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I realize that most of my posts are pretty serious. Memory is a serious thing, especially if it’s not working properly. But, it’s good to have a little levity every now and again, right? I think that must have been what was going through the minds of these researchers when they conducted a memory study at a bar. Oh yeah, and this tip isn’t for my high school friends out there. 21 and over, please.

The results? Well, they found that men are better at solving brain-teasing puzzles after they’ve had a beer or two. So, there we go. Here’s the solution to all memory-related problems: get wasted. Alright, not so fast. Although they found that the men fared better at creative thinking and problem solving after a few beers, they didn’t score so well on working memory tasks.

When interviewed by the NY Daily News, one author of the study concluded that innovation happens when people are “not so focused,” and that may be the takeaway from this study.

You know how they say that the best ideas come to you at the strangest times, like when you’re in the shower or having a glass of wine (or beer)? Well, that’s the gist of this whole thing. It’s not so much about memory as it is about creativity. But, I do think it’s just as important to flex your brain’s creative muscles as it is to exercise and support its memory recall abilities.

I think that’s something we end up forgetting all too often. We get so caught up in our work and our studies, and all the pressures that come along with those things, that we either forget or just don’t allow ourselves to kick back and have a good time. We’re social beings, and it’s actually not healthy to deprive yourself of fun. Does that mean you have to drink beer? Certainly not. You can have wine, vodka or tequila. I kid. You don’t have to drink to relax and let loose. Just go out there and have a good time already, would you?

Making Elderberry Jam

On this blog, we’ve talked about all kinds of different berries, from the all-mighty blueberry to the surprise-I’m-a-berry eggplant. I spend so much time talking about berries because they’re awesome free radical scavengers. They are just loaded with phytochemicals that act as antioxidants, and one in particular has caught the attention of researchers across the globe. That phytochemical is called anthocyanin.

Anthocyanin is being researched for its role in lowering cholesterol and preventing heart disease and other inflammatory conditions, but the research I’m most interested in is on its memory protecting abilities. Much of the research is done on Alzheimer’s and ageing patients, but I believe that the work also applies to the rest of us. As an antioxidant, these phytochemicals help protect our brain cells from the damage and destruction that can come as a result of oxidation. Keeping our brain cells intact shouldn’t just be an issue for those who already begun losing the battle. It should be something we’re all thinking about.

That’s why I like to shed the light on various types of berries, especially those that most of us aren’t really familiar with. One such berry is the elderberry. It even sounds intellectual, doesn’t it? It even sounds sort of exotic; like you would have to travel to a faraway land just to get your hands on this memory-enhancing berry. Don’t be intimidated; this berry is actually rather friendly.

The elderberry has been used for many years to treat sinus congestion and the common cold. This berry is believed to have anti-inflammatory, antiviral and anticancer abilities, but most of the clinical studies have been done on animals and not humans, so researchers are cautious about making claims of the elderberry’s abilities in humans.

Still, it is a berry and it does have a lot of antioxidant power – these are facts. So, it certainly can’t hurt (unless you have an allergy) to add elderberries to your diet.

Once they have ripened, you can eat elderberries raw as you would eat raspberries or blueberries, but elderberry jam is also pretty popular. You can make your own or buy it at the store for an easy way to get more elderberries into your diet.

You’ve heard that old saying, “An apple a day keeps the doctor away,” right? Who hasn’t? I don’t know exactly where it came from, but I’m guessing it has to do with the balanced nutrient and antioxidant profile of this common fruit. There have been many studies that illustrate the overall benefits of eating apples, but there’s one in particular that has caught my eye.

This study suggests that eating apples can help preserve your memory by protecting your brain cells against damage. Great news if you over-imbibed last night, right? Well, yes. But it’s also great news for the rest of us too. You see, just as an everyday part of life, we lose brain cells. Good thing we have a lot to spare.

