A Harvard nutritionist discovers 5 foods she eats every day for a good memory
I always tell people to think of the brain as the organizer of almost everything: our thoughts, memory, focus, movements, breathing, heartbeat, and that certain foods can help it be stronger, sharper, and more wise, smart, clever. Our brain and diet also play a key role in longevity. What we eat can directly affect inflammation and oxidative stress in our body, both of which can affect the risk of neurodegenerative diseases, including Alzheimer’s and Parkinson’s. Dr. Uma Naidoo from Harvard shows 5 foods she herself consumes.
Extra dark chocolate
Extra dark chocolate is full of antioxidants and cocoa that help maintain the health of brain cells. It also contains fiber to help reduce inflammation of the brain and prevent cognitive abilities. A 2020 study found out how dark chocolate and white chocolate can affect adult memory. Participants who were given dark chocolate had better verbal memory performances two hours after consuming the chocolate, compared to the group that ate white chocolate. The researchers suggested that this was due to the higher content of flavonoids in dark chocolate, which could significantly improve cognitive function in humans.
They are packed with antioxidants, phytonutrients, fiber, vitamins and minerals. These nutrients help maintain memory and fiber content helps feed microbes in the gut to reduce inflammation of the brain. She suggests choosing from a variety of red, blue and black forest fruits. Strawberries, for example, are rich in flavonoids and can help slow down forgetfulness; Blueberries contain various types of flavonoids associated with the prevention of oxidative stress.
One of the main ingredients in it is turmeric. It is a powerful anti-inflammatory substance. Consuming it can help reduce anxiety symptoms and not lower cognitive abilities, regardless of age. Turmeric is good, but the benefits can be stronger when combined with black pepper. In rice, potatoes or oatmeal you can use it as many times as you want.
Green salads are a key element in healthy diets for the brain because they contain folate, it is a B vitamin that supports the development of neurotransmitters. Folate deficiency is associated with depressive symptoms as well as aging cognitive abilities.
Dr.'s Favorites Uma are:
Arugula, spinach, Swiss Chard, cabbage. If you can not eat them as they are, you can add them to food. In pizza pasta or burritos.
Fermented foods have lactic acid that can generate intestinal friendly bacteria.
"We have what is called a gut-brain connection," says Naidoo. "So when we eat fermented foods and improve intestinal health, we can also improve our cognitive function."
She likes to eat home-made kimchi as a snack with celery, or combine it with salads for extra texture and flavor.