Back in 2023 I had the pleasure of being witness to the amazing Ron White. He is one of the top memory experts and has given his talk all over the world. He has appeared on Good Morning America, Martha Stewart Show, FOX and Friends, the CBS Evening News, CBS Early Show, FOX, NBC and newspapers across the country from the New York post to the Dallas Morning News.
Here are some of the memory building foods that Ron recommends for strengthening your brain power and having good mental health.
1. Berries. Much like rust oxidizes the metal in pipes and causes the pipes to erode over time, the blood vessels in your body oxidize and begin to clog up with fats until they could eventually stop the flow altogether. This process, called oxidative stress, plays a big part in many diseases associated with dementia.
Berries contain a protein called antioxidants that can break down the clogs, causing blood to flow better to reach the brain. Red cherries are natures anti-inflammatory because they keep the platelets in the blood for clumping together and clogging the arteries. Research has found that beneficial chemicals in raspberries, strawberries and blueberries are also found in the hippocampus - the control center for the brain's memory. In addition, blueberries they have been proven to enhance memorizing, and are considered "super brain food."
2. Apples. Remember the old saying: "An apple a day keeps the doctor away?" Well, it's true. Apples contain a group of chemicals that protect the brain from the damage found in neuro-degenerative diseases, like Parkinson's and Alzheimer's.
3. Turmeric. This yellow spice is found in many curry recipes. It has powerful anti-inflammatory and antioxidant properties. Two studies were conducted in this are: one showed a reduction in plaques associated with Alzheimer's disease; another of the elderly showed those who ate curry often did better on mental performance tests than those who rarely ate curry.
4. Eggs. Although eggs have gotten a bad rap for their high cholesterol yolks, they contain choline, which is one of the most important nutrients for building brain power. If given eggs early in our development they have been shown to improve our grades and retention abilities in children, and may be the mental building blocks we need to help keep our memory intact as we age.
5. Fish. There is good reason why fish are considered brain food. They contain omega-3 fatty acids, thought to be instrumental in maintaining brain function throughout life. Since omega-3 is present in the brain, ingestion of this fatty acid gives your brain a boost as well. In addition, they go straight to the nerve cells, where the connections have a positive effect on learning and memorizing. A diet rich in salmon, mackerel, halibut, sardines, tuna, and herring should go a long way in boosting your brain power.
6. Oysters. Rich in the minerals zinc and iron, oysters are the brain food that help to prevent your mind from wandering and memory lapses. Research has linked low levels of zinc and iron to poorer mental performance in children. Newer studies on adults showed that marginally low iron reserves reduced adults' ability to concentrate, and lower levels of zinc slowed test participants' ability to recall words.
7. Cocoa and Chocolate. A surprising turn of events for chocolate lovers - in moderation, chocolate is actually good for you! Several studies have shown improved blood flow, increased circulation throughout the body and brain from eating flavonol-rich cocoa. The beneficial compounds found in cocoa may even reduce the formation of damaging clots, which may cause heart attacks and strokes. Since it is often combined with high-fat ingredients in chocolate bars and other desserts, it is best to eat chocolate it in moderation, however.
8. Nuts. Omega-3 fatty acids are found in high concentrations of nuts, such as flaxseeds, flaxseed oil, canola (rapeseed) oil, soybeans, soybean oil, pumpkin seeds, pumpkin seed oil, purslane, perilla seed oil, walnuts, and walnut oil.
You can contact Ron at 972-801-5330. OR email him at ron@ronwhitetraining.com. Please visit him at www.ronwhitetraining.com. Or follow him at: @brainathlete - Instagram. His Youtube channel is the most viewed memory expert Youtube channel:
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