From cheese boards to chocolatey desserts – the indulgent treats to supercharge your brain and prevent memory blips
KEEPING your brain smart starts with how you look after it – and feeding it well can go a long way.
Studies show that diet could prevent cognitive decline as we age, as well as brain training, socialising and keeping fit.
Nearly half of all UK adults pop a daily multivitamin to hit daily vitamin and mineral targets.
And whilst vitamins and minerals (called micronutrients) are undeniably crucial for general wellbeing, there’s another category of health goodies that are particularly powerful for boosting cognitive prowess – amino acids.
The term amino acids is often flung around in the fitness world where the focus is on muscle growth and repair.
But you might be surprised to hear that amino acids are equally as important for keeping memory tip top and focus levels high.
Amino acids are the building blocks of the macronutrient protein, and are found in both animal and plant foods.
They are broken down into two groups – essential amino acids, (of which there are nine) and non-essential acids, (which make up 11).
Your body needs a balance of all twenty for optimal health.
Riya Lakhani-Kanji, a nutritionist for Nutravita, says: “These protein building blocks play a big role in how your brain works.
“Essential amino acids are the ones your body can’t make on its own, so you need to get them from the food you eat.
“These are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.
“On the other hand, non-essential amino acids can be made by your body, even if you don’t get them from your diet.
“Despite being called ‘non-essential’ they’re still really important for your overall health, including your brain.”
As the years roll by, your memory and cognitive skills can take a nosedive because brain cells called neurons become both less efficient and fewer in number.
But loading up on amino acids can help to lessen the blow by safeguarding neurons from damage.
If your to-do list is never-ending and your stress levels are sky high, chances are you could benefit from an amino acid top up to combat the effects of your hectic lifestyle.
The good news is that amino acids are abundant in a variety of foods, making it relatively easy to integrate them into your diet.
“Both animal-based and plant-based sources offer essential amino acids, ensuring you can meet your dietary needs regardless of your eating habits,” adds Lakhani-Kanji.
Here some easy ways to get stack the building blocks onto your plate for a sharper and more streamlined you.
1. Pop a chocolate for dessert
If you keep leaving the house without your phone, succumbing to your sweet tooth is the last advice you’d expect to receive.
But swerving a Mars bar in favour of a couple of squares of dark chocolate is a better way forward, because the dark stuff is particularly rich in the amino acid tryptophan.
Riya explains: “Tryptophan is a type of amino acid that helps make serotonin, a neurotransmitter that affects your mood and cognitive function.”
Stick to dark chocolate that contains a high cocoa and low sugar content.
Look out for bitter chocolate that contains a minimum of 70 per cent cocoa solids on the ingredient list to reap the brain-protective health rewards.
2. Chow down on a cheese board
There’s a reason that people say “cheese” to make you smile – fromage makes your brain happy.
Chowing down on chunks of cheddar and Camembert helps you obtain all the essential amino acids that your brain needs.
A study by scientists in China found that Europeans who ate cheese achieved higher cognitive wellness scores than those who did not.
Having said that, too much of anything is never good, so keep your serving size to 30g per day and if you’re watching your waistline choose lower fat varieties like mozzarella and feta.
3. Tuck into a T-bone
We’re coming to the end of barbecue season but let’s face it, there’s never a bad time to munch on a juicy steak.
A single palm-sized T-bone steak contains around 40-50g of protein and all the essential amino acids that your brain requires, packaged up in an easy to absorb form.
Interestingly, a 2022 systematic review of steak studies found that the protein and amino acid profile of beef was one of the key factors influencing quality of life and wellbeing of study participants – so there you have it.
Choose lean cuts of beef like sirlion, fillet and tenderloin for a lower fat option.
Tips to boost your memory
The saying ‘you are what you eat’ very much applies to your brain but there are other ways to boost your memory too.
Taking care of your physical health is a great place to start:
- Eat balanced meals and drink plenty of fluids
- If you smoke, try to give up, and drink alcohol in moderation (if at all)
- Be physically active and do some kind of exercise several times a week for 30 minutes or more each time – a brisk walk, swimming, cycling or gardening should do the trick
- Join a local exercise group or class such as a walking group, tai chi, dance, aerobics or yoga
- Get enough sleep, preferably during the night-time (try to avoid long naps during the day)
- Get your sight and hearing checked regularly – wear hearing aids and glasses if you need them and keep them clean
Your mental health is bound up in your memory too:
- Keep your brain active by reading, keeping a diary, doing puzzles and quizzes or playing card or board games
- Deal with worry if it gets overwhelming – speak to someone you trust, stay physically active, and ask your GP for further help if you need it
- Reduce stress through mindful breathing, creative activities, meditation and prayer, singing or listening to relaxing music
- Stay socially active by seeing or calling friends and family, joining community groups or volunteering
Source: Alzheimer’s Society
4. Knock back a protein shake
Gone are the days where protein shakes were associated with muscle-clad body builders.
“Supplementing with protein shakes can support muscle repair but similarly, they can assist individuals with dietary restrictions or specific health conditions that might require additional amino acid intake to ensure they are meeting their nutritional needs,” Riya shares.
Whether you choose a plant-based or dairy protein powder, you’re often likely to see formulations with added extras like functional mushrooms, freeze-dried greens and adaptogenic herbs which offer an extra brain boost.
For plant-based powders, opt for formulations that combine different vegan sources together like brown rice, hemp, soya and pea, as this will help you refuel with a diverse range of amino acids.
You can also choose a whey or casein based powder for a boost of memory-sharpening amino acids.