By: Dr. Keith Darrow, PhD, CCC-A

Boost Your Memory with Foods That Support Cognitive Function

Memory is an essential cognitive function that allows us to retain, retrieve, and use information from our experiences. As we age, it’s natural for memory to decline, but diet plays a significant role in maintaining and even enhancing our memory capabilities. Consuming certain foods can provide the brain with nutrients that support and improve memory function. Here, we explore the best foods to incorporate into your diet to help boost your memory.

My published cookbook, Healthy Food Healthy Brain, is your definitive guide to doing more to ensure you stay mentally, physically and cognitively healthy by eating the right foods and making sure you feed your brain the very best, every day, every meal. This includes eating the right foods to avoid triggering that nasty tinnitus! 

For a complimentary copy of my book, tap this link and get started!  www.brainhealthyrecipes.com.

Omega-3 Fatty Acids: The Brain’s Best Friend

Omega-3 fatty acids, particularly DHA (docosahexaenoic acid), are crucial for brain health. They support the structure of brain cells and enhance synaptic plasticity, which is vital for learning and memory. Foods rich in omega-3s include:

Fatty Fish: Salmon, mackerel, sardines, and trout are excellent sources of DHA and EPA (eicosapentaenoic acid), another important omega-3 fatty acid.

Walnuts: These nuts are not only rich in omega-3s but also contain antioxidants and other nutrients that support brain health.

Flaxseeds and Chia Seeds: Both are plant-based sources of omega-3s, particularly beneficial for vegetarians and vegans.

Antioxidant-Rich Foods: Protecting Brain Cells

Antioxidants combat oxidative stress, which can damage brain cells and impair memory. Foods high in antioxidants include:

Berries: Blueberries, strawberries, and blackberries are packed with flavonoids, a type of antioxidant that has been shown to improve memory. Blueberries, in particular, have been linked to delaying brain aging and improving memory.

Dark Chocolate: Rich in flavonoids, dark chocolate can enhance memory and improve cognitive function. Choose chocolate with at least 70% cocoa for maximum benefits.

Leafy Greens: Spinach, kale, and broccoli contain antioxidants like vitamin C and beta-carotene, which support brain health.

B Vitamins: Essential for Brain Function

B vitamins, especially B6, B12, and folate, are essential for brain health. They help produce neurotransmitters, which are chemicals that transmit signals in the brain. Foods high in B vitamins include:

Leafy Greens: Spinach, kale, and other leafy greens are rich in folate and vitamin B6.

Eggs: A good source of B12 and choline, which is converted into acetylcholine, a neurotransmitter important for memory.

Whole Grains: Brown rice, oatmeal, and whole-grain bread provide B vitamins and help maintain steady blood glucose levels, essential for brain function.

Nuts and Seeds: Nutrient Powerhouses

Nuts and seeds are packed with nutrients that support memory and overall brain health. They are rich in antioxidants, healthy fats, and vitamins. Some top choices include:

Almonds: High in vitamin E, which has been linked to reduced cognitive decline.

Pumpkin Seeds: Contain magnesium, iron, zinc, and copper, all of which are essential for brain health.

Sunflower Seeds: Rich in vitamin E and other antioxidants that support brain function.

Whole Grains: Steady Energy Supply

The brain relies on a steady supply of glucose, which whole grains provide. These foods release glucose slowly, helping to maintain concentration and focus. Good options include:

Oatmeal: Provides a steady release of energy and is high in fiber.

Quinoa: A complete protein that also provides a slow release of energy.

Brown Rice: Contains B vitamins and fiber, supporting brain health and overall well-being.

Fruits and Vegetables: Diverse Nutrients for Brain Health

A diet rich in fruits and vegetables ensures a wide range of nutrients that support brain health and memory function. Key examples include:

Tomatoes: Rich in lycopene, an antioxidant that helps protect brain cells from damage.

Oranges: Provide vitamin C, which is crucial for preventing cognitive decline.

Avocados: Contain healthy fats that support brain health and improve blood flow.

Practical Tips for Incorporating Memory-Boosting Foods

1. Start Your Day with a Nutritious Breakfast: Include eggs, whole grains, and berries to fuel your brain.
2. Snack Smart: Choose nuts, seeds, and dark chocolate for a brain-boosting snack.
3. Include Fatty Fish: Aim to eat fatty fish at least twice a week.
4. Embrace a Rainbow of Vegetables: Incorporate a variety of colorful vegetables into your meals to ensure a diverse intake of nutrients.
5. Stay Hydrated: Drink plenty of water, as dehydration can impair cognitive function.

Below is a healthy lunch recipe from my cookbook. Please feel free to let me know if you enjoy it!

Romaine Lettuce Wraps

Romaine lettuce leaves work well for making quick meals that you can take with you on the go. Kale, spinach, romaine lettuce, and Swiss chard are among the best foods for brain health. This is because they are loaded with powerful antioxidants that protect the brain from deteriorating. You can make two of these in the morning and take them with you for lunch or a mid-morning or mid-afternoon snack. 

Ingredients:

·         2 large Romaine lettuce leaves

·         4 slices of chicken breast

·         4 slices of tomato

·         ½ lime

·         1 avocado – sliced

Directions:

1.  Take 2 large Romaine lettuce leaves and place them on a plate. 

2.  Add slices of chicken breast and 2 slices of tomato to each and season with Himalayan pink sea salt and pepper. 

3.  Place avocado slices on top and squeeze lime juice over all slices.

4.  Wrap up and secure with toothpicks

You can make two of these in the morning and take them with you for lunch or a mid-morning or mid-afternoon snack. 

Macronutrients:

280 calories

9 grams protein

18 grams carbohydrates

8 grams fat

Incorporating a variety of nutrient-rich foods into your diet can significantly enhance memory and overall brain function. By making conscious dietary choices, you can provide your brain with the essential nutrients it needs to stay sharp and healthy. Remember, a well-nourished brain is key to maintaining cognitive abilities and enjoying a high quality of life as you age. Make these memory-boosting foods a regular part of your diet and reap the benefits of a sharper, more resilient mind.

As I bring you essential information each month about the connection between eating healthy and long term overall active aging, it is important to keep in mind that the number one way to potentially prevent dementia and cognitive decline is to FIRST TREAT YOUR HEARING LOSS!

Please remember this month and every month to treat your hearing loss and tinnitus and feed your brain for optimal performance.

And, again, don’t forget your complimentary free copy of my book! www.brainhealthyrecipes.comTo learn more about aging gracefully, treating hearing loss, and maintaining a healthy brain, please visit – www.excellenceinaudiology.org.