It’s kind of like how the body forms free radicals as a byproduct of necessary functions. We can’t avoid them, but we can get enough antioxidants to fight the damage they can cause. And that’s where apples come in. In this study, researchers gave mice who were showing the signs of memory loss (similar to how a human would get Alzheimer’s) a daily dose of apple juice. The mice that got their dose of juice consistently performed better on tests of their short-term memory.

That got me thinking. If apple juice can give a boost to your short-term memory, maybe it’s a good idea to have a glass or two of the pure stuff (no high-fructose corn syrup or added sugars) whenever you’re cramming for a big test. You know what I’m talking about: those times when you’re hitting the books at 10 a.m. for a noon class. I know how it is. Next time, instead of the Diet Coke, try downing a glass of apple juice.

If you’re the type of person who enjoys learning about these things and passing these little nutritional nuggets of information on to others, you might be interested in a health science degree. What can you do with a health science degree? Change lives; that’s’ what you can do.

Just about everyone knows that berries are high in antioxidants. Blueberries may have the highest antioxidant content, but all berries are great for free-radical scavenging. That means that it’s always a good idea to add a berry (of any kind) to your diet.

So, what’s the biggest berry you can think of? A lot of people say strawberries because there are some pretty giant ones out there, but strawberries don’t even come close to being the biggest. Okay, if you haven’t guessed it by now, you’re not going to, so I’ll tell you. The biggest berry is actually the watermelon. Yes, melons are berries. Weird, huh? Today I’d like to talk about another weird berry that may surprise you: the eggplant.

Is your mind sufficiently blown? Yes, an eggplant is technically a berry – and that means, what? That it’s an amazing free radical scavenger.  Every part of the eggplant has been regarded for its antioxidant content, and it contains many different types of antioxidants. However, the fruit inside oxidizes very quickly, so your best bet is to include the skins in whatever recipe you’re making.

You may still get some antioxidant activity from the “meat” of the eggplant, but I still recommend keeping the skin intact. The skin contains a compound called nasunin, which has been found to be a potent 02 scavenger, protecting the brain against lipid peroxidation. That’s a fancy way to say it fights free radical damage; free radical damage that can result in memory loss. Awesome news for anyone studying for, well, anything. You could be a paralegal who is studying for the bar exam or a police officer studying for the captain’s test. Either way, adding more eggplant to your diet can help.

So, the bottom line is this: eat more eggplant. Try making eggplant lasagna (replacing noodles with eggplant), ratatouille or grilled eggplant sandwiches, but just remember to keep those skins on!

In the video below, Alton explains this berry in a little more detail, but then he goes on to make Baba Ganoush without the eggplant skins. I’m not saying this is a bad recipe or way to eat eggplant, but it’s not the best if you’re looking for the highest antioxidant content.

Today’s tip is for my hardcore brain boosters. It’s for those of you who are so serious about your health that you really make an effort to avoid the foods that are bad for your brain health (and overall health), such as refined flours and sugars (think breads, pastries, cakes and cookies). Well, the rest of you can go ahead and try this tip, but I’m thinking that it might be too much effort. Sure, it’ll be a great way to counteract the effects of the bad stuff you’re eating, but if you can’t go out of your way enough to avoid the wrong foods, you probably aren’t going to be growing broccoli sprouts in your kitchen.

I’ve mentioned in previous posts that cruciferous vegetables are among the best foods you can eat to boost your brain power – and broccoli is one of those foods. But the benefits don’t stop there. Broccoli sprouts in particular contain a compound called sulforafane – which has been shown some pretty impressive memory enhancing benefits in lab tests. One study has shown that mice that were given sulforafane immediately after brain injury were much more likely to recover their brain function than those who weren’t. They performed better on memory and cognitive tests than those that weren’t given this compound. Sulforafane has also been shown to protect skin cells from UV damage. If you want to get more sulforafane in your diet, standard broccoli is one way of doing it, but broccoli sprouts reign supreme. Just one word of advice – whether you get your sulforafane from whole broccoli or broccoli sprouts, you have to chew your food well. This compound is only released when we chew this food.

