurons in certain areas of the brain begin to die, setting in motion a chain of events that leads to cognitive decline.
fish
Salmon, mackerel, tuna and other fish are rich in heart-healthy omega-3 fatty acids, including docosahexaenoic acid (DHA).
“In the brain, DHA appears to be very important for normal neuronal function,” Dr. Morris said.
Another benefit: Eating more fish means eating less red meat and other types of protein, which are high in saturated fat, which clogs blood vessels.
Dark green leafy vegetables
Kale, kale, spinach and cauliflower are good sources of vitamin E and folic acid, says Dr. Morris.
For example, 1/2 cup of cooked spinach contains 13% of your daily value of vitamin E.
It’s not clear exactly how folic acid protects the brain, but it may reduce blood levels of an amino acid called homocysteine. High levels of homocysteine can damage brain neurons, and folic acid helps break down homocysteine.
High levels of homocysteine are associated with an increased risk of heart disease.
“There is excellent research showing that a diet high in healthy fats, low in saturated and trans fats, and rich in whole grains, green leafy vegetables, and nuts is good for the brain and heart,” says Maria S. Carrillo, PhD, senior director of medical and scientific communications at the Alzheimer’s Association of Chicago.
avocado
A study published in the Archives of Neurology by Dr. Morris and colleagues suggests that foods rich in vitamin E, including avocados, and foods rich in the antioxidant vitamin C may reduce the risk of Alzheimer’s disease.
Sunflower seeds
Seeds, including sunflower seeds, are good sources of vitamin E.
One ounce of dry roasted sunflower seeds contains almost half of the daily value. Sprinkle it on your salad to give your brain a boost.
Peanuts and peanut butter
Although both are high in fat, peanut and peanut butter are great sources of healthy fats and rich in vitamin E.
Both of these foods help keep the heart and brain healthy and functioning properly. Other good choices are almonds and hazelnuts.
red wine
Studies show that moderate drinkers of red wine and other alcoholic beverages have a lower risk of Alzheimer’s disease, but there are other things that addicts may or may not do that affect their risk of developing Alzheimer’s disease. Dr. Carrillo said.
“Because people who drink and eat healthily tend to be healthier in other areas of their lives, it’s difficult to distinguish whether a healthy diet protects them from other healthy behaviors,” she said.
fruit
A 2018 review published in Current Nutrition Reports found that flavonoid-rich fruits such as blueberries and grapes protect against age-related cognitive decline. The paper acknowledges that more human studies are needed and shows that the effects are more pronounced in animals.
Citrus fruits and green tea were other foods considered in the review. They also contain flavonoids, which reduce inflammation and contribute to cognitive function.
All grains
High-fiber grains are an integral part of the Mediterranean diet, which is rich in fruits, vegetables, nuts, seeds, olive oil, and wine.
A 2021 study published in the journal Neurology suggests that the Mediterranean diet may be “protective against memory decline” in older adults (the average age in the study was about 70). Previous studies have also suggested that more research is needed to confirm the effect.
“We don’t consume food and nutrients in isolation, we eat them in combination with other foods, so there is value in diet,” said Nicholas Scarmis, associate professor of neuroscience at Columbia University.
The Mediterranean diet may play a role in reducing inflammation, oxidative stress, and other cardiovascular risk factors such as high blood pressure, which may increase the risk of brain and heart disease.
Diet Plus Exercise
Exercise is just as important as what you eat when it comes to making lifestyle changes that can improve your memory.
Literary review pub 2020
