The Brain and Memory Diet is designed to prevent dementia and loss of brain function as we age.

She combines the Mediterranean and Dash diets to create a nutritional structure that focuses specifically on healthy brain activity.

Nutrition for the brain and memory aims to reduce the risk of dementia and improve brain health, which often declines as a person ages. It combines aspects of two very popular diets, the Mediterranean Diet and the Dash Diet.

Many experts believe that the Mediterranean and Dash diets are among the healthiest. Studies have shown that they can lower blood pressure, the risk of heart disease, diabetes, and several other diseases.

But the researchers wanted to find products that improve memory and brain function, because every person has ever wondered: “How to increase brain performance?”

To do this, they combined foods from two diets that were said to provide health benefits.

Thus, the scheme encourages its followers to eat berries to the exclusion of fruit consumption.

The following sections outline what foods to eat, what to avoid, and how to boost your brain's performance.

Top 10 foods to eat

What foods improve memory and brain activity, then the right choice of diet:

• Green, leafy vegetables: six or more servings per week. This includes kale, spinach, cooked greens, and salads.
• All other vegetables: Try to eat one more vegetable in addition to green leafy vegetables at least once a day. It is best to choose non-starchy vegetables because they are high in nutrients and low in calories.
• Berries: Eat berries at least twice a week. While published studies only recommend strawberries, you should also consume other berries like blueberries, raspberries, and blackberries due to their antioxidant benefits.
• Nuts: Try to eat five or more servings of nuts each week. The creators of the diet don't specify which nuts to eat, but it's probably best to switch varieties to get as many nutrients as possible.
• Olive Oil: Use olive oil as your main cooking oil.
• Whole grains: Eat at least three servings daily. Choose whole grains like oatmeal, quinoa, brown rice, whole grain pasta, and 100% whole wheat bread.
• Fish: Eat fish at least once a week. It is best to choose oily fish such as salmon, sardines, trout, tuna, and mackerel due to the high amount of omega-3 fatty acids they contain.
• Beans: Include beans in your diet at least four times a week.
• Poultry: Try to eat chicken or turkey at least twice a week. Please note that fried chicken is not encouraged.
• Wine: Drink one glass daily. Both red and white wine can benefit. However, more research recommends red wine containing resveratrol, which may help protect against Alzheimer's.

Don't forget to include foods that contain magnesium, such as:

• Potato;
• Potato;
• Pine nuts;
• Kefir is fatty;
• Cashew and others.

If you are unable to consume the indicated number of servings, for example due to digestive system, do not completely leave the diet. Studies have shown that even a moderate diet for the brain can guarantee a reduction in the risk of Alzheimer's disease.

According to studies, strict adherence to the diet has been associated with a lower risk of Alzheimer's disease and improved brain function over time.

Bottom line: The Brain and Memory Diet allows all kinds of vegetables, berries, nuts, olive oil, whole grains, fish, beans, poultry, and moderate amounts of wine.

5 Foods to Avoid on a Good Mind Diet

• Butter and margarine: Try to eat less than 1 tablespoon (about 14 grams) daily. Instead, try using olive oil as your base.
• Cheese: It is recommended to consume cheese no more than once a week and to limit dairy products in general.
• Red meat: no more than three servings each week. It means all beef, pork, lamb and products from this meat.
• Fried foods: The diet strongly discourages the consumption of fried foods, especially in fast food restaurants. Eat fried foods less than once a week.
• Confectionery and Sweets: This includes most of the processed junk food and desserts you can think of. Ice cream, cookies, cakes, donuts, candies and more. Try to eat them no more than four times a week.

These foods should be consumed in limited quantities because they contain saturated fats and trans fats.

Studies have shown that trans fats are clearly associated with all kinds of diseases, including cardiovascular disease and even Alzheimer's disease.

While research on saturated fat and heart disease may be inconclusive and highly contested, animal studies show that saturated fat intake in excess is associated with poor brain health.

