Memory disorders usually occur with age and can progress to Alzheimer’s disease. But there are ways to preserve memories with food. Here are 10 foods to preserve your memory.
Based on fruits, vegetables, whole grains and olive oil, the Mediterranean diet is great for brain health. It has also been shown to be beneficial against cardiovascular disease. Good food for the heart is also good for the brain.
Mediterranean foods are recommended along with the DASH diet designed to reduce high blood pressure to prevent age-related cognitive decline. The DASH diet includes fresh and dried fruits and vegetables, whole grain foods and dairy products. Red meat is not recommended and is replaced by poultry and fish. Fatty and sugary foods should be avoided. The DASH diet combined with the Mediterranean diet has created a new brain-health-enhancing diet, the MIND diet.
The Mind Diet usually includes avoiding red meat, margarine, pastries, sweets, fried foods and fast food. The daily menu should always include vegetables, nuts and whole grains. It is recommended to eat lemon once every two days. Two or more red berries per week, fish at least once a week, two or more per week Poultry andEggs and dairy products approved.
It is known that the MIND diet can reduce the risk of Alzheimer’s disease by 53 percent. This diet also has strong effects on cancer, heart health and weight control.
Pay attention to the cooking method
Uncontrolled cooking can destroy all the antioxidants as well as many minerals and vitamins and release carcinogenic substances. Healthy foods that can be changed through cooking can harm our cognitive abilities instead of improving them. Omega 3, which is destroyed at high temperatures, is oxidized; Prolonged cooking of fish, poultry and meat results in heterocyclic amines (AHC) and hydrocarbons (PAH); Fried or fried starch (rich in carbohydrates) leads to the risk of acrylamide, a carcinogenic substance. Experts recommend steaming with light steam (not more than 100 ° C).
If you prefer to grill, you can marinate it with a spice that destroys the production of harmful substances, lemon, apple cider vinegar, garlic or rosemary.
10 foods that protect memory
A balanced diet is essential for a healthy brain. Also, some foods help to enhance memory and cognitive ability.
Here are 10 foods that preserve memory.
Whole grains, a real brain fuel, also protect the body against cardiovascular disease. What is good for the heart in general is also good for the brain. Whole grains are considered an excellent food for the brain, which is rich in fiber, B vitamins, magnesium, antioxidants and various essential amino acids.
The amino acids they contain are great for fatigue, sleep, memory or concentration. Oats and other whole grains, which have low glycemic index, do not cause large fluctuations in blood sugar and thus act as a stable energy source for the brain.
It is recommended to eat 45 grams of whole grains in each meal. These can be eaten in the form of whole bread or whole grains for breakfast.
Pigment that gives yellow a yellow colorurcumin It has many useful features. Curcumin is beneficial in reducing oxidative stress, anti-inflammatory effects as well as controlling diabetes and cholesterol.
Therefore, turmeric is a spice that should be preferred for brain health. It is more effective when combined with yellow and black pepper. This is because the peppermint in black pepper activates curcumin and increases its bioavailability to the brain.
Below the shell, this nut resembles the two hemispheres of the brain. Its oils are of excellent quality for the brain, and walnuts contain two-thirds of the fatty acids needed for good communication between nerve cells. The omega 3 / omega 6 ratio is excellent and therefore very protective for the entire cardiovascular system.
It is also rich in vitamin E, which protects the brain. It has antioxidant and anti-inflammatory effects and also enhances the process of neurogenesis.
It is recommended to eat 20 grams of walnuts daily. Studies have shown a relationship between eating high nuts and low body weight. Other nuts can also be eaten for brain health. Oily seeds such as nuts, hazelnuts, pesto or pumpkin, flax, chia, sesame and pine nuts, which contain healthy fats, are also recommended.
Vitamin E in them prevents cognitive impairment, especially in the elderly.
Eggs have a positive effect on the nervous system and help to stimulate the nervous system. Eggs are one of the healthiest foods in the world and contain almost all the nutrients.
Along with their high-quality protein content, eggs are also versatile. You can also eat eggs alone, which you can add to many recipes.
Olive oil is the key to the Mediterranean diet, which forms the basis of the Mind Diet. Although there are many options, it is the most delicious and great for the brain. It is the best heart-friendly food that significantly reduces the risk of cardiovascular disease and cerebral palsy. Extra virgin olive oil has anti-inflammatory effects because it is rich in antioxidants.
Choose organic oils to preserve their nutritional value. Eat with your raw or cooked vegetables or steamed fish. Can also be used as cooking oil.
The unsaturated fatty acids and EPA (an omega 3 derivative) in olive oil act as stimulants for oral memory. Extra virgin olive oil improves blood circulation to the brain.
Green tea is known for its high levels of antioxidants and purifying functions. Researchers have also shown that green tea has efficacy in helping to protect the brain and memory.
Drinking a glass of green tea after eating will be very good for your memory.
Sardines, salmon, mackerel, anchovy Oily fish such as tuna and tuna are rich in omega 3, a polyunsaturated fatty acid that is essential for building brain cells. Its antioxidant and anti-inflammatory properties act as a protector against cardiovascular disease and stroke.
They contain the best omega-3s, especially DHA, which are needed for brain development and are absorbed directly by the cell membrane. DHA is an omega 3 derivative that improves cognitive performance.
It is recommended to eat fish once or twice a week. Beware of extremely high cooking temperatures, which destroy omega-3. These fish also contain vitamin B3, which helps fight Alzheimer’s disease.
These lemons have very high nutritional value for overall health. These make up for most of the disease-causing nutrient deficiencies and make a good alternative to animal products for protein intake when combined with grains. Chickpeas, which are part of the legume, are a very good source for improving brain performance. They are rich in carbohydrates and provide the energy needed for proper functioning of the brain.
Chhola contains B vitamins and magnesium, which are essential for proper functioning of the brain. The richness of gram in complex carbohydrates provides the brain with a stable source of energy.
Especially if you are a vegetarian or a vegetarian.You can eat gram every day. The MIND diet recommends eating legumes at the rate of 30 grams per serving 3 times a week. Eating lentils, broad beans, beans, soybeans and peas is also recommended.
Cabbage, like all dark leafy greens, contains substances that secrete sulforaphane, a sulfur compound that has anti-inflammatory effects. Its anti-inflammatory effects are felt throughout the body. They provide protection throughout the body, including the brain. Full of provitamin A, lutein and zeaxanthin, they have very beneficial antioxidant power.
Eat seasonal greens and colorful vegetables at lunch and dinner. Save the largest portion of your plate for vegetables. The fiber found in dark green vegetables lowers cholesterol levels and slows the entry of glucose into the blood. It also improves digestive health. Therefore, it should not be missing from the table.
The fruit of the forest
It is known that forest fruits such as strawberries, raspberries, currants, cherries, blueberries, rose hips, cranberries and blackberries are the richest foods in terms of antioxidants that prevent premature cell aging and are also valuable for brain function.
These fruits have an effect on the degeneration of neurons caused by Alzheimer’s disease and especially on memory. These nutrients, which improve blood circulation, strengthen the blood capillaries which provide good oxygen to the brain.
It is recommended to eat at least twice a week. In winter, these fruits are less available and may be replaced by vitamin C-rich fruits such as citrus or kiwi. Avoid eating it as fruit juice, take it completely.