To make broccoli sprouts, all you need is a jar, seeds and water. Once you have your sprouts, you can eat them with salad, on sandwiches, or however you’d like. You don’t need to learn how to become a medical assistant, a nutritionist or even a gardener to reap the benefits of this super-powered veggie. Just a few ingredients and some time.

It seems like lately I’ve been talking a lot about cruciferous vegetables. Maybe it’s because I just like to say that word: cruciferous. C’mon, try it; it’s fun: crew-ci-fur-ous.

Okay, now that we got that out of the way, let’s talk about the benefits of these superfoods: Cruciferous veggies are rich in so many vitamins and minerals, including vitamin C, calcium, folate and vitamin B6. But, what makes this class of vegetable so great for boosting your brain power is its high vitamin B content. Studies have shown that folate (a B vitamin) and vitamin B6 can improve cognitive function in seniors who are experiencing early signs of memory loss. And, as I always say, if it works for them, it can work for us too. That’s why I’m always sure to get my fill of these veggies while I’m studying for that ctu online course I’ve been taking.

So, what are cruciferous vegetables? It sounds kind of exotic, doesn’t it? Well, it isn’t really. You already know, and probably eat, many varieties. Spinach, broccoli, cauliflower, Brussels sprouts and cabbage are all cruciferous. But, there is one that might seem more exotic to you. That one is bok choy. It’s often used in Asian dishes, like stir fries, and it looks a little like a cross between collards and giant celery. There’s a white stalk (sort of like a giant celery stalk), and then there’s the leafy green.

There are two types of bok choy, which look and taste very similar, but one is much larger than the other. The larger version is more popular here in the states and the smaller bok choy is more popular in Asia.

I usually can find both varieties at my Asian grocer, but it’s hit or miss at the grocery store (usually one or the other, but not both). It doesn’t really matter which you get, but this is another super-healthy cruciferous vegetable to add to your brain-fog fighting arsenal.

Ah, those super antioxidants are at work again. I have to tell you, after all of this research, I’m sold. I try to get as much anti-oxidant rich foods into my system as I possibly can. In the morning, I start with a berry smoothie (usually strawberry, but I’m experimenting with blueberry because of its antioxidant content). For lunch, I have a salad with romaine lettuce and baby spinach (and carrots, red peppers and onions, of course). And for dinner, I usually have a bean or mushroom entrée along with a super-powered side dish of broccoli rabe or kale. But now that I’ve learned how great grape juice can be, I think I may have to add a glass or two to the mix.

There was a study done back in 2009 on participants who were just starting to experience some memory loss. Half of the group was given 100 percent Concord grape juice (no high fructose corn syrup here). When the study began, both groups scored similarly on memory tests, but as the study progressed, the grape-juice-drinking group continued to perform better and better, leaving the non-grape-juice-drinkers in the dust.

Sure, it’s just one study, but the results are pretty promising and the answer is easy. You don’t have to take some expensive drug; you don’t have to learn how to become a dietician; you just have to have a glass of pure grape juice each day. Easy peasy.

I do have one word of caution, however. Please do read the label on your grape juice before adding it to your routine. If it’s packed with any kind of sugar, you could be sending yourself spiraling towards diabetes instead of a super-powered memory. Only buy (and drink) 100 percent Concord grape juice. That means that there should only be one ingredient listed on the label.

Most people have heard about what an antioxidant powerhouse the blueberry is, but as more research is done, science just continues to confirm that these little berries are astoundingly great for your memory. As I’ve mentioned before, all berries are good for your brain (and the rest of your body), but blueberries seem to stand out from the pack a bit. What over-achievers.