The Mind Diet May Reduce Oxidative Stress and Inflammation

Recent studies of the brain-boosting diet have not been able to pinpoint exactly how it works. However, the scientists who created the diet think it works by reducing oxidative stress and inflammation.

Oxidative stress occurs when unstable molecules called free radicals accumulate in the body in large quantities. This often results in nerve cell damage. The brain is particularly vulnerable to this type of damage.

Inflammation is your body's natural response to injury or infection. But if you do not initially treat it in the right way, then inflammation can also harm a person and contribute to many chronic diseases.

Because the Mediterranean and Dash diets are both brain-boosting diets, the hybrid also has important antioxidant and anti-inflammatory effects.

The antioxidants in berries and vitamin E in olive oil, green leafy vegetables, and nuts are thought to be beneficial for brain function by protecting it from oxidative stress.

In addition, the omega-3 fatty acids found in oily fish are well known for their ability to reduce inflammation in the head and are popularly known as "brain food".

Bottom line: Researchers believe that brain-healthy foods with antioxidant and anti-inflammatory effects may help reduce the risk of dementia and slow down the loss of function that can occur with aging.

Diet can reduce levels of harmful beta-amyloid proteins

Beta-amyloid proteins are protein fragments that are naturally synthesized in the body.

However, they can accumulate and form plaques that concentrate in the brain, disrupting communication between cells and leading to nervous system malfunction and cell death.

In fact, many scientists believe that these plaques are one of the main causes of Alzheimer's disease.

Animal and test-tube studies suggest that memory and focus-enhancing foods contain antioxidants and vitamins that may help prevent beta-amyloid plaque formation in the brain.

In addition, the diet limits foods that contain saturated fats and trans fats, which studies have shown can increase beta-amyloid protein levels in the brains of mice.

For a person, this threatens to double the risk of Alzheimer's disease.

However, it is important to note that this type of research cannot determine cause and effect. More high-quality, controlled studies are needed to know exactly which diets can provide health and significant benefits. active brain work.

Bottom line: Researchers believe that brain-enhancing foods included in the diet contain nutrients that may prevent the formation of beta-amyloid plaque, a potential cause of Alzheimer's disease.

Research into the relationship between diet and brain health

The brain diet is not old - the first official article about it was published only in 2015.

Therefore, it is not surprising that there are not many studies.

However, two interesting dietary studies have shown very promising results.

One study involved 923 elderly people. The first group strictly followed the diet, while the second neglected some of the recommendations. According to the results of the study, the risk of Alzheimer's disease in the first group was reduced by 53% compared to the second.

Interestingly, people who followed the diet only in moderation appeared to benefit from it, and on average, reduced their risk of Alzheimer's by 35%.

A second study found that people who followed the memory diet were the least likely to experience a decline in brain function.

However, note that both of these studies were observational, meaning they cannot prove cause and effect. They can detect associations.

So while these studies are promising, they can't say for sure that diet definitely reduces the risk of Alzheimer's disease and dementia.

Bottom line: Early research shows that diet can reduce the risk of Alzheimer's disease and slow down the decline in brain function that can occur with age.

Sample weekly meal plan

Cooking doesn't have to be complicated.

Concentrate on cooking with the 10 recommended foods and avoid the 5 forbidden ones.

Here is a seven-day plan containing brain foods:

Monday

• Breakfast: Greek yogurt with raspberries and chopped almonds.
• Lunch: Mediterranean salad with olive oil sauce, fried chicken, whole grain pita bread.
• Dinner: Burrito in a bowl with brown rice, beans, vegetables, chicken and salsa.

Tuesday

• Breakfast: peanut butter toast, scrambled eggs.
• Lunch: sandwich, blackberries, carrots.
• Dinner: Grilled salmon, salad bowl with olive oil, brown rice.

