Blueberry has recently become a popular food in the west. Scientists discovered that it contains powerful antioxidants which can slow down aging and offer considerable help in memory enhancement. Dr. Joseph of the Human Nutrition Research Center in Tufts University has presided over an animal study and found that feeding mice with extracts of blueberry, strawberry and spinach, has yielded higher test score in motor function, memory and cognitive. Among them, the group that was fed with blueberry has the best results. Associate Professor S.Y. Huang of the Nutrition and Health Sciences in Taipei Medical University suggested that eating dark-colored fruits, such as grape, cherry, strawberry, and other berries has a similar antioxidant effect.
2. Deep Sea Fish
Mom always says "eat more fish to get smarter." Science has confirmed that there is truth in it. Accumulated studies confirm that fish oil contains omega-3 fatty acids which, besides heart protection and stroke prevention, are a "smart food" good for memories. 50% of our brain consists of unsaturated fat (including omega-3 fatty acids); particularly in the DHA omega-3 is a very important component of cell membranes. To maintain normal operation of the brain, in order for brain cells to transport nutrition and waste, there must be sufficient DHA. Therefore, fish fatty acid can enhance memory and learning ability, and can prevent memory loss.
Harvard University issued a report indicating that, people have high concentrations of DHA in blood are less likely to develop Alzheimer's disease. Experts suggest that eating fish 2 to 3 times a week is the best, especially fish that are rich in DHA including, salmon, tuna sardines, mackerel and so on.
3. Whole Wheat Bread
Whole grain nutrition has been highly recommended as it is rich in vitamins E, B1, folic acid, nicotinic acid and so on. These nutrients are necessary to maintain normal brain functions. A research in Harvard University points out that if 2 to 3 slices of whole wheat bread, cereals, and oatmeal can be used daily instead of white toast, white rice and other refined food, you can purify the blood to reduce artery blockage and lower the risk of stroke by 30 ~ 40%.
Spinach, known as the "king of vegetables" has high nutritional value. Recent researches suggest that it helps in keeping the brain active. In the University of Southern Florida researchers fed rats with spinach supplements and found them enhanced in learning ability with faster reaction in certain acts. Auspices of this research, Dr Bedford believes that spinach contains a lot of vitamin C, E, ß radish extracts and antioxidants to protect brain cells from free radicals. For a long time, medical experts suspect free radicals can damage the brain and increase the risk of Alzheimer's disease.
In spite of the high fat content, nuts are good for the brain because they contain monounsaturated fat. Apart from lowering cholesterol, nuts are also rich in vitamin E, selenium and other antioxidants to protect brain cells from harm by free radicals. According to the U.S. Department of Agriculture, studies found that nuts also contain a mineral - boron (also in fruits and green leaf vegetables), which can affect the brain's electrical activity to enable people with more sensitive response.
However, one must avoid eating too much nuts in a day because they have high-calories. Just eat a small amount of peanuts, almonds and walnuts every day in place of other oil sources. This way, there is no need to worry getting fat.
Egg yolk, rich in lecithin, is the main raw material in synthetic human acetylcholine (neurotransmitter responsible for memory). In addition, eggs are also rich in vitamins A, E, B6, B12, folic acid and zinc which are important nutrients in activation of the brain, particularly folic acid and vitamin B12. Continued researches indicate that if long-term absence of these two nutrients can cause memory loss and may even increase the chances of suffering from dementia.
As to the question of how many eggs can you eat, "The American Medical Association Journal" has reported that an egg a day would not create high levels of blood lipids. Recently, the Kansas State University's Animal studies have also found that the lecithin in eggs may inhibit the amount of cholesterol into the blood. So eating 1 ~ 2 eggs has limited effect on blood cholesterol levels and is not harmful to the heart.
If you have high cholesterol, you might want to try a bowl of oatmeal every morning. Oat contains soluble fibers called "ß-polydextrose" that can prevent the making and absorption of cholesterol, thus lowering blood cholesterol levels to reduce the risk of Alzheimer's disease. U.S. studies found that eating 3 grams of oats per day, can make cholesterol levels reduced by 5 to 6 units and at the same time reduce the risk of heart disease by about 12%.
8. Pumpkin, Pumpkin Seeds
Pumpkin is an excellent source of ß radish, an antioxidant that helps in keeping a healthy brain. Dutch studies found that more the daily dietary intake of food rich in ß radish (such as dark green leaf vegetables, carrots, peppers, sweet potatoes, papaya, mango, etc.) more critical thinking can be maintained.
Pumpkin seeds contain zinc which is also an important substance for brain functioning. Insufficient zinc is prone to memory loss and lack of attention. In University of Texas, a Ph.D. pointed out that even in healthy people lack a small amount of zinc can cause short-term memory to decline. As long as there is supplement of zinc, for example, women's vocabulary memory will improve by 12%.
Soy products are rich in phytoestrogens - isoflavones, which is can promote memory function and prevent dementia. In a study abroad students were divided into two groups; one group ate 10 weeks of soy milk, soybean pudding and other soy products and the other group without soy products. The results show the students in the group of having soy product have better memory and faster reaction in the test.
Citrus (oranges, grapefruit, etc.), guava, strawberries, tomatoes, kiwi, broccoli are all rich in vitamin C. Brain cells need vitamin C's antioxidant property to protect them from harm by free radicals.
More importantly, in the synthesis of neurotransmitters, a major role in memory functioning, acetylcholine also needs the presence of vitamin C. Therefore, get at least five servings of vegetables nd fruits to ensure that your body does not lack this important vitamin.
Avoid Alzheimer's Disease