Memory Enhancing Diet
Memory function, associated with the temporal lobes of the brain, can decrease with age. The good news is, certain types of foods are known to support and help the brain. Maintaining a healthy, balanced diet with plenty of fresh fruit and vegetables is best for body and mind, including memory. Foods rich in omega-3 fatty acids, vitamin B complex and antioxidants are among the most beneficial for the brain and should be eaten regularly.
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Antioxidants
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As we get older, our brain becomes more susceptible to inflammation and oxidation, processes which make it easier for free radicals to attach themselves to cells. Damage from free radicals can affect memory. Foods rich in antioxidants are known to decrease free radical damage and help protect the brain. Dark berries such as acai berries and blueberries, as well as red grapes, oranges, avocados, red apples, plums, broccoli, red bell peppers, brussel sprouts and spinach, are examples of antioxidant-rich foods.
Omega-3 Fatty Acids
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Omega-3 fatty acids can improve brain activity and memory. They are found in fish such as tuna, herring, wild salmon and mackerel as well as in walnuts, flax seeds, and extra virgin olive oil. These "good fats" help keep blood vessels healthy, which in turn aids circulation and ensures sufficient oxygen reaches the brain. As a major part of the grey matter that makes up the brain, omega-3 fatty acids also play an essential role in healthy nerve function and help maintain the function of brain synapses.
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Vitamin B Complex
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Vitamin B complex includes thiamin, (vitamin B1) and cyanocobalamin (vitamin B12). Thiamin is found in whole grains, beans, nuts and vegetables while vitamin B12 is found in meats, eggs and dairy products. Vitamin B deficiency can cause neurological problems. As stated at Memory Loss Online, severe thiamin deficiency can lead to Korsakoff's disease, which causes severe memory disorders as well as disorientation and hallucinations. A lack of Vitamin B12 can lead to neuron damage, with reported symptoms including dementia. It is important to ensure you are getting the correct amount of B vitamins and only take supplements if recommended by a doctor, as excessive doses of these vitamins may cause nervous system damage.
Importance of Balanced Diet
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It is important to eat a balanced diet for many reasons. One of these is to prevent memory loss. A balanced diet helps to balance activity in the temporal lobes of the brain, which are associated with memory. Moreover, it is advisable to avoid high carbohydrate or high sugar meals, or foods high in saturated fats or trans-fatty acids, such as fried or processed foods. People who eat diets high in saturated fats or trans-fatty acids may show signs of dementia earlier than people who eat balanced diets that include protein, complex carbohydrates and omega-3 fatty acids.
Diet and Alzheimer's
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Research increasingly suggests diet could be an important factor in preventing Alzheimer's disease. The exact causes of the disease are not known, however amyloid plaque, a substance that can build up in the brain, is known to play a key role. As reported by MSNBC, a study led by Dr. Carl Cotman, director of the Institute for Brain Aging and Dementia at the University of California, Irvine, found that older dogs fed a diet rich in antioxidants over several years were able to perform tasks---and learn new tricks---better than canines fed normally. MRI scans revealed structural changes in the brains of the dogs on the antioxidant diet, notably a decrease in the buildup of amyloid plaque.
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References
- Photo Credit blueberries 1 image by James Lewis from Fotolia.com
