9 Foods That May Help Save Your Memory
Healthy food and memory
Healthy eating lowers your risk of diabetes, hypertension, and heart disease, but it's not yet clear if that's true for Alzheimer’s disease as well.
“I can’t write a prescription for broccoli and say this will help—yet,” says Sam Gandy MD, PhD, the associate director of the Mount Sinai Medical Center Alzheimer’s Disease Research Center, in New York City.
(The National Institutes of Health has said there is insufficient evidence that food, diet, or lifestyle will prevent Alzheimer’s disease.)
It’s not a lost cause though. Here are 9 foods that researchers think will keep your whole body—including your brain—healthy.
Oil-based salad dressings
The benefit has been seen with vitamin-E rich foods, but not supplements, she says.
A potent antioxidant, vitamin E may help protect neurons or nerve cells. In Alzheimer’s disease, neurons in certain parts of the brain start to die, which jump-starts the cascade of events leading to cognitive deterioration.
“In the brain, DHA seems to be very important for the normal functioning of neurons,” Morris says.
Another plus: Eating more fish often means eating less red meat and other forms of protein that are high in artery-clogging saturated fats.
Dark green leafy vegetables
For example, one cup of raw spinach has 15% of your daily intake of vitamin E, and 1/2 a cup of cooked spinach has 25% of your daily intake.
Exactly how folate may protect the brain is unclear, but it may be by lowering levels of an amino acid known as homocysteine in the blood. High levels of homocysteine may trigger the death of nerve cells in the brain, but folic acid helps break down homocysteine levels.
High homocysteine levels have also been linked to an increased risk for heart disease.
Research by Morris and her colleague suggests that foods rich in vitamin Eincluding avocado, which is also high in the antioxidant powerhouse vitamin Care associated with a lower risk of developing Alzheimer’s.
One ounce of dry-roasted sunflower seeds contains 30% of your recommended daily intake. Sprinkle them on top of your salad to give your brain a boost.
Peanuts and peanut butter
Both foods may help keep the heart and brain healthy and functioning properly. Other good choices are almonds and hazelnuts.
“There has been some very good research that diets that are high in healthy fats, low in saturated fat and trans fats, and rich in whole grains, green leafy vegetables, and nuts are good for the brain and the heart,” says Maria C. Carrillo, PhD, senior director of medical and scientific relations at the Chicago-based Alzheimer’s Association.
“People who drink alcohol or eat healthy may be healthier in other aspects of their life, so it is difficult to disentangle whether it’s the healthy diet that protects them versus other healthy behaviors.”
This mechanism helps get rid of toxic proteins associated with age-related memory loss.
Research out of Columbia University Medical Center in New York City shows that this diet may be linked to lower risk of the mild cognitive impairment that can progress to Alzheimer’s disease.
“We don’t eat foods or nutrients in isolation, we eat in combination with other foods so there is value in dietary patterns,” says Nikolaos Scarmeas, MD, an associate professor of neurology at Columbia University, who conducted the studies.
This type of diet may reduce inflammation, oxidative stress, and other vascular risk factors such as high blood pressureall of which may have a role in increasing risk for brain and heart diseases.
Experts all stress that getting regular exercise is also an important part of the equation when it comes to staving off many diseases, including Alzheimer’s.
The bottom line?
“We can‘t go out and say, ‘Eat these things and you are protected from Alzheimer’s,' but there is almost no downside to increasing your physical activity and consuming a diet rich in whole grains, vegetables, fish, healthy oils, nuts, and seeds,” Morris says.