There is something called the ORAC chart, which ranks foods based on their antioxidant powers – and, as you can probably guess, blueberries are in the top 10. If you know anything about antioxidants, you know that they come in many forms. Some vitamins are even antioxidants. Although blueberries do contain antioxidants in the vitamin form, the superhero of them all is a molecule called anthocyanin. These molecules belong to the flavonoid family, and although they are flavorless, they are the main reason for the vibrant color of the blueberry. Anthocyanins range in color from pink to neutral, depending on the item’s pH. If blueberries were pink, they would be highly acidic; their deep blue color indicates that this fruit is alkaline, which may also contribute to its healthful superpowers.

In one small study, researchers found that older adults who drank at least two cups of blueberry juice daily improved their scores on memory tests by 20 percent. Do you think that only works for seniors? I doubt it, so if you’ve got a big test coming up, you might want to start downing some blueberry juice. It may be hard to find pure blueberry juice, but you can certainly find frozen organic blueberries to blend with some water to make your own blueberry juice. If you need it to be a little sweeter, just add a banana. I’ve actually been making this smoothie every day for about two weeks now. Haven’t you noticed how smart I’ve become?  And it couldn’t happen too soon; it was almost time to tattoo my name on my wrist, so I don’t forget it.

It’s beginning to seem like every day there’s a new study about omega-3 fatty acids and how they benefit us. We know they are good for the heart and cholesterol, but they’re also good for the brain. Previous studies have indicated this as well, but another recent study has solidified omega-3 fatty acids as a brain booster. So, what exactly is flaxseed and how does it relate? Great question; let’s take a look.

If you eat fish, or even if you don’t, you probably have heard about the dangers of mercury. Experts advise us to eat the smaller fish to avoid excess mercury in our diets, but in reality, we really shouldn’t be ingesting the stuff at all. I’m not saying to stop eating fish if you already enjoy it in your diet. There are many benefits to eating fish, but if you aren’t a fan of seafood (much like me), I wouldn’t advise anyone to force it down their throats. Not only can it be contaminated with mercury, but we also know that there’s a lot of pollution in our waters today – and you must know that this pollution will make its way into our seafood supply. It’s only natural.

Flaxseed offers those who don’t want to mess around with fish or fish oil supplements a way to get their fill of omega-3 fatty acids. Flaxseed has a type of omega-3 called ALA (alpha linolenic acid), which can be converted by the body to EPA (Eicosapentaenoic acid), which is the same type found in fish. Sure, you’ll get more EPA from fish, but is that better? Maybe or maybe not. The jury is still out (more research must be done). Either way, omega-3s are good for you. Get them from fish or flaxseed (or flaxseed oil), but do be sure to get them.

Last night, I was cutting up some onions to be caramelized for a pizza topping (yum!), but it seemed an especially rough task. Have you ever noticed that sometimes you just get an onion that is so wicked that it causes your eyes to leak uncontrollably? But other times, it’s bearable.

Here’s why those onions make you cry: When you slice into an onion, its cells release enzymes to break down sulfur compounds that produce sulfenic acid. The sulfenic acids are unstable chemicals that turn into a volatile gas. That gas wafts up from the onions and into your eyes, and then you start to cry. Some onions release more sulfenic acids than others; hence the outpouring of tears that I experienced last night. Some tips to reduce your likelihood of crying: stick that onion in the freezer or run it under cold water before you cut it, and keep its root end intact.

You might be wondering if it’s all worth the effort. Should you really have to endure tear gas to enjoy a nice homemade pizza? Well, I think the answer is yes; they are worth the effort. Onions are rich in vitamins B6, B1 and B9, and they have proven to have many health benefits in various studies. Onions are believed to help protect the body against colds, heart disease, osteoporosis, diabetes and high blood pressure. They have also been known to impede blood clotting and improve circulation.

But, of greater interest to me is the onion’s potential for boosting your memory. Research done at Japan’s Hokkaido Tokai University showed that subjects who were experiencing memory loss improved their recall abilities after eating some lightly cooked onion.

The researchers believe that this happens as a result of antioxidant activity. They found an antioxidant chemical within onions that seems to attach itself to toxins within the brain, and then it escorts them out. Eating raw onions may not have the same effect because the chemical is turned on when onions are lightly cooked (on the other hand, it’s damaged when onions are overcooked).

