Healing Kitchen

Memory Loss/Impairment
Certain dietary antioxidants such as vitamin C and vitamin E may be instrumental in improving cellular functioning in the brain. Researchers believe that the powerful antioxidant properties of these vitamins reduce oxidative damage to brain cells. Other important nutrients for optimal memory functioning include omega-3 fatty acids, vitamin B12, thiamin, iron, and vitamin B6. One of the most important antioxidants, vitamin C may be helpful for neurological well-being due to its immune enhancing capabilities. Vitamin C also has the ability to regenerate oxidized levels of vitamin E in the body, thus, bestowing extra potency to vitamin E. Consuming foods high in zinc and vitamin B6 together will allow their beneficial properties to function synergistically; without zinc, vitamin B6 isn't properly formed in the brain. Although research is still underway to determine the long term anti-aging benefits associated with high amounts of antioxidant flavonoids in blueberries, recent studies have shown blueberries to reverse some age-related memory impairment.

We believe that it's possible to manage and/or improve certain conditions through what you eat. When we create "Mega-Recipes" for an ailment, we strive to include the maximum number of the nutrients that are shown to have benefit for that ailment. We also expect the Mega-Recipe to contain at least 25% of recommended intakes for those nutrients. See the list of recipes that have met our criteria for this ailment.

What You Should Eat & Why

The antioxidant actions of flavonoids may protect against, and even reverse, some age-related memory loss by preventing degenerative free radical damage and improving blood flow.
Leading Food Sources of flavonoids: Broccoli, Carrots, Blueberries, Onions, Grapefruit, white, Tomatoes, Lemons, Oranges, Apples, Pomegranates, Limes, Chocolate, Soybeans

Studies have shown iron deficiency to be linked with problems with short-term memory. Researchers believe that iron helps to build brain neurotransmitter activity.
Leading Food Sources of iron: Apricots, Quinoa, Prunes, Beef, Chick-peas, Tofu, Oysters, Shrimp, Pumpkin seeds, Beans, dried, Crab, Clams, Lamb, Amaranth, Turkey

omega-3 fatty acids
Nerve cell membranes in the brain are protected by omega 3 fatty acids. It is believed that because the brain is the richest source of fatty acids in the human body, proper nerve functioning has a direct impact on mental function.
Leading Food Sources of omega-3 fatty acids: Salmon, Trout, Tuna

vitamin C
As an antioxidant, vitamin C plays a key role in maintaining healthy nerve cells in the brain and other parts of the body, and in helping to prevent memory loss. It is often taken in combination with vitamin E, mixed carotenoids, gingko biloba, and coenzyme Q10 for this purpose.
Leading Food Sources of vitamin C: Cabbage, red, Strawberries, Tangerines & other mandarins, Peppers, bell, red, Oranges, Kiwi fruit, Potatoes

vitamin E
According to recent reports, low blood levels of vitamin E are linked to poor performance on memory tests. Vitamin E can reduce oxidative damage to tissues caused by free radicals.
Leading Food Sources of vitamin E: Broccoli, Almonds, Avocados, Mangoes, Brazil nuts, Sunflower seeds, Peanuts

Zinc is essential for maintaining proper nerve cell functioning. Some studies have shown that low levels of zinc are associated with onset of dementia, and memory disturbance. Zinc helps your body to absorb vitamin B6.
Leading Food Sources of zinc: Barley, Wheat, Oysters, Crab, Beef, Lamb, Chicken, Turkey

Date Published: 05/03/2005
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