As we age, memory may become a concern. The good news is that all types of food energy, not just carbohydrates, appear to enhance memory performance in healthy older adults, according to a study published in the November issue of the American Journal of Clinical Nutrition.
The positive effects of carbohydrates on cognition have been proven many times. In this study, researchers found that dietary protein and fat improve memory – regardless of the person’s blood glucose level. People performed better on memory tests after consuming carbohydrate, fat and protein drinks of equal calories compared to a placebo with no food energy. The takeaway is to remember to eat on a regular basis and avoid starvation diets.
Other research has found that a diet rich in antioxidants may help decrease one’s risk of developing Alzheimer’s disease. Vitamin E and vitamin C have proved to be most influential. Antioxidants help eliminate harmful free radicals from your body, helping to prevent a variety of diseases such as cancer.
Antioxidants may also improve immune function as well as lower one’s risk for infection. Vitamin E is a fat soluble vitamin found primarily in vegetable and nut oils, as well as in spinach and whole grain products. Vitamin C is a water soluble vitamin most commonly found in citrus fruits, as well as in tomatoes, spinach and red peppers. For maximum prevention, it is recommended that these vitamins be provided by actual foods (versus supplements) and to maintain a healthy lifestyle.
The structure of the nervous system is unique in terms of many nutrients. Many of the nerves are wrapped in myelin sheaths. Omega-3 fatty acids (especially DHA) are particularly important in the sheath structures surrounding many nerves. Wild-caught cold-water fish (like salmon), seeds (like pumpkin seeds or flax seeds) and nuts (like walnuts), are important food sources of omega-3 fatty acids. Flax seed ground can be one of the best ways to get the omega 3 fatty acids without the worry of the toxins that can come from the fatty fish. Just add 2 tablespoons of the ground seed to your diet daily for memory as well as heart health (see the label for flax seed nutritional information).
Other important nutrients involve the activity of the nerves, which is often carried out by special messaging molecules (neurotransmitters). In some cases, these molecules are simple amino acids or derivatives of amino acids. Amino acids are the basic building blocks of protein. For this reason, optimal protein intake and balanced intake of the amino acids within protein can be very helpful in support of the nervous system. In order for the nervous system to synthesize and circulate neurotransmitters, B complex vitamins are particularly important. Vitamins B6, B12, and folic acid could also be singled out as especially important in nerve metabolism. Green leafy vegetables are especially rich sources of many B vitamins.
Rebecca
