“You are what you eat” seems to be one aphorism that proves its truth every other day. In How Not to Die by Dr. Michael Greger and Gene Stone, the former breaks down all the foods we consume and how they create or heal diseases. The foods we eat can heal just about any health issue, and also help to improve one’s memory.

We have put together below a list of foods recommended in How Not to Die to help prevent memory loss. But please note, as with all foods and dietary changes, do consult with your physician first.

Beans

The book recommends eating three servings of beans a day. Now, that doesn’t mean spooning a bowl of lentils for breakfast, lunch, and dinner. Beans come in the form of soymilk, black-eyed peas (brown beans) and white beans, and can be made into different dishes. They’re pretty much a miracle food, as they contain both the benefits of the meat and vegetable food groups. You get your fix of protein and iron like you would from meats, while simultaneously consuming fibre, folate, and potassium.

Blueberries

Berries are by far the most superior of the fruits in the market. Berries have nearly ten times more antioxidants than other fruits, like apples and bananas, and blueberries take the winning spot with 380 units of antioxidant power, followed by raspberries (350), cranberries (330), and strawberries (310).

Cruciferous vegetables

What’s the difference between cruciferous vegetables and other vegetables? Well, for one, cruciferous vegetables contain sulforaphane, a component known to prevent lymphoma, target breast cancer stem cells, and boost liver detoxification enzymes. Vegetables in this category include broccoli, brussels sprouts, cauliflower and cabbage.

Other vegetables

It’s important to diversify your vegetable intake. You might be thinking: “If broccoli is the powerhouse of the vegetables, why eat anything else?” The answer to that is each veggie offers something unique that others don’t. Your body needs a little bit of everything to complete a well-balanced diet, so make sure to get a good fix of pumpkins, onions, and carrots in your meals.

Ground flaxseeds

The keyword here is “ground.” Mother Nature packed these babies in well, and if you eat them whole, they’ll simply pass through your entire system without providing you with their benefits. This super seed is packed with omega-3 fatty acids, which are essential to a functioning brain. Think of them as the oil your brain needs to run smoothly. Sprinkle them onto your morning oatmeal, or bake them into a muffin, and aim to get at least a spoonful a day.

Whole grains

Switching to a plant-based diet does not mean abandoning carbs. It just means you need to consume healthier versions of them. Sure enough, Dr. Greger recommends having at least three servings of whole grains a day. These include brown rice, oatmeal and whole-wheat flour.

Saffron spice

Back in ancient times, saffron was used as a healing spice. Modern science has since proven that it does, in fact, have antidepressant powers similar to the drug Prozac. But fair warning, saffron is the most expensive spice on the market—a great alternative, therefore, is turmeric, which has many of the same components as saffron.

Coffee

Coffee isn’t just the delicious, life-giving beverage that starts many of our days but can also improve concentration, boost your serotonin levels, and, of course, keep you alert throughout the day.

Source: Coveteur