Berries contain a particularly high amount of flavonoids called anthocyanidins that are capable of crossing the blood brain barrier and localizing themselves in the hippocampus, an area of the brain known for memory and learning.
Blueberries & strawberries
Blueberries and strawberries are rich in antioxidant compounds called anthocyanidins. Anthocyanidins have the ability to move from the blood into the brain, and studies have shown that these compounds concentrate in brain centres responsible for memory and learning.
Berries, fish, and leafy green vegetables are 3 of the best foods that fight memory loss. There's a mountain of evidence showing they support and protect brain health.
A new study of over 75,000 adults shows that eating just half a serving a day of certain colorful foods like strawberries, oranges, peppers and apples may lower your risk of cognitive decline by 20%.
Compounds in blueberries known as flavonoids may improve memory, learning and general cognitive function—and could slow age-related decline in mental function.
Blueberries are a rich source of anthocyanin and other flavonoids that may improve brain function. Grapes are full of resveratrol, a memory-boosting compound. Concord grapes are rich in polyphenols, which have the potential to promote brain function.
Phytochemicals
Phytochemicals found in bananas help preserve nerve tissue against neurotoxins, which deteriorate nervous tissue when exposed to its substance. This may also help in preventing neurological diseases such as Alzheimer's disease.
By making healthy food choices, getting exercise, meditating, getting quality sleep and spending time with friends—we reduce our risk of cognitive decline and improve our overall health and well-being.
Research shows that the best brain foods are the same ones that protect your heart and blood vessels, including the following: Green, leafy vegetables. Leafy greens such as kale, spinach, collards, and broccoli are rich in brain-healthy nutrients like vitamin K, lutein, folate, and beta carotene.
Here are the top worst offenders: Processed meats & cheeses: Foods like bacon, ham, and meats from the deli counter contain nitrosamines. Nitrates cause increased fats in the liver, which can be toxic for the brain. Excessive consumption of processed meats can also increase the risk of dementia.
Research has found that people who drink a lot of soda, sweet tea, and other sugary beverages are a lot more likely to have memory trouble. These drinks, which often have a type of sugar called fructose, might even cause certain parts of your brain to become smaller.
Best Foods for Preventing Dementia
Food that are rich in carotenoids include carrots, squash, sweet potatoes, bell peppers, tomatoes, papaya, apricots, and leafy greens such as spinach and kale.
Researchers determined that up to six cups of wild blueberries a day improves memory in older adults in 12 weeks, but the dose is unrealistic. When adding just one daily cup of blueberries to the diets of older adults, researchers found improvements in their long-term memory and some other aspects of cognition.
Eating strawberries, blueberries and acai fruit appears to counteract some of the declines in cognition that were noticed in research related to poor diet.
Many foods in the Western diet have been identified as risk factors for dementia and Alzheimer's, including red and processed meats, refined grains, sweets, and desserts. Excess alcohol intake, saturated fatty acids, and foods with a high number of calories are also risk factors for Alzheimer's.
A recently published study conducted by Tufts researchers suggested a diet rich in fruits and vegetables (especially flavonoid-rich choices like apples, pears, berries, and tea) was associated with lower risk of developing Alzheimer's disease and related dementias.
Eggs provide bioactive compounds, such as lutein, choline, zeaxanthin, and high-value proteins, that may have a protective role against dementia due to their beneficial effects on inflammation (22, 23).
Offer different types of drink throughout the day such as tea, coffee, hot and cold milky drinks, fruit juice or smoothies, soup, squash and water. Make sure the cup or glass is suitable – not too heavy or a difficult shape.
Strong scientific evidence exists that eating blueberries, blackberries, strawberries and other berry fruits has beneficial effects on the brain and may help prevent age-related memory loss and other changes, scientists report.
New research from King's Faculty of Life Sciences and Medicine has found that eating a handful of wild blueberries daily has health benefits, including lowered blood pressure, faster reaction time, and improved memory and brain cognition.