I recently told my friend Misty about this finding, and ever since, she’s been recommending that her patients eat more onions. You see, she’s a geriatric nurse practitioner and many of her patients suffer some pretty severe memory loss. I don’t know if it has been helping, but I know it certainly can’t hurt. Well, unless you count a few little tears.

In a 25-year Harvard study, researchers found that eating cruciferous vegetables, such as Brussels sprouts, can actually help preserve your memory. The study followed the eating habits of about 13,000 women and determined that those who ate more of this type of veggie were less likely to lose their memories. So, maybe mom was right; maybe it is as simple as finishing your plate of Brussels sprouts.

I happen to adore Brussels sprouts, but I know many people who can barely stand the sight of them (my husband included). But, the good news is that these aren’t the only vegetable in the cruciferous family. Not by a long shot.

Cruciferous vegetables are a group of vegetables that are rich in folate, vitamin C, and fiber. Folate is a B vitamin that has been shown to lower the body’s levels of homocysteine (an amino acid). High levels of homocysteine are linked to cognitive impairment.

Another benefit of cruciferous veggies is the carotenoid content. Carotenoids belong to a family of antioxidants that are believed to ward off oxidative damage to the brain (the type that leads to age-related memory decline). Each vegetable has its own strengths and weaknesses. Some vegetables are even great sources of calcium, beta-carotene, and vitamin B6. If you don’t want to eat Brussels sprouts, or if you want to vary your diet, try making some more kale, spinach, cabbage, cauliflower or bok choy.

Another study, published in the Annals of Neurology found that people who had a half cup of cruciferous vegetables every day scored about 10 percent higher than those who didn’t eat this type of vegetable at all. So, all you have to do is add a half cup of Brussels sprouts (or broccoli, or cauliflower, etc.) to one meal each and every day, and you can be confident that your mind will stay as sharp as a tack.

Memory loss does not have to be an inevitable part of aging. Making sure you are consuming enough vitamin B12 may help you keep your memory as you enter your twilight years, suggests a new study by Chicago’s Rush University Medical Center. Vitamin B12 plays a crucial role in retaining memories, strengthening your attention span and preserving your ability to learn.

Details

The study focused on adults over age 65 that had been diagnosed with memory loss. These volunteers were checked for vitamin B12 deficiency. Sure enough, a significant number of the volunteers did not having enough vitamin B12 in their bodies. They also had slightly smaller brains than senior citizens who managed to get enough vitamin B12. Imagine that.

Lack of this crucial vitamin not only may lead to smaller brains, but it can cause the brain to make a chemical called homocysteine, which may damage the brain and the heart. A person’s B12 levels can be checked with a blood test. But it’s not quite that simple. This new study shows that blood tests for B12 are often inaccurate. A much better way of testing is to check the blood for homocysteine instead.

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But how could anyone not get enough B12 in their diets? It’s found in multivitamins and many vitamin-fortified cereals. It’s also found in a few popular food products. You don’t have to be learning how to become a dietitian to identify them. It’s easy. Just add more fish, eggs, meat and dairy products like yogurt or cheese to your diet.

It turns out that as we age, we lose the ability to digest vitamin B12. This may be caused by the aging body’s overall slowing of the metabolism or how well it can convert food into fuel.

Because of this digestion problem, we either need to increase the amount of vitamin B12-rich foods they eat or take vitamin B12 pills as we age. The study recommends that people 50 years old or more should start doing this in order to avoid memory loss. People only need 2 to 6 micrograms per day. A microgram is one-millionth of a gram.

If you’re under 50, all you really have to do is make sure you get enough vitamin B12-rich foods in your diet every day. If you’re a strict vegan or over 50, you’ll have to supplement.

It’s well-known that all berries are extremely good for your health. And, if we’ve learned anything thus far, we know that just about anything that is good for your overall health is good for your mind. Although, you’d benefit from adding any type of berry to your diet, raspberries in particular have some really great memory-enhancing capabilities.

