properties that can protect brain cells
from free-radical damage and help
prevent neurodegeneration.
Researchers have found a link between
improved cognitive performance and the
consumption of turmeric. A study indicated
a lower prevalence of Alzheimer’s disease
and better cognitive performance in Indian
people who consumed curcumin in curry
on a regular basis.
Rosemary (Rosmarinus officinalis)
Rosemary has been used traditionally by
herbalists to boost mental performance
and memory. Rosemary can also be used
as an essential oil added to massage oils
or oil burners, or the fresh or dried herb
can be used in cooking or as a tea.
Top brain-boosting foods
Coconut oil
Coconut oil is the perfect brain fuel
because of its abundance of medium-
chain fatty acids, a good energy source
for the brain. Buy a good-quality organic
cold-pressed coconut oil. Coconut oil is
a healthy oil to use for cooking at higher
temperatures as it won’t turn to
a harmful trans fat.
A recent study published in Neurology
found that people whose diets were high
in trans fats were more likely to have
brain shrinkage than those whose diets
were low in trans fats. These brain-
damaging fats are found in fried fast
foods, commercially baked goods and
some margarines.
Wild salmon
Wild salmon is an excellent choice of oily
fish that is rich in omega-3 fatty acids
and iodine to help support optimum
brain performance and memory.
Wild salmon is also rich in the super
antioxidant astaxanthin.
Walnuts
Walnuts make a great brain-boosting
snack, containing alpha linolenic
acid to help improve memory and the
antioxidant called ellagic acid, which
helps protect the brain from free-radical
damage. Add walnuts to salads, baked
goods, muesli or dips or use a walnut
butter spread on toast.
Berries
Including more berries in your diet
is a simple and delicious way to
improve your memory and brain health.
According to a paper published in Annals
of Neurology, women who have higher
intakes of berries in their diets have
a slower rate of age-related memory loss.
Berries have high levels of two potent
antioxidants called anthocyanins and
flavonoids, which are associated with lower
rates of cognitive decline. Positive effects
were seen in women who consumed only ½
cup of blueberries or 1 cup of strawberries
a week. And, the more berries eaten, the
better the effect, too.
Green tea
Green tea (Camellia sinensis) has been found
to help boost memory and attention and
improve mental clarity. Green tea’s beneficial
effects on cognition are due to a combination
of L-theanine and caffeine. L-theanine has
a calming effect and helps reduce caffeine’s
stimulating effect while still enhancing its
ability to improve focus and brain function.
L-theanine has been found to improve
attention, particularly in individuals who are
prone to high levels of anxiety.
Soy lecithin
Lecithin is a group of fat-like substances,
including the phosphatidylserine (PS),
essential for all cells in the body including
brain cells. A large proportion of our brain
cell membranes are made up of PS. PS
is used to make the neurotransmitter
acetylcholine, which is responsible for
memory storage and retrieval. PS helps
improve focus and attention and also has
neuroprotective properties that can help
prevent age-related cognitive decline.PS is naturally found in soybeans (soy
lecithin granules) and egg yolks. Adding
1–2 tablespoons of organic soy lecithin
granules to your breakfast cereal, salads
or smoothies is a perfect way to enhance
your brain function.
Eggs
Eggs are a fabulous memory-boosting food
rich PS and choline, which are needed to
make the neurotransmitter acetylcholine
involved in memory. Eggs also provide
brain-boosting B vitamins.
Avocado
Avocados are a rich source of the
antioxidant vitamin E that helps protect
brain cells from oxidative stress caused
by a buildup of free radicals. Eating
foods high in vitamin E will support
brain health and improved cognition,
as well as helping reduce the risk of
Alzheimer’s disease. Other good sources
of vitamin E include nuts and seeds.
Avocados also supply plenty of healthy
monounsaturated fats.wellbeing.com.au | 51