Medically Reviewed by Carmen Bass, BSN, RN
As we age, the brain slows down and becomes less flexible, even for the healthiest of people. Proper food choices and exercise can help keep the body strong and thriving.
But what about your memory?
Age-related memory loss is common. You may notice changes including slower processing speed, the inability to recall memories, or increased difficulty solving problems or making decisions. Fortunately, what you put on your plate can help boost your memory.
The Mediterranean diet emphasizes a particular way of eating that focuses on how people eat in the Mediterranean region of the world, particularly Italy and Greece. The diet focuses on including:
o Plant-based foods like fruits, vegetables, whole grains, nuts, and legumes
o Healthy fats, replacing butter with olive oil
o Fish and poultry at least twice per week
This diet is good for memory because the foods contain antioxidants, healthy fats, and high fiber. Fiber can help you reach or maintain a healthy weight, which is important for keeping your body and brain healthy.
All these support brain health by reducing inflammation or protecting the brain cells from diseases like Alzheimer’s and dementia1.
Antioxidants, found in fruits and veggies, may help protect the brain from free radicals and oxidative stress that causes brain tissue damage. Vegetables have a variety of powerful antioxidants, but leafy greens and cruciferous vegetables are among the most nutritious. Berries and cherries are loaded with potent antioxidants called flavonoids and citrus fruits boast high amounts of vitamins.
Another key part of the Mediterranean diet is whole grains. Along with fruits and vegetables, whole grains make up the foundation of the Mediterranean diet. There are two types of grains.
Whole grains contain all three parts of the grain—the bran, germ, and endosperm are loaded with important nutrients, including brain-healthy B-vitamins and fiber. Examples are whole wheat bread, oats and oatmeal, brown and wild rice, whole-grain barley, and whole rye. Thanks to these nutrients, they have many important health benefits. Keep in mind that whole grains cannot always be identified solely by looking at the color of the food. Some food manufacturers add ingredients (like molasses) that make bread brown, even though they’re not whole grain. The best way to find a whole-grain is to look at the list of ingredients on the package and see if the words “whole” or “whole grain” are listed as the first ingredient.
Refined grains have been processed, resulting in the removal of the bran and germ along with some important nutrients like B-vitamins, iron, and fiber. All B-vitamins help the body convert food into fuel. In addition, they help the nervous system work well and are very necessary for good brain function.
Nuts are rich in healthy monounsaturated and polyunsaturated fats. According to the American Heart Association, these fats help keep the blood vessels—including those that lead to the brain—clear of plaque buildup, allowing blood to flow freely2. Nuts, especially almonds, are also rich in vitamin E, a powerful antioxidant that may help protect the brain from free radical damage.
Walnuts may offer even more of boost in memory and brain power. According to a 2015 study published in the Journal of Nutrition Health & Aging, researchers found that people who ate more walnuts performed better on cognitive tests3. Walnuts are rich in antioxidants and brain-healthy omega-3 fatty acids. Walnuts in their natural state offer greater value than processed or candied walnuts that may contain more salt or sugar.
What are legumes? Legumes are a family of foods like beans, peas, and lentils. There are thousands of varieties of legumes. Lentils, a flat, disk-shaped, colorful legume, are commonly used in soups and may be green, red, yellow, or black.
Legumes are often less expensive than meat and their high protein count—along with being high in fiber and low in fat—makes them a great brain-healthy (and heart-healthy) alternative to meat. Fresh legumes are recommended over canned legumes as they may contain a higher amount of sodium and may be harmful to people with hypertension or cardiac conditions. If necessary, rinse canned legumes thoroughly for two minutes to decrease the sodium content.
Additionally, legumes can be quickly prepared by bringing them to a boil and simmering for less than an hour. Leftover beans can be frozen and eaten later. This is convenient for tossing into a soup, casserole, or wrap when you need a quick meal.
A 2017 study published in the Annals of Clinical and Translational Neurology found that consuming extra-virgin olive oil protects memory and learning ability and reduces the formation of plaques and tangles, the two classic brain markers of Alzheimer’s disease4.
Choosing a good variety of olive oil may be more difficult than you think. Look for the following:
The Mediterranean diet tends to be rich in fish and poultry. Fatty fish is a good source of brain-healthy omega-3 fatty acids, while poultry is a good alternative to unhealthy red meat. According to the Washington State Department of Health, omega-3 fatty acids are essential for keeping the brain healthy. And since the body can’t make them, it’s important to get them through food. Benefits include:
Salmon, trout, herring, mackerel, tuna, and oysters are all good choices for your plate. The Mayo Clinic recommends eating a 3-ounce serving of fish once or twice per week.
Poultry is a good replacement for red meat. Chicken has less saturated fat than most red meats and can be baked, broiled, or grilled. Fried chicken and fish both contain more salt and unhealthy fats, so limit frying if possible.
Awareness of risky or unhealthy foods can help modify behaviors lead to better choices in the kitchen and better brain health down the road.
Choosing a Mediterranean diet can go a long way toward boosting your memory and brain health later in life.
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