Wednesday

• Breakfast: oatmeal with strawberries, hard-boiled eggs.
• Lunch: Mexican salad with greens, beans, red onion, corn, grilled chicken and olive oil.
• Dinner: roast chicken with vegetables, brown rice.

Thursday

• Breakfast: Greek yogurt with peanut butter and banana.
• Lunch: baked trout, greens, green peas.
• Dinner: whole wheat spaghetti with olive oil turkey meatballs.

Friday

• Breakfast: avocado toast, scrambled eggs with peppers and onions.
• Lunch: chili with turkey.
• Dinner: baked chicken with potatoes, vegetable salad.

Saturday

• Breakfast: oatmeal with strawberries.
• Lunch: fish, brown rice, beans.
• Dinner: chicken shawarma on whole grain pita bread, cucumber and tomato salad.

Sunday

• Breakfast: spinach, chopped apple and peanut butter.
• Lunch: tuna salad sandwich on wheat bread, carrots and celery.
• Dinner: chicken curry, brown rice, lentils.

You can have a glass of wine with every meal to meet dietary guidelines and relax your head a bit.

Nuts are a great snack.

Bottom line: meal planning on a diet is simple. Center your meals around the 10 foods that are encouraged and avoid the 5 foods that need to be restricted. Then the food for the brain will be complete.

Conclusion

This diet was created to help prevent dementia and slow down the loss of performance brain that can occur with age.

Recent studies show that following a strict diet can guarantee a lower risk of Alzheimer's disease and slower memory deterioration over time.

Since Mona is a combination of the Mediterranean and Dash diets, it would not be surprising if future studies show that it offers other health benefits attributed to the two regimens.

Your brain is amazing. Being the control center of the whole organism, it is he who controls the heartbeat, breathing, your every movement, thought and sensation. That is why it is important to keep it in the best working condition. But how to do that?

What we eat has a significant impact on brain health. In this article, we've rounded up the best brain and memory foods and explain why it's important to have every item on this list in your diet.

1. oily fish

When it comes to what foods improve memory and brain function, oily fish comes to mind first of all. And not in vain.

Fish such as salmon, trout and sardines are rich in omega-3 fatty acids, which have a beneficial effect on memory, information perception and learning.

And the brain is 60% fat, and half of it is similar in structure to omega-3s. The brain uses these acids to make nerve cells.

The benefits of omega-3 fatty acids don't stop there.

Sufficient intake of this substance can slow down the mental decline that inevitably comes with age, as well as prevent the onset of Alzheimer's disease.

At the same time, the lack of omega-3 leads not only to a decrease in efficiency, but also to depression.

One study found that people who regularly ate boiled fish had more gray matter in their brains, which contains nerve cells that control our memory, emotions, and decision-making abilities.

Bottom Line: Oily fish is rich in omega-3 fatty acids, which are essential for the brain to produce nerve cells. Omega-3s help improve memory and mood, as well as significantly reduce the rate of age-related changes in brain activity.

1. Coffee

If your morning starts consistently with a cup of coffee, then we are happy to tell you that you are doing everything right. Coffee contains brain-boosting caffeine and antioxidants.

Caffeine improves brain activity in the following ways:

• Improves attention: caffeine blocks the production of adenosine, a substance that causes drowsiness, allowing a person to better perceive the environment.
• Improves mood: caffeine stimulates the production of substances such as serotonin, which are known to improve mood.
• Enhances concentration: studies have shown that those subjects who drank a large cup of coffee in the morning and a few more small ones during the day were better able to cope with work that required a high concentration of attention.

Regular coffee consumption also reduces the risk of developing neurological diseases such as Parkinson's and Alzheimer's. It is likely that this is partly due to the high concentration of various antioxidants in the drink.

Conclusion: Coffee improves concentration and mood. It also reduces the risk of developing Alzheimer's disease. Despite a lot of controversy, caffeine and antioxidants are still important and beneficial for our body, especially for brain function.

