Some memory issues are caused by genetic predispositions, injuries, diseases, and other reasons we can’t control. However, there’s reason to believe that, at other times, it can be caused (at least in part) by what we eat.
While it’s widely accepted that the “wrong” foods can cause health problems ranging from high blood pressure to cancer to problems sleeping, there has historically been less of a tie between food and memory. That’s changing. A recent study found that a diet rich in saturated fat and refined carbohydrates is associated with decreased cognitive function and dementia.
If you want to protect your memory and even increase your cognitive functions, here are the foods to help you do it … and the ones you should avoid.
Brain-Boosting Foods
Several types of foods contain vitamins and minerals that can help you retain your memory and contribute to your overall health:
- Fruits
If you have to pick one to add to your diet, blueberries should be your choice. They are rich in flavonoids which may improve your brain function. Other types of berries and fruits like grapes, watermelon, and avocado assist in keeping your body hydrated and supplying it with nutrients that fuel your brain. - Vegetables
Be sure to add dark, leafy greens to your diet to take advantage of their antioxidants. Toss some nitrate-heavy beets into your salad for an extra brain boost, too. - Legumes and Whole Grains
Sweet potatoes, chickpeas, black beans, oats, and cracked wheat are considered memory superheroes. Filled with complex carbohydrates, these foods provide a slow supply of glucose, which your brain needs to operate effectively. - Seafood
Salmon, trout, and other fatty fish give your body a big boost of omega-3 fatty acids and other minerals that promote brain health. In addition, consuming B12-filled oysters, mussels, clams, shrimp, and lobster may help prevent memory loss. - Healthy Fats
Olive oil and nuts offer vitamins and minerals that promote blood flow, which helps the brain function at maximum capacity.
Food to Avoid
As you try to eat healthier, cut these foods out of your regular diet (or limit them to special occasions).
- Margarine
Packed with trans fats, margarine can damage blood vessels that your brain needs to function. - Sugary Drinks
Fructose may cause your brain to not function as well as it should. - Artificial Sweeteners
People who drink diet drinks every day are more likely to develop dementia. - Fried Foods
Consuming french fries and other fried foods can damage blood vessels, which may affect brain health (and memory). - White Bread and Rice
Refined carbohydrates found in these foods can increase blood sugar levels, which may increase your risk of memory problems.
Protecting your gut health also affects your brain health and may play a role in warding off memory problems like dementia. In addition to managing your diet, monitor your alcohol, exercise regularly, and don’t smoke to keep your body in shape and healthy.
If you have a loved on in need of memory care, contact us to learn more about the Montessori-Inspired Lifestyle in our Diamond Desert Memory Pavilion.