Forgotten your neighbour’s name? Or what you did with the keys? Your memory and cognitive ability can be assisted by what you eat.
B Vitamins
Alzheimer’s and dementia risk can be reduced by ensuring you get a combination of folate, vitamin B6 and B12 in your diet. They help by keeping the levels of homocysteine (an amino acid) low. Elevated levels of homocysteine have been shown to reduce cognitive performance.
Best sources are green leafy vegetables, breakfast cereals fortified with folate, bananas, skinless chicken and oatmeal.
Choline
This water soluble nutrient can assist memory at every age. Choline deficiency has been linked to poor mental functioning.
Best sources are eggs, dried soybeans, cod, wheat germ.
Antioxidant action
Antioxidants lower oxidative stress and inflammation in the brain, which is believed to reduce the effect of age-related deficits in cognitive and motor function. How? Polyphenols called anthocyanins have been found to help your brain cells fire and connect more effectively.
Best sources are all types of fresh and frozen berries, beetroot, eggplant, pomegranate and cranberry juice.
Omega-3
This type of essential fatty acid is called essential because your body cannot make it – it is essential that you eat it. Omega-3 fats provide many benefits including reduced risk of dementia and depression.
Best sources are fortified eggs, salmon (fresh, frozen and tinned), walnuts, almond meal, and Omega-3 fortified milk and yoghurt (such as Vaalia)
Limit these products:
Butter
Cream
Deep-fried foods
Sugar