This popular fruit is filled with polyphenols, which are phytonutrients that work to prevent memory loss. Poyphenols fight off the inflamation that can cause memory loss, among many other health problems.

Another way raspberries help preserve your memory is with their ellagic acid, which has been found to be a powerful free radical scavenger. Eating more ellagic acid can prevent the membranes of your brain cells from becoming damaged – this damage is precisely what causes the majority of memory loss.

Raspberries are more effective at preventing memory loss than most other berries because they have more antioxidants than other berries. For example, they have 10 times the antioxidant power than tomatoes, three times as much as kiwis, and nearly 50% more than strawberries. Just a few of the many antioxidants found in raspberries are anthocyanins, vitamin C, manganese and gallic acid. Anthocyanins work with another antioxidant called quercetin, which both work together to slow down memory loss in the elderly.

Another reason raspberries are a good choice to help fight memory loss is that they contain folate, which has been found to protect the brain from memory loss due to aging.

The darker a berry is, the better it is at fighting off memory loss. This means black raspberries are even healthier and more able to prevent memory loss than red raspberries. Anyone that eats raspberries, or any other berry, for a period of years, will strengthen the brain and reduce the likelihood of memory loss. So what are you waiting for? Pop a few raspberries into your salad, cereal or oatmeal. It’s a yummy way to strengthen your body and your mind.

As a product of a mixed Italian family, I can tell you with all certainty that there’s nothing that can get your stomach grumbling quicker than the scent of garlic sautéing in a hot pan. It conjures up thoughts of the tomato sauce (not gravy) that is on its way. Yum!

I’ve always known that garlic is good for your health, but when I heard that it’s also good for your mind, I was really sold (as if I wasn’t before). It’s not too surprising because most things that are good for the rest of your body are also good for your brain. Nonetheless, here are the reasons why you might want to add more garlic to your daily diet.

Garlic lowers high blood pressure, improves circulation and reduces overall cholesterol, according to a study published in the Journal of Cardiovascular Pharmacology. Not only will these things help minimize your trips to see the pharmacy tech, but they will also help your blood flow to your brain along with oxygen and nutrients to help you think more clearly.

Garlic contains the antioxidant vitamin C. Vitamin C is a potent antioxidant which fights all the potential damage to your brain cells by free radicals. Just one ounce of garlic contains 23 percent of your daily value of this antioxidizing vitamin.

Garlic helps your body create a powerful antioxidizing component called superoxide dismutase (SOD) because of its high manganese content.

Garlic contains a lot of vitamin B6, which has been shown to help moderate levels of the inflammatory chemical homocysteine. Homocysteine is known to increase the risk of dementia, brain atrophy and cognitive decline.

Garlic is a small ingredient that packs a giant punch – both in flavor and health benefits. It’s also pretty universal in that it’s found in almost every type of cuisine and just about everyone enjoys the flavor (at least, if it’s added in moderation). So, enjoy your garlic with good conscience – It’s great for your mind and body.

With all the current hype about various “brain foods,” you may or may not have heard of the brain-influencing power of kale. Kale has been recognized for some time now as having profound benefits on brain health – due to the fact that it contains a rich blend of amino acids and essential minerals. One such mineral is manganese, which is known to help process certain fatty acids that positively alter brain function.

Another of kale’s brain-boosting super powers comes from its high fiber content, which is said to improve overall brain function. Fiber is not only essential to the brain, but to other systems within the body as well. And, because each organ depends on another, they are either directly or indirectly related to brain function. As I mentioned before, kale also happens to contain important amino acids that greatly improve brain health, by controlling extreme swings in blood sugar caused by a low fiber diet. Such fluctuations can cause inflammation, which leads to a loss of cognitive “sharpness” (also known as brain fog).

