Five (5) Foods or Nutrients That May Help to Improve Memory and Overall Brain Health!

With the prevalence of diseases that affect the brain, such as Alzheimer’s and dementia, it becomes even more critical for us to better understand the brain and some of the activities, and particularly, the types of foods and or nutrients to include in our diet for brain and overall health.

Brain health is paramount for all of life’s gains. If our brain is not functioning the way that it should, then that will affect our ability to live our best-envisioned lives.  Many factors can affect the health of the brain, such as the environment, stress, lifestyle, and what we eat among other things.  However, for this post, we are going to explore some of the foods we can consume regularly to ensure that our brain is getting the nutrients it needs to strive, especially as we age. Let’s discuss!

You can read more about brain health in this article:

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The Discussion

Brain health refers to how well the brain functions across varying areas which include these four (4) critical parts – cognitive, motor, emotional and tactile (National Institute on Aging).  Cognitive health speaks to how one learns, thinks, and remembers things while motor health refers to how we control our movement and balance. On the other hand, the emotional aspect of the brain speaks to how we manage both pleasant and unpleasant feelings while the tactile aspect of the brain speaks to our sense of touch. As such, it includes how we respond to pain, pressure, etc. (National Institute on Aging (nia.nih.gov); hopkinsmedicine.org; my.clevelandclinic.org).

However, as we age, several changes begin to take place in the brain.  This may be due to genetics, nutrients or other factors that can lead to brain injuries such as stroke, mood disorder (i.e., depression etc.) as well as the dreaded Alzheimer’s Disease and Dementia among others (alz.org; Feart et al., 2009).  While some occurrences of the brain cannot be changed, continuous research has shown that lifestyle changes, including our diet, might be able to make a huge difference, especially as we age (Jiang et al. 2017; Feart et al., 2009).  Some lifestyle changes include exercise and or physical activities, managing high blood pressure and stress, enjoying social activities, reading, and practising a healthy diet.

In this article, we will be focusing on the aspect of a healthy diet by exploring five (5) foods and/or nutrients that research has shown may help to keep the brain healthy, especially as we age. These include blueberries, turmeric, magnesium-rich foods, omega-3 fatty acids and sweet potatoes.

Five (5) ‘Must-Have’ Foods/Nutrients for Brain Health:

• Blueberries
• Turmeric
• Magnesium
• Omega-3 Fatty Acids
• Sweet Potato

Blueberries and Brain Health

The consumption of fruits and vegetables has been associated with a reduced risk of neurodegenerative disorders as well as cognitive functions, especially those that are high in polyphenols such as blueberries (Letenneur et al. 2007).  Further, clinical studies have shown that the supplementation of blueberries enhances memory and motor performance (Joseph et al. 1999; Youdim et al. 2000; Casadesus et al. 2004).  These clinical studies were conducted on aged animals.  

These positive outcomes for the consumption of blueberries are largely attributed to its anthocyanins, which easily enter the brain as well as other organs of the body (Casadesus et al. 2004; Kalt et al. 20008).  Additionally, the anthocyanins from blueberries were also shown to have insulin-like properties (Martineau et al. 2006; Tsuda, 2008) which may help to improve metabolic functions as well as lower lipid levels in the blood (Letenneur et al 2007).  The supplementation of blueberries was also found to enhance the signalling of the brain as well as being neuroprotective (Williams et al. 2008; Galli et al. 2006-15).

In a study on the daily effects of wild blueberry juice with nine (9) older adults who were showing signs of early changes in memory, it was observed that these participants were able to recall word lists, a sign of improved memory.  The participants also experienced a reduction in depressive symptoms as well as lower glucose levels.  All these benefits were observed at the 12^th-week mark of the study.  To this extent, the researchers purported that the moderate (not excessive/reasonable) supplementation of blueberries can cause neurocognitive benefits for humans (Krikorian et al. 2010).

You can read more about the benefits of blueberries including brain health in the article below.

You can also view a short YouTube video of the benefits as well.

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Turmeric and Brain Health

Curcuma Longa or curcumin is the source of the spice turmeric (Mishra and Palanivelu, 2008). It is stated to probably originate from India and has been used for at least Two Thousand Five Hundred (2,500) years in Southern Asia, particularly in India (Mishra and Palanivelu, 2008).

