Although it may be disappointing, a little forgetting is a normal part of aging – just ask the National Aging Institute.
But a more severe memory loss? This is a different story. And while the thought is scary, there are proactive steps that you can take to protect your brain by starting with what you eat.
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You may have heard of the benefits of the brain of omega-3 found in foods such as salmon and nuts. But other nutrients – common in fruits – can also play a powerful role in maintaining memory. No, the fruit is not a magic cure, but making an intelligent choice while eating can make a real difference.
Curious? Parade Talk to neuropsychologists, neurologists, and registered nutritionists to find out which fruit can help prevent memory-to-losses how much you need to eat to reap the benefits of the brain of health.
Related: 8 food foods daily for better memory, according to RDS
Which fruit can help prevent memory loss with advancing age?
The fruit in question? Fruits that can help keep your memory acute thanks to their high levels of cerebral flavonoids and antioxidants.
“We find flavonoids, a type of polyphenol found in things like berries and green tea, can cross the blood-brain barrier and help us with the inflammation that generally helps cognitive function,” explains Shae Datta, MDNeurologist at Nyu Langone-Long Island Hospital and Nyu Langone Center for the Nyu Langone.
Tiffany Fan, do., A neurologist at OSF Healthcare in Peoria, Illinois and Program Program Director of the Residence of Neurology for Adults at the University of Illinois Medical College in Peoria, adds that berries can help to improve blood flow as a result of their antioxidant properties (because they contain flavonos).
According to Harvard Medical School, a study by the Brigham Hospital and Harvard’s Women’s Hospital found that women who ate two or more strawberries and blueberries a week slow down a decline in memory by up to two and a half years.
Although it is best to focus on strawberries and blueberries, as they contain more anthocyanins (which are a type of flavonoid that give the fruits of their vitality) and therefore have neuroprotective effects, “consuming any kind of fruit is better,” he says at all, “he says,” he says, “he says at all,” he says, “he says at all,” he says, “he says at all,” he says, “he says at all,” he says at all. ” at all ” Gianna Totillo, MS, RD, CDNRegistered Nutritionist and founder of DIVA Diet.
In addition to flavonoids, berries contain antioxidants and fiber, which can help prevent memory loss by reducing inflammation in the brain.
Related: The people of their 90s with sharp memory eat this food every day
When and how often do you have to eat berries?
Although there are no specific studies that determine the best time of the day to eat fruits for the health of the brain, Katy willbur, ms, rdn, ldn, A clinical nutritionist at the Francis Stern Dining Center at Tufts Medical Center says they can enjoy at any time thanks to their low glycemic index.
“Eating fruits about two to three times a week is associated with better memory and a more slow aging of the brain,” adds Meggie Connelly, MS, RDN, LDNPCOS dietetic and be balanced food services owner of LLC. “It’s even better, but the sequence is key.”
Related: Food # 1 to eat to keep your memory, according to brain health experts
How to include fruits in your diet
Now that we have covered when and how often you should strive to include the fruits in your diet, you are probably wondering how.
This may seem obvious, but you can eat berries like breakfast in one serving (which is usually a glass) or choose the frozen look. You do not have to worry that the temperature of the fruit also has negative effects: “Frozen fruits are frozen with peak ripeness and should have the same content of anthocyanin as fresh fruits,” says Wilber.
Thomas Laudat, Doctor of SciencesClinical neuropsychologist at the Department of Neurology for Adults at the Tufts Medical Center in Boston, Massachusetts, adds that eating the whole fruit ensures that you absorb its natural fiber.
Finally, while consuming fruits like snacks is useful, you can include them in your diet, especially since some combinations can help to absorb nutrients. According to Connelly, this includes chia seeds, nuts and Greek yogurt, which are full of healthy fats. “I sprinkle [berries] In seeds of chia seeds, yogurt [and] cereals to engage absorption and maximum benefits, “adds Sanam Hafeez, Psy.d., Director of a neuropsychologist in understanding the mind.
Related: A new study finds that this habit of food has a huge impact on cognitive decline
Are there any fruits to avoid?
It cannot be denied that it is important to know which fruits can help prevent memory loss. But it’s just as important to know which fruits to avoid.
According to Connelly, although there are no specific fruits directly related to memory loss, it is best to avoid canned fruits packed in syrup. They can cause blood sugar jumps, which can negatively affect the health of the brain over time.
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Related: There are over 400 species of berries, but these are those with best health benefits, according to nutritionists
Sources:
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Thomas Laudat, Doctor of Sciences, Clinical Neuropsychologist at the Department of Neurology for Adults at Tufts Medical Center in Boston, Massachusetts
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Shay Date, MD
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TIFFANI FRANADA, DO, neurologist at OSF Healthcare in Peoria, Illinois and programming program programming program director of neurology at the Medical College of Illinois University in Peoria.