1. Blueberry

Blueberries are another product that is good for the brain and the whole body.

Blueberries, like other colorful berries, are high in anthocyanins, a plant substance with anti-inflammatory and antioxidant effects. It allows you to slow down the aging process of the brain and the development of neurodegenerative diseases.

In addition, the antioxidants contained in blueberries accumulate in the body, improving communication between brain cells.

Animal studies have confirmed that blueberries improve memory and even help combat short-term memory loss.

Try adding some berries to your morning cereal or smoothie.

Conclusion: Improving memory and slowing down the aging process of the brain, blueberries give such an effect due to the high content of beneficial antioxidants.

1. Turmeric

This rich yellow condiment, which is the main ingredient in curries, has caused a lot of noise lately.

Due to the substance - curcumin, which stimulates blood circulation, turmeric is one of the foods to improve memory. It has the following useful properties:

• Improves memory: Eating turmeric helps improve memory in Alzheimer's patients. It also clears amyloid plaques. Which are the main distinguishing feature of this disease.
• Helps fight depression: Turmeric improves the production of serotonin and dopamine, hormones that improve mood. Studies have shown that curcumin is able to stop depression syndromes as well as 6 weeks of taking antidepressants.
• Stimulates the growth of brain cells: Curcumin enhances the neurotrophic factor that affects the growth of brain cells. This allows you to overcome age-related decline in mental development, but this phenomenon has not yet been fully studied by scientists.

To get the most out of curcumin, try adding curry powder to your meals and learn how to make turmeric tea.

Conclusion: The active substance in turmeric, curcumin, has anti-inflammatory and antioxidant effects, which improves brain function and alleviates the symptoms of depression and Alzheimer's disease.

1. Broccoli

Broccoli is full of health benefits, including antioxidants. 100 grams of this product contains more than 100% of the recommended daily value of vitamin K. This fat-soluble vitamin is necessary for the formation of sphingolipids, a type of fat found in significant amounts in brain cells

A number of studies have confirmed that vitamin K improves memory.

In addition to vitamin K, broccoli contains a number of substances with anti-inflammatory and antioxidant effects that help the body fight brain damage.

Bottom Line: Broccoli contains a number of substances, such as vitamin K, with anti-inflammatory and antioxidant effects.

1. Pumpkin seeds

Pumpkin seeds contain powerful antioxidants that prevent free radical damage to the body and brain. In addition, it is a good source of magnesium, iron, zinc and copper.

Each of these substances is necessary for better brain function:

• Zinc: Zinc deficiency in the body leads to many neurological diseases such as Alzheimer's disease, depression and Parkinson's disease.
• Magnesium: magnesium is good for memory and learning. Low levels of this substance lead to migraines, depression and epilepsy.
• Copper: The brain uses copper to control nerve impulses. Copper deficiency can lead to Alzheimer's disease.
• Iron: iron deficiency often causes foggy consciousness and impaired brain function.

Researchers are more often focused on studying micronutrients than pumpkin seeds themselves. However, it is they that contain all of the listed substances in sufficient volume, so this product to improve memory and brain function is definitely worth adding to your menu.

Bottom Line: Pumpkin seeds are rich in brain-healthy micronutrients, including copper, iron, magnesium, and zinc.

1. Dark chocolate

Dark chocolate and cocoa powder contain a number of brain-healthy compounds, such as flavonoids, caffeine, and antioxidants.

Flavonoids are a type of plant antioxidant. They have a beneficial effect on the areas of the brain responsible for learning and memory. Researchers have confirmed that this ingredient improves memory and slows down age-related changes in the brain.

A few years ago, a large-scale study was conducted, in which more than 90 people took part. As a result, the researchers found that those of the subjects who ate chocolate more often performed significantly better on memory tasks.

Chocolate is not only a product for the brain and memory, but also a legal way to improve mood. However, it is not completely clear whether this is due to the composition of chocolate or its taste.

