When it comes to food to boost your memory, it all lies in the mind. This can be described as a diet dubbed”the MIND diet.
MIND diet can be described as a method to eat that emphasizes and emphasizes food and other nutrients that are closely linked to brain health, supported by research.
It is believed that the MIND diet is based on two different diets which are it is a variation of the Mediterranean diet as well as the DASH (Dietary Approaches to Reduce hypertension) diet. Similar to its predecessors, the MIND diet’s primary concentration is on fruit and vegetables however, it does have one distinct feature in that the MIND diet focuses on specific food items and nutrients that are brain-healthy. As a part of a complete lifestyle is followed, the MIND diet is able to slow the decline of cognitive abilities as we the advancing years.
Jean Hailes’s Naturopath Sandra Villella says that studies about this eating pattern are encouraging. “One research study involving 80 to 90-year-olds revealed that, after five years, people who strictly adhered to MIND’s principles closely MIND eating plan had brains 7.5 years older than those who did not follow the MIND diet’s principles,” Sandra says.
Here are the top food groups according to research, to keep your mind sharp and your memory healthy.
Get your green on
There’s no doubt about it that green leafy veggies are an absolute star in the realm of health foods – and this is because they are packed with. With brain-friendly nutrients like flavonoids and folate studies have shown that eating your greens will enhance brain health and assist in preventing dementia and cognitive decline. Think of spinach, rocket, Kale, Swiss broccoli, and chard.
Blueberries reverse brain-age
In terms of nourishing your mind and memory Blueberries, in particular, meet all the criteria. Evidence is mounting that they could stop, or even reverse the effects of aging in the mind. They contain a low amount of sugar, are high in antioxidants, and have anti-inflammatory properties.
Fruits that are fresh or frozen Sandra suggests adding blueberries to your breakfast each morning. “If you aren’t able to buy blueberries each day choose blackcurrants, prunes, plums, and black grapes. These more intensely colored fruits are an excellent food source for antioxidants” Sandra says.
Take a bite of a rainbow of different foods
Another category of nutrients worth focusing on is carotenoids. Carotenoids are color pigments that naturally occur that are found in a wide range of fruits and vegetables. And studies suggest that they can be beneficial to the health of your brain. A study of 13 years on women and men aged between 45-60 years old found that those who consumed carotenoid-rich food had better results in terms of memory, language, and cognitive processes at the conclusion of the research than people who did not have these nutrients.
“To increase the number of carotenoids in your food, consume diverse amounts of fruits and vegetables that come in every shade in the rainbow,” Sandra suggests. Sandra. “Include oranges, reds, yellows as well as darker greens and purples. The most abundant sources of carotenoids are carrots, tomatoes sweet pumpkin, potato as well as spinach.”
Fish fats with a great taste
The brain’s 60% percent fat, so it’s not a surprise that fats in the food you consume influence your brain’s health and the ability of your brain to perform optimally. Studies have found that the lack of Omega-3 fats in your food can be associated with memory loss and brain function issues. Studies have also shown that one fish meal per week is enough to decrease your risk of developing dementia. when you increase it to the recommended 2 or three times a week the better protected yourself (and the brain) are likely to be.
The most beneficial seafood and fish that nourish the brain are those that have the highest concentrations of omega-3 fats like mackerel, sardines, and trout. tuna, and calamari.
nuts and seeds
Vitamin E is sort of a neglected vitamin. But it’s an essential vitamin that helps preserve memory, and research has shown that it shields brain cells from being damaged. Additionally certain (but not every) studies have revealed that it may reduce cognitive decline and enhance the health of brain cells in those suffering from Alzheimer’s disease.
To obtain more vitamin E foods to include in your diet, make sure to include wholegrains, sunflower seeds hazelnuts, almonds, as well as olive oil.
Balance for brain health
As there are nutrients that help to nourish the brain, so are food items that could produce the opposite effect if consumed too frequently.
Animal studies have revealed that a diet that is high in saturated fats and refined carbohydrates may disrupt the brain’s functioning. Another study on people with a significant decline in memory discovered that a diet that was high in processed food items (such as cookies, snacks foods sweets, fried food, and sweets along with processed foods) was linked to cognitive impairment.
Like everything else in life, there’s a need for balance, as Sandra clarifies.
“It’s okay to enjoy these food items as a treat or treat once in a while however, you should not go beyond that and you’ll miss the benefits and benefits real food, and good food, has to offer,” she says.