Low-fiber diets have become pretty common in this country (much to the dismay of our health). Low-fiber diets can cause inflammation, which can lead to a host of problems, including cancer. Inflammation can be prevented by eating a diet rich in anti-inflammatory phytochemicals. You can do this by eating more leafy green foods, such as kale.

More studies about the improvement of brain power and the introduction of kale into the diet are likely on the way (so expect to hear more about this superfood), and the potential that kale offers to help you stay sharp and focused is very promising. The moral of this story? Eat more kale! It’s good, and it tastes good too. Here’s a recipe for a kale salad that I really enjoy.

What ever happened to the good old days when cartoon characters promoted healthy eating? Oh, it was just Popeye? Okay. Well, he’s my hero anyway. I personally don’t like the taste of cooked spinach, but I do eat it because I know how healthy it is for the entire body, not just your muscles.

The green stuff is packed with anti-inflammatory and anti-oxidant vitamins and minerals that work to protect your blood vessels and brain from the oxidative damage that comes from free radicals. Here is a closer look at just a few of those nutrients:

Beta carotene – Whenever you eat any foods that are rich in beta carotene, your body converts it into usable vitamin A, which is believed to play a role in fighting free radicals. Only one cup of spinach will give you nearly 40 percent of your daily value of vitamin A.

Vitamin E – Researchers believe that vitamin E may help fight cognitive decline, and you can get nearly 20 percent of your daily value of this vitamin from that same cup of spinach.

Vitamin C – Vitamin C is known to work as an antioxidant, protecting the cells within your body (including your brain) from oxidative damage. One cup of spinach contains about 30 percent of your daily value of this antioxidant vitamin.

Manganese – This mineral is often confused with magnesium, but it’s entirely different. You may have heard that omega-3 fatty acids are important for maintaining brain health.  Well, manganese helps the body synthesize those fatty acids so they can be used. Without enough manganese, all the omegas in the world won’t help much.

Zinc – Zinc is another mineral that is believed to help improve cognitive skills, especially in the elderly.

The bottom line is that spinach isn’t just for body builders. You can reap the benefits of this powerful vegetable if you’re teacher, student, administrative assistant or even a personal trainer.

I know, it sounds like standard advice, right? Well, you may have noticed that most of the memory-enhancing foods we talk about here are fruits and vegetables (i.e., plant-based foods). You’ll find an occasional mention of fish and legumes, but otherwise, the foods that help you build and retain your memory are really fruits and vegetables. Other sources may mention eggs as a memory-booster, but you won’t find that advice here. Personally, I think the reasons to avoid eggs are much greater than any benefits they may have. For instance, just one egg has well over half of your daily recommended value of cholesterol. Most people have at least two eggs with a meal, if they’re going to have them. Obviously, that’ll put you over your daily dose of cholesterol in just one sitting. That’s not something I would ever recommend.

There are so many other memory-enhancing foods that are so great for your body that you can eat them in unlimited quantities. In 2010, an exhaustive study was done in Norway detailing the memory-boosting powers of fruits and vegetables. It found that the best plant-based foods you can eat are what are called cruciferous vegetables. That includes broccoli, kale, Brussels sprouts, cauliflower and bok choy. But, this study also eludes to the fact that you need to get a variety of fruits and vegetables in your diet in order to get the most benefit. This is because each fruit and vegetable has its own unique advantage. You’ll notice this from the food spotlights we do here on the blog.

As a broad example, fruits are more capable of enhancing visuospatial skills, while vegetables power your executive function and cognitive abilities. Visuospatial skills help you with depth perception and mental imagery, while executive function and cognitive abilities help you understand things and solve problems. So, you can see that you really need both fruits and vegetables in order to function properly.

Of all the plant-based foods tested, the only ones that appeared to hurt mental function were white breads, pastries, cakes and cookies. No surprise there. You must have known that you aren’t doing yourself any favors by eating that stuff.

