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9 Foods That May Help Save Your MemoryFish

Salmon, mackerel, tuna, and other fish

are rich in heart-healthy omega-3 fatty

acids, including docosahexaenoic acid

(DHA).

In the brain, DHA seems to be very

important for the normal functioning of

neurons,Morris says.

Another plus: Eating more fish often

means eating less red meat and other

forms of protein that are high in artery-

clogging saturated fats.Oil-based salad dressings

The data support eating foods that are

high in vitamin E and this includes

healthy vegetable oil-based salad

dressings, seeds and nuts, peanut

butter, and whole grains, says Martha

Clare Morris, ScD, director of the

section on nutrition and nutritionalepidemiology in the Department of

Internal Medicine at Rush University, in

Chicago.

The benefit has been seen with

vitamin-E rich foods, but not

supplements, she says.

A potent antioxidant, vitamin E may

help protect neurons or nerve cells. In

Alzheimers disease, neurons in certain

parts of the brain start to die, which

jump-starts the cascade of events

leading to cognitive deterioration.

Dark green leafy vegetables

Kale, collard greens, spinach, and

broccoli are good sources of vitamin E

and folate, Morris says.

For example, one cup of raw spinach

has 15% of your daily intake of vitamin

E, and 1/2 a cup of cooked spinach has

25% of your daily intake.

Exactly how folate may protect the

brain is unclear, but it may be by

lowering levels of an amino acid known

as homocysteine in the blood. High

levels of homocysteine may trigger thedeath of nerve cells in the brain, but

folic acid helps break down

homocysteine levels.

High homocysteine levels have also

been linked to an increased risk for

heart disease.

Avocado

This creamy treat is also a rich source

of the antioxidant vitamin E.

Research by Morris and her colleague

suggests that foods rich in vitamin E

including avocado, which is also high in

the antioxidant powerhouse vitamin

Care associated with a lower risk of

developing Alzheimers.

Sunflower seeds

Seeds, including sunflower seeds, are

also good sources of vitamin E.

One ounce of dry-roasted sunflower

seeds contains 30% of your

recommended daily intake. Sprinkle

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a role in increasing risk for brain and

heart diseases.

Exercise

Okay you cant eat it, but research

suggests that regular exercise is as

important, if not more so, as what you

eat when it comes to memory-saving

lifestyle changes.

Experts all stress that getting regular

exercise is also an important part of

the equation when it comes to staving

off many diseases, including

Alzheimers.

The bottom line?

We cant go out and say, Eat these

things and you are protected from

Alzheimers,' but there is almost no

downside to increasing your physical

activity and consuming a diet rich in

whole grains, vegetables, fish, healthy

oils, nuts, and seeds, Morris says