According to the American Academy of Neurology, there is a definite connection between foods frequently eaten and retaining memory. So, what should you be eating to lower your risk factors for memory loss?
In this study, those eating the highest amount of fruits and vegetables scored the highest in memory retention. This included six servings of vegetables and three servings of fruit daily. Interestingly, the participants who had the longest habit of eating fruits and vegetables had advantage over those recently switching dietary choices. Yet, even short-term change saw improvement in cognitive skills.
Eating leafy greens, dark-orange and red vegetables, berry fruits and drinking orange juice brought the best improvements. What is the connection between these items? Antioxidants, fiber and several other vitamins and minerals found in these fruits and vegetables.
Dark-green leafy vegetables are great sources of vitamins A, C, various B-vitamins, iron, calcium and fiber. The antioxidants A and C work to clear the body of free radicals that could impair function. The B-vitamins are associated with hundreds of chemical reactions that occur in the body. They are also strongly linked to neurological functions such as memory and mental states.
Looking to the reds, choose red bell peppers, tomatoes, tart cherries, cranberries, raspberries, rhubarb, pomegranates or beets. All of these healthy fruits and vegetables are positively packed with antioxidants such as vitamin A (beta carotene), vitamin C, manganese and fiber. You also find some of the key B-vitamins linked to strong mental health. The same is seen in those dark-orange fruits and vegetables. The extra fiber plays a dual role as it also serves to improve cardiovascular and gastrointestinal health in addition to mental clarity.
One of the easiest ways to increase vegetables is by adding salads filled with a variety of vegetables. Or perhaps a fruit medley added to breakfast. As the weather remains chilly, don't overlook soups and stews filled with multiple vegetables to warm the body and nourish the mind. Consider adding leafy greens to eggs. Pasta, rice or quinoa can be added to vegetable medleys with berries for a new flavor that is both filling and satisfying. Expand your vegetable and fruit intakes to expand your brain's ability to thrive!
Dianna Richardson of the Health, Wellness & Nutrition Center in Jefferson City has served communities as a wellness practitioner for more than 20 years. She has her doctorate degree in naturopathy, a master's degree in health and wellness, a bachelor's degree in public health education and is a certified wellness specialist. Core to her practice has been the use of nutrition to enhance health and improve vitality.