Could Diet Impact Memory? 5 Examples of How This is So.

Hello friends!

Today's post is going to be about the diet-memory linkage. We know that the diet can impact various things like your body weight, energy levels, immunity, digestion, and more. How about more than the physiological components? What about your mental wellbeing such as how your memory functions?

One thing I'd like to note as that this is in no way trying to promote a specific diet, as a lot of media content tries to push different diets like the Paleolithic Diet, or the Ketogenic Diet. I am only going to inform and educate based on government-sourced data and point out what current research says without promoting any kind of fad or trend.

Please enjoy this post that features how nutrition can be used as powerful tool when approached from an educational standpoint. Through this, we can see the power of nutrition when it comes to prolonging cognitive function and memory.

Without further adieu, let's explore five examples of how the diet can impact memory:

1. Fatty fish

Fatty fish contains omega-3 fatty acids that the brain uses to create brain and nerve cells. Since about 60% of the brain is made up of omega-3 fatty acids, it's no wonder that an omega-3 deficiency has been linked to learning deficiencies, but a high intake may ward off Alzheimer's disease (Rathod et. al., 2016). 

2. Coffee

We all know that coffee can increase alertness, mood, and sharpen our concentration. This is due to both the caffeine and antioxidants found in coffee, as well as the blockage of the compound Adenosine in the brain which makes you sleepy. Furthermore, over long periods of time, coffee can reduce your risk for Parkinson's and Alzheimer's disease (Nehlig, 2016).

3. Blueberries

Blueberries not only taste good in pancakes and yogurt, but are also really beneficial for your brain because of the group of plant compounds called Anthocyanins. These have anti-inflammatory and antioxidant properties. Antioxidants act against oxidative stress and inflammation which in turn, can improve communication between brain cells. In this way, blueberries may delay brain aging as well as improve memory as a result (Selvaraju et. al., 2014).

4. Turmeric

Not only does this spice taste good in curry dishes, it also has good benefits in the brain due to its main active ingredient called Curcumin. Curcumin has been shown to be able to cross the blood-brain barrier, meaning it can directly impact brain function for the best. It has strong antioxidant and anti-inflammatory effects which may decrease depression and improve memory in people with Alzheimer's disease (Zhang et. al, 2006).

5. Nuts

Nuts have been shown to improve markers of heart health, and heart health is associated with brain health too. Nuts also contain vitamin E which protects cell membranes including cells in the brain (Shibu et. al., 2006). Furthermore, walnuts in particular have omega-3's which make up 60% of the brain! A large study conducted in older women showed that those who ate nuts regularly had sharper memory compared to those who did not consume nuts (O'brien et. al., 2014). Go nuts!

The Bottom Line:

Although there are more foods that may be beneficial for memory like dark chocolate (yum), broccoli, eggs and green tea, here are just a few examples of how antioxidants, anti-inflammatory compounds, vitamins and more can improve brain health and therefore improve memory! Be sure to consume lots of whole foods and don't rely on one specific diet to meet your needs :)

Resources at UC Santa Barbara, California:

• CalFresh - Through Santa Barbara Social Services, many students are eligible for an EBT card that allocates up to ~$200 per month for groceries at any grocery store, including the Isla Vista Food Co-op on Seville Rd.
• Miramar Food Pantry - Located at Sierra Madre Villages, pick up free produce and canned goods.
• AS Food Bank - Located across Subway in the UCEN, find free produce, canned goods, snacks, toiletries, pastries, coffee and tea, and seeds for herbs and spices!
• Food, Nutrition, and Basic Skills Program - check out our website for updates on free workshops and demonstrations that all include free snacks and/or meals, as well as FREE fruit all around campus that restocked every Monday (Tuesdays on Monday holidays) under the Why The Fruit (WTF?) program!

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Stay up to date on the Nut Rebel by following me on Instagram (@madifuj) and you'll receive more healthy snack and meal ideas as well as weekly self-care tips!

Sources:

Healthline: Best Foods
PubMed: Novel Insights
PubMed: Roles of Adenosine
PubMed: Effects of Coffee/Caffeine
PubMed: Neuroprotective Effects of Berry Fruits
PubMed: Curcuminoids
Oxford Academic: Role of Walnuts
PMC: Nuts in Older Women