If chicken soup is for your soul, then lentil soup is for your brain. When I think of lentils, I usually think of when I was a kid and my grandmother used to make me eat lentil soup. For me, that was right up there with pea soup – yuck. So, most of my adult life, I steered clear of the bean. That is, until I started making an effort to eat healthier. I got a cookbook that included recipes for all of the great superfoods in the world – and I decided to try the dahl. Dahl is a traditional Indian recipe that is somewhere between a stew and a soup. I guess it’s more of a stew. Anyway, it was pretty yummy. So I decided to add some lentils to my culinary repertoire. And it’s a good thing, too. I just found out how eating lentils can boost your brain power!

For one, they are full of fiber. When we discussed the brain-boosting power of oatmeal, we saw how good that could be. But lentils are also chock full of antioxidants, which play an important role in protecting the body from free radical damage. Free radicals can wreak havoc on your entire body, but they can also damage your blood vessels, which will inevitably impair circulation to your brain. Poor circulation equals fuzzy thinking. Fuzzy thinking equals a wasteful study session or worse: a failed exam.

You may have heard about how great blueberries are for their antioxidant power, but lentils are also great, and for the same reasons. They contain the same powerful antioxidant compound as blueberries, anthocyanin. Lentils come in various shades, so here’s the rule of thumb for choosing the best one: The darker the lentil, the greater its antioxidant power. Black is better than red and red is better than green. You should always buy your lentils fresh to ensure that you get the most out of its phytonutrients. Much of the antioxidant power is lost in the canning process.

To take advantage of all of the lentil bean’s brain boosting power, all you have to do is make a simple soup or dahl. I promise you, if you get the right recipe, it’ll be tasty. Experiment with a few different flavors before you decide whether or not you like lentils. I wish I had known this when I was a kid, but it’s really the seasoning that can make or break the flavor. I have a software developer friend coming over tonight and I plan to serve my favorite dahl recipe and wow her with all the facts about its nutritional benefits. I have no doubt that tomorrow she’ll create the most amazing program the world has ever seen.

Have you ever heard of L-theanine? It’s a substance that is found in tea, but it’s also an ingredient in many of the newer energy drinks on the market. That’s because L-theanine can give you a boost of energy and mental alertness without the jittery effects you can get from caffeine. Actually, in stark contrast to caffeine, L-theanine can make you feel relaxed.

L-theanine is found in most teas (with the exception of herbal tea, which isn’t really tea anyway), but it’s highly concentrated in green tea. So, if you want to get the most L-theanine per cup, drink the most concentrated green tea you can find: Matcha green tea. Matcha is made from the same leaves as the highest-quality green tea, but it is broken down into a powder, so it’s much more concentrated. Drinking just one cup of matcha gives you the antioxidant effect of drinking about 10 cups of regular green tea. That may be because the leaves used to make matcha are purposely shaded for up to three weeks, so the chlorophyll and l-theanine are concentrated in the leaf.

Many studies have suggested that matcha can increase the alpha brain waves of those who drink it. Alpha waves are closely related to alertness. Studies have also indicated that drinking tea (but not specifically matcha) may protect the brain from damage, such as that caused by a stroke. Researchers believe that it works by countering excess glutamate in the brain. Glutamate is a neurotransmitter that is responsible for many important functions, such as memory and sensory perception, but in excess, it has been linked to diseases like Parkinson’s, Alzheimer’s and multiple sclerosis – all diseases that end up affecting the gray matter.

Although disease is an extreme example, the brain is exposed to smaller levels of damage on a daily basis from pollution, chemicals in the food and heavy metals (such as the mercury in fillings). It just makes sense to protect it. If you’re not concerned with countering excess glutamate in the brain, then you may want to drink matcha for its extraordinary antioxidant capabilities. Just one cup of matcha contains about 70 times the amount of antioxidants of a cup of orange juice. Antioxidants are known to protect the brain from damaging free radicals. If you’re planning to be a professional wrestler, you may or may not care about that; but most of us have to use our brains instead of brawn to make a living. A software engineer can’t get by on his looks any more than you would want your surgeon to be suffering from brain fog.