5 healthiest fall foods to improve memory and slowdown in cognitive decline

To increase the health of your brain this fall, try to eat more seasonal fruits and vegetables, such as cranberries and cabbage, which are full of minerals that can support slow memory and cognitive decline.

1. Soft potatoes

Sweet potatoes are a vibrant orange root rich in beta-carotene, vitamin C and fiber. This essential holiday meals has antioxidants that reduce oxidative stress and improve the communication of brain cells, according to Albert Abayev, RD, clinical dietitian recorded in the Cedars-Sinai center for weight management and metabolic health.

Some animal studies have found a link between soft purple potatoes and the improvement of memory and cognitive function, but more research is necessary to confirm the same effect in humans.

Other studies show that long-term diet rich in beta-carotene helps maintain cognitive function, especially when combined with other antioxidants such as vitamins E and C.

Tips to taste more sweet potatoes:

“My favorite way of tasting sweet potatoes is to cook them simply and spread a little nut butter with the pinch of cinnamon,” said Jamie Mok, MS, RD, dietitian recorded in Los Angeles and spokesperson for the Academy of Nutrition and Dietetics.

Although you can eat them ordinary, adding nut butter is a way to obtain a dose of healthy fat and vitamin E, added Mok.

2. Ginger

This seasonal ingredient contains vitamins, minerals and bioactive compounds that help fight oxidative stress and chronic inflammation, “supposed to contribute to Alzheimer’s disease and age -related memory loss,” said Mok.

The 2011 search revealed that ginger extract has helped improve memory in a group of healthy health women. A 2021 review article suggested that ginger can help prevent dementia due to the anti-inflammatory effects of the root.

Tips to enjoy more ginger:

“One of the favorite ways of the ways I like to enjoy ginger is to make a tea,” said Mok. “All you have to do is raid a ginger root button in boiling water and maybe add a little lemon and honey to taste.”

3. Beuts

Beets are vegetables with colored roots rich in antioxidants, vitamins and minerals such as folate, potassium, iron and vitamin C. Folate in beets helps reduce homocysteine ​​levels, an amino acid that can damage blood vessels and contribute to heart disease. High levels of homocysteine ​​are also linked to Alzheimer’s disease and dementia.

Beets are also a good source of food nitrates, which the body converts to nitric oxide to improve blood circulation, according to Mok.

“Food nitrates can protect against dementia and memory loss due to how they help improve blood flow to our brain,” she added.

Some evidence suggest that beet juice can support the cognitive function. A small 2016 study revealed that the exercise and beet juice improved certain functional brain connections, compared to the exercise alone.

Tips to enjoy more beets:

“I am a big fan of roasting of vegetables, so the roasting of beets with a little goat cheese is my favorite,” Mermwell Carrie Anderson, RD, dietitian at the Indiana University Health Hospital told Mermwell.

4. Cranberries

Cranberries are tangy red berries with antioxidant and anti-inflammatory properties. A study funded by the 2022 industry has revealed that consumption of a small cup of cranberries helps daily support memory performance and health health in the elderly.

These berries contain flavonoids, natural compounds that can reduce the risk of developing Alzheimer’s disease and related dementias.

Tips to enjoy more cranberries:

The cranberry sauce is a basic Thanksgiving food, and Anderson said it was making its own version with cranberries, fresh oranges, orange juice and blackberries.

5. Greens Le Feuillu

Green vegetables with dark leaves such as kale, spinach and lost have tons of brain benefits for brain health. These leaf vegetables contain potassium, iron and vitamins E, K and C.

Research has shown that adding a portion of these green vegetables can help slow the age -related cognitive decline.

Tips to enjoy more green leafy vegetables:

To eat more leafy vegetables, make kiss, whiten green cabbage or throw green vegetables in a soup. When you buy green leafy vegetables, search for vibrant green vegetables that are not faded, brown or yellow, Mok said.