NUTRITION

Common memory lapses, such as misplaced car keys or forgotten dates, can be frustrating. Once thought to be an inevitable consequence of aging, research shows this does not have to be the case.

It is important to optimize neuroplasticity in the brain to keep cognitive performance strong. Neuroplasticity is the brain’s ability to learn and adapt to internal and external demands. Lifestyle choices, such as exercise and eating right, actually help the brain rewire itself, making better connections between neurons. While most neurons are formed before birth, the brain maintains the ability to generate new neurons in certain regions throughout life. Neurogenesis, as it is termed, is helped (or hurt) by several factors, including the food a person eats. The human brain comprises about 2% of the body’s total weight, yet it uses about 20% of the total energy derived from nutrients. In other words, what you eat disproportionately impacts your brain. Here are four important sources that will aid your memory by boosting your brain health. Turmeric

Curcumin, a strong antioxidant, is the main active ingredient in turmeric. This exotic spice is the star of the show in curry, but you can also try sprinkling it into smoothies, scrambled eggs or on top of roasted vegetables. A warm, comforting drink known as golden milk, or turmeric latte is a delicious memory-boosting treat. Green Tea

Catechins are a naturally-occuring chemical compound found in green tea. Sipping green tea is a great way to start your day. Depending on the season, it can be enjoyed hot or cold. Since green tea contains only small amounts of caffeine, it can be consumed throughout the day. Grapes

Resveratol is part of a group of compounds called polyphenols and is found in dark-skinned fruits such as grapes, cherries and blueberries. Wine, in moderation, is another way to add this compound to your diet. Dark chocolate and peanuts are excellent sources as well. Cold-water Fish

Omega-3 fatty acids boost communication between neurons. It is commonly found in cold-water fish. When planning your meal, consider trout, salmon, or halibut which are less likely to contain high amounts of mercury. Nuts and seeds are rich in this nutrient. Walnuts are a heart-healthy choice. Flax seeds and chia seeds can be sprinkled into oatmeal and smoothies to boost texture as well as taste.

By Dina Zelden

Fuel Your Memory

Improving your brain health is easy if you remember to include these memory-enhancing foods in your diet.