1. nuts

Studies have shown that eating nuts improves heart health, and a healthy heart has a positive effect on brain health. In 2014, scientists proved that nuts improve cognitive abilities and prevent the occurrence of non-degenerative diseases.

Another study showed that women who regularly ate nuts for several years had better memory than those who either ate nuts infrequently or not at all.

All these positive properties can be explained by the high content of healthy fats, antioxidants and vitamin E in nuts.

Vitamin E protects brain cells from free radical damage. That allows you to slow down the development of neurodegenerative processes.

Walnuts are not in vain outwardly similar to the brain. They are the healthiest of all due to their high content of omega-3 fatty acids.

Bottom Line: Nuts contain a number of brain-healthy nutrients, including vitamin E, healthy fats, and fiber.

1. oranges

Eating one orange a day provides you with your daily vitamin C requirement. It's also good for your brain, as vitamin C has been shown to prevent a number of diseases and age-related changes in the brain, according to a 2014 study.

Vitamin C is a powerful antioxidant that effectively protects the brain from free radicals.

In addition to oranges, enough vitamin C is found in bell peppers, guava, kiwi, tomatoes and strawberries.

Bottom Line: Oranges and other foods high in vitamin C protect brain cells from free radical damage.

1. Eggs

Eggs are a great source of many brain-healthy nutrients, including vitamins B6 and B12, folic acid, and choline.

Choline is an important micronutrient that our bodies use to synthesize acetylcholine, a neurotransmitter that helps regulate mood and memory. Studies have shown that sufficient intake of this substance significantly improves memory. Unfortunately, the diet of many people does not contain enough choline.

Egg yolk is the best source of this beneficial micronutrient. The recommended allowance of choline is 425 milligrams per day, for women 550. One egg contains as much as 112 mg of choline.

The B vitamins found in eggs also play a significant role in brain health.

For starters, they help slow down age-related changes in the brain.

In addition, depression and dementia can often be caused by a lack of these particular vitamins.

At the moment, there has been little research on the effects of eggs on brain health. However, the benefits of the substances contained in them have long been known and confirmed by scientists.

Conclusion: Eggs are rich in B vitamins and cholines, which have a significant impact on the functioning and development of brain cells, as well as improve mood.

1. Green tea

Just like coffee, the caffeine in green tea improves brain function.

But in addition to caffeine, green tea contains a number of other beneficial substances.

One of these is L-theanine, an amino acid that can cross the blood-brain barrier and increase the activity of the neurotransmitter GABA, which helps reduce anxiety.

L-theanine also increases the frequency of alpha brain waves, which helps you relax by reducing feelings of fatigue.

Some studies have found that L-theanine counteracts the invigorating effect of coffee, helping you relax and fall asleep.

Green tea is also rich in polyphenols and antioxidants that protect against mental decline and the risk of diseases such as Alzheimer's and Parkinson's.

In addition, green tea improves memory.

Conclusion: Green tea is a great product that is good for the brain and memory. It contains caffeine to improve attention, antioxidants protect brain cells, and L-theanine helps to relax.

Products useful for the brain and memory - the result

Proper nutrition is the key to a good memory and a healthy brain.

Some foods, such as fruits, vegetables, tea and coffee, contain beneficial antioxidants that protect the brain from damage.

Others, such as nuts and eggs, are rich in substances that support memory and brain development.

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Memory impairment is a pathological condition in which a person is not able to fully accumulate, store and use information obtained in the process of perceiving the environment. This is a common disorder that is familiar to many people and significantly reduces the quality of life. The treatment of this disease largely depends on nutrition, so we will analyze which diet should be followed so that memory does not fail you.

