Digesting the better-memory diet
March 28th 2010 20:56
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Written by Lois Alcosser
Anyone who still doesn’t know that green leafy vegetables have the vitamins, minerals and calories that fuel a longer, healthier life must have been asleep for the last couple of decades. That’s why, at the second of the Memory Matters series at The Greens at Cannondale, Danbury Hospital nutritionist Nancy Salem promised to deliver more recent information that links certain foods to sharper memory. “Blood flow to the brain is the key. Eating the foods that don’t clog arteries can help stimulate and preserve memory.”
For example, the new American Plate makes meat a side dish, and a nutritionally educated dinner should be one-quarter meat, one-quarter grains and one-half vegetables. As far as vegetables are concerned, the richer the color, the more antioxidants. Realizing that the concept of “antioxidants” might still be a bit obscure, Ms. Salem explained that antioxidants stabilize the electrons in body cells that may have been harmed by “free radicals,” disruptive atoms caused by environmental pollutants. Antioxidants, as you may have guessed, are found most often in fruits and vegetables. Which helps explain why fruits and vegetables are the major ingredients in a healthier brain, better-memory diet.
But the way you cook your veggies is important. Because Vitamin C is water soluble, boiling isn’t recommended; the water will contain all the vitamins. Steaming or sautéing is recommended. And did you know that Vitamin D helps you get out of a chair faster? By absorbing calcium, it strengthens bones and builds muscle mass, improves balance, prevents falling. Getting out in the sun is the simple method to acquire Vitamin D, but since that sets up a conflict with advice from your dermatologist, consider lots of salmon or sardines, or an encapsulated supplement. Nutritionist Nancy Salem demonstrates portion control. Recommended amounts of broccoli and meat for one serving can fit into the palm of the hand.
Once again, probably most people know that Americans use too much salt and salt increases blood pressure, which affects the brain and may squelch memory. Seventy percent to 80% of the salt we consume comes from processed foods. Memory enemies. The good news is that salt is an acquired taste. We aren’t born with a lust for salt. What’s acquired can be un-acquired. Try using lemon instead.
The requisite question came up: How about a glass of red wine to improve the memory (or specific memories)? Ms. Salem was prepared. “A glass of red wine with dinner is OK,” she said, to enthusiastic applause. But she quickly added, “I’m talking about one five-ounce glass a day for women and two for men.” If the doctor approves.
From: WiltonBulletin.com
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