Memory Boosting Foods For Seniors
Submitted on November 1, 2013
No food can “give” you a retentive memory but these foods can help stave off memory loss that accompanies aging.
Old age brings along its fair share of problems and you will need to alter your lifestyle considerably in order to combat these issues. As you get older, your healthcare provider will probably advise you to eat right, exercise regularly, sleep for 8 hours a day, quit unhealthy practices and get plenty of rest. However, it is essential that you take care of your mental health just as much as you look after your body. After all, memory loss is one of the first signs of aging. Fortunately, there are several ways to keep your grey cells going strong! This in turn, helps you retain your memory even as you get ready to become a senior.
Making a few changes to your daily diet could also have a positive impact on your brain power. Try to ensure that your diet contains high amounts of memory-boosting foods, such as -
- Oily fish: Sardines, salmon and other similar varieties of oily fish contain high amounts of DHA. This omega-3 fatty acid is essential for optimizing mental performance and improving memory. You could either eat oily fish 3 times each week, or add a fish oil supplement to your diet
- Whole eggs: In order to avoid dietary cholesterol, many of us consume only the whites of the egg. However, egg yolks are excellent sources of Choline, a nutrient that belongs to the Vitamin B family. This nutrient helps to produce acetylcholine, a neurotransmitter, which is involved in the process of memorizing. For best results, incorporate a whole boiled egg into your breakfast.
- Nuts: According to the American Journal of Epidemiology, foods that are high in Vitamin E reduce the risks of cognitive decline in elderly people. Many nuts like almonds, pine nuts and peanuts are excellent sources of this vitamin E. Walnuts too are good for the memory, because they contain DHA as well as an antioxidant known as ellagic acid.
- Rosemary: Studies show that just exposure to the scent of rosemary oil can help boost your memory. One of the main chemicals present in rosemary oil (known as 1,8-cineole) is often linked to better brain performance. Add rosemary herb to your cooking not only enhances its taste, but also its nutritional value. Alternately, you could use rosemary aromatherapy oil in different ways.
- Poultry: Turkey and chicken meat contain an amino acid, known as L-Tyrosine. The brain uses this amino acid to produce a chemical known as dopamine, which regulates memory and mental alertness.
- Shrimp: This seafood favorite has been known to prevent memory loss, because of the high levels of B12 Vitamin it contains. Shrimps are also good sources of omega-3 fatty acids, which improve brain functioning in seniors. However, watch your intake of this food item of you suffer from high cholesterol.
- Beetroot: The natural nitrates present in beets can sharpen your focus and concentration even with advancing age. Nitrates cause your blood vessels to dilate, which increases the circulation of blood throughout your body, including your brain. Add this deep hued vegetable to your daily diet in the form of a salad. However, if you are diabetic, check with your doctor before making beets a part of your diet.
Some of the other food items that are also known to have a positive impact on brain-power and memory include whole grains, blueberries, tomatoes, blackcurrants, broccoli, pumpkin seeds and sage. This is not a comprehensive list and depending upon your overall health and food preferences, your doctor may recommend additional foods to eat to boost your memory. In fact, before adding any of the foods mentioned above to your diet, make it a point to consult your doctor.