You will need:

Vegetables

Product	Beneficial features
Potato	Contains vitamin B3, which reduces the risk of Alzheimer's disease and improves memory.
Carrot	Vitamin E content contributes to good memory and better concentration. Carrots also contain the substance luteolin, which can slow down age-related memory impairment.
sea ​​kale	Rich in iodine content. Improves brain activity and memory.
Onion	Especially useful for older people with a predisposition to sclerosis. The benefits of onion for the brain are due to the content of easily digestible sulfur compounds in it.
Cabbage	Contains vitamin K and anthocyanins, which improve brain function. Anthocyanins also help with focus.
Garlic	It helps to "cleanse" the vessels of the brain, due to this, memory is improved.
Broccoli	Vitamin B1, which is found in broccoli, helps restore memory and improve mental abilities.
radish	Fresh radish tubers contain B vitamins that improve memory.
Pepper	Vitamins C and P contained in pepper, when combined, have a good effect on blood vessels, which improves blood circulation in the brain.
Tomato	Useful for memory disorders and forgetfulness. It is also good to drink tomato juice. Due to the presence of anthocyanins and phenol, they improve working memory in the elderly.

Fruit

An irreplaceable source of vitamins and nutrients. Useful for both the brain and the body as a whole.

Product	Beneficial features
Apples	One of the most useful products for memory. The elements contained in apples protect the brain from the influence of oxidants - the main reason for memory loss. Regular consumption of apples in food will provide you with clarity of mind until old age.
Bananas	It is recommended to use for people who are engaged in mental work. The presence of vitamin B3 can improve memory and restore concentration.
Orange	Thanks to the presence of choline, they help improve memory.
Lemon	Contains vitamin C, which is useful for good memory and attention.
plums	Rich in flavonoids, used to prevent memory disorders and Alzheimer's disease.
Pears	Due to the content of boron, pears are good for brain function.

Berries

Product	Beneficial features
Blueberry	Rich in vitamins C and E, fiber and manganese. These berries are useful for the whole body and for brain activity as well. Blueberries improve short-term memory and increase mental abilities.
Currant	The berries are saturated with vitamins A and C, pectins, potassium, calcium, carotene, magnesium and phosphorus. Currants are especially useful for people who have deterioration or memory lapses. It also prevents the development of sclerosis.
Grape	The peel and juice contain antioxidants that can slow or even stop memory loss. Grape wine in small amounts improves memory and increases the speed of thinking in older people. But the main thing is to observe the measure.
Cranberry	The substances contained in cranberries are especially useful if memory impairment occurs during pregnancy. Cranberry also improves memory in children.
Strawberry	The high content of antioxidants improves memory and prevents premature aging of brain cells.
Blackberry	The antioxidants contained in this berry help if a person suffers from age-related memory loss.

Meat and seafood

Everyone knows that seafood is a food that is much easier to digest than meat. The benefits of meat are often criticized. Animal meat is a rather heavy product, however, nutritious and necessary for the human body.

Product	Beneficial features
Pork	Contains vitamin B1 (thiamine), which has a positive effect on memory and concentration.
Beef liver	The presence of choline in beef liver helps to strengthen long-term memory. You can choose any and cook beef on it.
Chicken	The nicotinic acid contained in white has a positive effect on the functioning of the brain and is the prevention of cognitive decline in old age. It also helps to avoid memory disorders.
red fish	Contains omega-3 and omega-6 fatty acids. Regular consumption of such fish is good for memory, helps to increase the level of concentration. It also helps prevent Alzheimer's disease.
Tuna	The fatty acids found in tuna improve brain activity and promote good memory.

Sweets

Juices

Rich in vitamins and minerals. Of course, the best juices are fresh juices. A glass of freshly squeezed juice for breakfast will help you improve your health and memory as well.

nuts

One of the most beneficial foods for the brain. Helps improve brain activity and memory. Different types of nuts should definitely be included in your diet.

Greens

Many consider greens to be a seasoning, because without it you can easily cook any dish, and its taste will not suffer much. However, greens are far from being an ordinary seasoning, it is a rich source of nutrients that our body needs.