Turmeric is mostly used in curry dishes and other cuisines.  While it was usually sought after as a spice, the discovery of its medicinal qualities made it an even more in-demand food.  The spice has been used extensively in the Indian system of medicine – Ayurveda for centuries to relieve pain and as an anti-inflammatory agent (Mishra and Palanivelu, 2008).  Research also contends that it has proven anti-cancer properties (Shishodia et al. 2005; Ammon and Wahl, 1991).  Due to its many medicinal properties, turmeric reportedly may help with Alzheimer’s disease which is one of the most common types of dementia (CDC.gov).

According to the Center for Disease Control (CDC), Alzheimer’s Disease is a progressive disease that causes mild memory loss at first, but gradually progresses to one’s ability to effectively communicate or simply carry on a conversation.  As such, it affects the parts of the brain that control thought, memory, and language (CDC.gov).  Several studies have shown lower incidences and prevalence of Alzheimer’s Disease in India. This, according to the researchers, can be largely associated with their high consumption of curry (Pandav et al. 2000; Ng TP et al. 2006). 

In fact, research by Ng TP et al. (2006) with One Thousand Ten (1010) Asians investigated the association between the consumption of curry and cognitive level.  It was found that those who consume curry occasionally or more than once a month performed better on tests that measure cognitive function in contrast to those who never or even rarely consume curry.  It must be noted that the study participants were between the ages of sixty (60) and ninety-three (93) years of age. According to the research, its powerful anti-inflammatory and antioxidant properties are purported to help ease Alzheimer’s symptoms which are usually caused by oxidation and inflammation (Frautschy and Hu, 2001).

You can read more on turmeric and brain health as well as other health benefits of this ancient spice in the article below. You can also view a short YouTube video on turmeric as well.

• Turmeric, An Aged Old Spice – Five (5) Awesome ‘must-know’ Benefits!

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Magnesium and Brain Health

Magnesium is a macro-mineral that is known for its many health benefits to the human body.  As such, it plays an essential role in nerve transmission, managing migraine, depression, anxiety and possibly stroke (Kirkland et al. 2018).  However, recent research has been investigating its role in Alzheimer’s and Parkinson’s diseases, especially due to its neurological capabilities (Kirkland et al. 2018).

Reportedly, most people do not get the required amount of magnesium daily. Research contends that more than half of the United States (US) population does not consume an adequate amount of magnesium (Rosanoff et al. 2012). While no such data is available in Jamaica, it can be safely implied that our percentages may be close or similar due to the global statistic of 15% to 20% of developed populations being deficient in magnesium (Durlach, 1989) or 10% to 30% of a given population especially subclinical magnesium deficiency which is usually based on less than 0.80 mmol/L of serum magnesium levels (Costello et al. 2016).

Due to the inadequate intake of magnesium, most individuals reportedly become predisposed to several health issues, especially those relating to neurological conditions (e.g., epilepsy, Alzheimer’s, Parkinson’s, stroke, anxiety, depression etc. (Kirkland et al. 2018). As indicated, Alzheimer’s is a degenerative neurological disorder that causes cognitive impairment such as learning and memory (Grober et al. 2015).

Furthermore, postmortem examination of the brain of Alzheimer’s Disease patients showed reduced magnesium levels compared to healthy individuals (Veronese et al. 2016; Andrasi et al. 2000; Glick, 1990).  Additionally, the depletion of magnesium was found in the hippocampus of individuals with Alzheimer’s Disease.  Researchers contended that such a depletion provides further evidence that magnesium may be a worthwhile targeted treatment for this disease (Andrasi et al. 2000).  Furthermore, higher magnesium intake was found to be associated with a reduced risk of developing mild cognitive impairment (Cherbuin et al. 2014).  Nonetheless, more research is recommended as it relates to magnesium and its possible positive impact on Alzheimer’s Disease.

You can read more on magnesium and brain health as well as other health benefits in the article below. You can also view a short YouTube video on magnesium as well.

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Omega-3 and Brain Health

Omega-3 is a polyunsaturated fatty acid (PUFA) that research has shown to have a profound impact on cognitive performance for all ages (Dighriri et al. 2022).  Fatty acids such as Eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and Alpha-linolenic acid (ALA) are reportedly vital for the effective functioning of the brain (Dighriri et al. 2022).

