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Mediterranean diets are well known for their heart health benefits, but did you know that this way of eating can also improve your memory? In fact, a study by Harvard University found that those who follow a traditional Mediterranean diet tend to experience lower rates of Alzheimer’s Disease and stages of memory loss preceding dementia.
But first, what is a Mediterranean diet? Essentially it’s red meat, poultry and cheese in moderation and daily servings of fruits, vegetables, legumes, whole grains and healthy fats from nuts and seeds, olive oil and oily fish.
The Mediterranean diet protects memory function by lowering cholesterol, blood pressure and inflammation specific to brain function. Antioxidants found in olive oil, fruits, vegetables, nuts and seeds also protect blood supply to the brain. The antioxidants lycopene (in tomatoes), anthocyanins (in blueberries) and beta carotenes (in orange hued and green leafy vegetables) have also been scientifically linked to boosting brain and memory function.
Our brains rely on a steady stream of glucose throughout the day. When our blood sugar levels dip too low, our cognition is impaired. Fruits, whole grains and legumes provide low GI carbohydrates, which act as the perfect brain food, keeping our blood sugar levels steady.
Now that you know all the benefits, here are 8 recipes for better memory:
Combine three tbsp of chia seeds with one cup of unsweetened almond milk and ½ tsp vanilla essence. Cover and refrigerate overnight. Before eating, top with fresh berries and ½ tsp of honey. Serves 1.
Add one large handful of baby spinach, ¼ avocado, one cup of frozen blueberries, ½ frozen banana and one cup of unsweetened almond milk to a blender and blend to combine. Serves 1.
On a stove top, add 3/4 cup of rolled oats and enough water to cover. Bring to the boil, then reduce heat to a simmer, cooking and stirring for 10 minutes (or until desired consistency is reached). Add one cup of frozen blueberries, and stir through the warm oats. Remove from the heat, and divide oats into two bowls. Top each with two tbsp of Greek yoghurt, a few slices of banana and one tablespoon of ground LSA. Serves 2.
To make the olive tapenade, add one cup of pitted Kalamata olives and two cloves of garlic to a food processor. Pulse until finely chopped. With the blender running on a low speed, gradually pour in ¼ cup of extra virgin olive oil and blend until it becomes a smooth paste. Boil an egg to your liking, and toast one slice of sourdough multigrain bread. Spread a thick layer of the olive tapenade and top with diced Roma tomatoes, torn fresh basil leaves, a sprinkle of feta cheese and the egg, sliced. Serves 1.
Half a large field tomato, drizzle with olive oil, season lightly, and roast in a hot oven for 20 minutes. Meanwhile, heat a fry pan with olive oil. Add two cloves of crushed garlic and ¼ sliced birds-eye chilli (or according to your taste). Add two small tins of sardines in water, drained. Add one large handful of parsley leaves, roughly chopped. Heat through for a few minutes until warm. Meanwhile, prepare two slices of sourdough multigrain toast, and spread with smooth ricotta. Add the sardines to the toast and drizzle over some fresh lemon juice. Season with cracked pepper. Serve with roasted tomato. Serves 2.
Season and pan fry one small fillet of salmon for 5 minutes on each side, or until cooked to your liking. Meanwhile, hard boil one egg, and steam two baby Carisma potatoes and one handful of green beans. Assemble the green beans and potatoes in a bowl with one large handful of mixed green leaves, one diced tomato, ¼ sliced red onion and ¼ cup olives. Top with salmon and egg. Drizzle with balsamic and extra virgin olive oil. Serves 1.
Cook one cup of spelt pasta spirals according to packet direction. To the cooked pasta, add two cups of shredded baby spinach, one cup raw grated zucchini, two diced tomatoes, ¼ cup of sliced olives and six baby mozzarella cheese balls, halved. Top with an 180g tin of tuna in oil, drained. Drizzle with balsamic vinegar. Serves 2.
In a large soup pot, pan fry one sliced onion, two cloves of crushed garlic, four stalks of sliced celery, two peeled and sliced carrots, and cracked pepper. After 10 minutes, add one large diced zucchini. After 5 minutes, add one tin of tomatoes, one tbsp tomato paste, and one litre of vegetable stock. Bring to the boil, then reduce the heat and simmer for 25 minutes. After the time has passed, add one tin of drained cannellini beans and one large handful of shredded silverbeet. Heat through for 5 minutes, or until leaves have wilted. Serves 4.