It is no surprise that our diets impact neurological functions, especially memory. There is enough scientific evidence to suggest that certain nutrients or lack thereof, influence various functions in the brain, namely; emotional well-being, sleep patterns, energy regulation and metabolism, mood cycles, and overall well-being. There are two factors to be considered when discussing the impact of food on brain acuity, one being total calories, while the other of course involving nutrient dense choices as opposed to energy dense foods or empty calories. Brain functions require at least 20-30% of total calories in order to maintain basic functions; therefore, caloric restrictions should be determined with the help of a health professional to ensure that the brain is receiving sufficient energy to maintain baseline functions. Thereafter, providing a diet rich in nutrients is key to sustaining memory and other neurological functions. Nutrients that have a tremendous impact on brain functions, primarily memory, include the following:

B Vitamins such as B12, B6, and Folate are crucial for maintaining both the structural integrity and functionality of the neurons. Foods such as egg yolks, legumes, whole grains, green leafy vegetables, and nuts are rich sources of B vitamins and can help preserve brain functions, especially memory.

Omega-3 fatty acids have shown to exhibit neuroprotective effects and lower risk of neurological health issues like dementia and Alzheimers. Therefore, these healthy fats are termed as “essential” fatty acids, meaning they have to be obtained via diet in order to maintain both brain structure and functions. Consuming a diet rich in salmon, avocados, walnuts, olives, tuna, and cod can provide the required amounts of omega-3 fatty acids.

Antioxidants such as those found in sweet potatoes, carrots, oranges, squashes, blueberries, and spices such as turmeric and cinnamon can ward off oxidative damage, which happens to be one of the most concerning threat for neurological damage and diminishing memory.

Diet and physical activity are key to maintaining brain acuity. Exercise plays an equally important role as a healthy diet in warding off neurological health issues. There is not better or stronger treatment than following a diet conducive to brain health.

Dr. SA~ Medicinal Nutrition Doctor, LLC

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