According to research, approximately Fifty to Sixty percent (50% – 60%) of the brain consists of lipids. Of this percentage range, Thirty-five (35%) percent are of omega 3 (PUFA) with DHA accounting for more than Forty (40%) percent of the total amount of omega-3 of neuronal tissue, especially in an area of the brain called the ‘gray matter (Bos DJ, et al. 2016; Fang et al. 2020). The gray matter is the most significant part of the brain as it allows us to function normally daily (Dolze et al. 2020) and involves the processing of perception, varying sensations, movement (voluntary), learning, speech as well as cognition.

In a review of studies with a total of One Thousand Three Hundred Nineteen (1319) participants, it was found that omega-3 supplementation appears to alter cognitive processes in humans.  As such, intense supplementation of omega-3 fatty acids was shown to improve mental performance.  Additionally, omega-3 supplementation showed a higher saturation of hemoglobin oxygen as well as the total concentration of hemoglobin which indicated an improvement in the circulation of blood in the brain (Dighriri et al. 2022). 

These results were confirmed by several other research which purported that PUFAs are necessary for the proper growth and functioning of the brain as well as for its maintenance as we age (Bos DJ, et al. 2016). You can find omega-3s in fatty fish such as sardines, salmon, and tuna. Chia seed is also a good source of omega 3.  Furthermore, clinical studies have shown that the increased consumption of DHA-rich fish may reduce the onset of dementia and cognitive decline (Florent-Béchard et al. 2009; Yurko-Mauro K, 2010; Calon, 2004). Research contends that 900 mg of DHA could be sufficient to provide neuroprotective protection for the brain, especially when an individual is showing early signs of cognitive impairment (Yurko-Mauro et al. 2010).

You can read more on omega-3 and fats in general along with their benefits in the article below.

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Sweet Potatoes and Brain Health

Sweet potato or Ipomoea batata L, is a vegetable that belongs to the Convolvulaceae family.  It is reportedly the most-produced crop globally and fifth in developing countries (Jung et al. 2011).  Sweet potato is packed with nutrients such as starch, dietary fiber, and protein.  Other nutrients of this food kind include manganese, potassium, iron, copper, vitamin C, E and B complex as well as provitamin A.  It is also known for its powerful anthocyanins (especially the purple variety) and flavonoids (Bovell-Benjamin, 2007). 

Research contends that it contains more carbohydrate, protein, and vitamins than that of wheat or rice (Wang et al. 1997).  The deeper the colour of the sweet potato, the more nutrients it contains.  As such, the lighter fleshed type purportedly contains more phenolic compounds while the more yellow colour variety is said to have a higher carotenoid content.  The purple variety has the highest amounts of anthocyanins (Teow et al. 2007; Li et al. 2009).

Research has shown that potatoes, particularly those high in anthocyanin, may enhance cognitive performance.  As such, research suggests that anthocyanins prepared from purple sweet potato showed more memory-enhancing effects, due largely to its antioxidant properties (Cho et al 2003).

Illustrative Summary

Here is an illustrative summary of the Five (5) ‘Must-Have’ Foods/Nutrients for BRAIN HEALTH!

Let’s Sum Up!

Brain health has become a part of the critical conversations, especially as we age.  This is because so many degenerative neurological disorders can make our lives challenging.  Some of the neurological disorders that affect the brain include Alzheimer’s, dementia-like conditions as well as Parkinson’s disease. These conditions are characterized by progressive deterioration in learning and memory loss.  As such, our diet and lifestyle can play a significant role in the development, offset or delay of cognitive impairment or disorders.

While genetics or other complex scenarios purportedly play a large part in brain health as we age, research has shown that the regular consumption of certain foods and nutrients can play a huge part in cognitive health.  Some of the foods that can help with brain health, especially as we age include blueberries, omega-3 fatty acids and magnesium.  In addition to our diet, the level of physical and learning (reading etc.)  activities will form that formidable routine for overall brain health.

So, have you been taking care of your brain health? What food/s on the list are your favourite/s? Share it nuh!

You can read more on brain health including dementia in these articles:

• Bacopa Monnieri and Dementia – Benefits and Noted Side Effects.

• Blueberries – They are more than just for brain health – Here are 5 Awesome benefits worth knowing!

• Magnesium – The quality sleep enhancer plus four 4 more benefits worth knowing!

• Let’s Talk Diet – The Mediterranean diet – Benefits – What it Entails and How to Do It!

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