5 Foods and Vitamins to Sharpen Your Memory and Prevent Alzheimer's Disease
Fond of your memory? Treasure your brain? Don't want to lose them to Alzheimer's? If you didn't hear this the first 99 times, we hope the hundredth time will do it. Here's how to nurture your mind and keep those memories:
- Take 900 milligrams of DHA omega-3s a day. Why so much emphasis on these good fats? Your brain is 60% fat -- and half of that is DHA, which keeps your brain cells flexible, fluid, and communicating well. DHA also fights memory loss. Your body can't make DHA, so you have to get it from food and supplements. We get our DHA from algae-based capsules -- not fish oil -- to limit concerns about toxins in fish. Find out how DHA can keep your memory sharp.
- Eat plenty of foods rich in DHA. Opt for fresh or canned salmon, canned tuna, trout, sardines, walnuts, avocadoes, canola oil, and flaxseeds. Along with olive oil, these memory protectors are the only fats you should even think about eating.
- Eat oodles of fruits and vegetables. Their nutrients are vital brain food. Learn how exercise also strengthens your memory.
- Take 1,000 international units (IU) of vitamin D3 a day; 1,200 IU after age 60. Vitamin D3 helps blood flow to your brain, among many other benefits. Check your intake of vitamin B12, too. Here's why.
- Season foods with turmeric. Most yellow mustard has turmeric. A daily teaspoon helps clear cellular waste from your brain. Learn the health benefits of tumeric.
Why are we beating this drum again? Impressive new research just reinforced their importance -- especially of fruits, vegetables, and DHA -- as a secret sauce against the brain shrinkage seen in Alzheimer's disease. The study didn't just do the usual memory tests. It tracked foods, nutrients, and scanned brain sizes. Bigger brain, better memory.
While you're eating more of those memory-boosting foods, be sure to avoid unhealthy ones that take a toll on your brain. Items with saturated and trans fats, or added sugars or syrups are criminals. They steal your memories, among other bad things.
Getting 1,000 IU of vitamin D3 per day can make your RealAge as much as 0.3 years younger if you're a woman and 2.5 years younger if you're a man.