How good is your memory?


Most people have experience forgetfulness and it becomes annoying when it is repetitive.


Dementia is a serious problem that affects your memory. Dementia is not considered to be a disease but a catalogue of symptoms that eventually lead to memory loss.

Currently 850,000 people in the UK have dementia and an increase of 1 million is predicted by 2025.  Last year the neurological problem claimed in excess of 61,000 deaths and now dementia including Alzheimer’s form is the leading causes of death in England and Wales – “So could food and lifestyle choices be the culprit?”.

Causes of dementia

Several factors include; lifestyle choices – excess alcohol consumption and smoking and other dangerous health behaviour. Poor nutrition food…   Although the actual cause of dementia is still unknown, scientific neuro-images has shown changes which the brain experience namely: shrinks (atrophy), this impair function and structure, amyloid plaques (which is abnormal deposits of protein), neurofibrillary tangles (containing tau) and neurotransmitter chemical imbalances (acetylcholine).

Can Food Nutrition support memory onslaught dementia?

Studies have shown two main dementia issues; vascular and stroke, both of which eventually obstruct blood flow to the brain and research has shown that lifestyle factors (excessive drinking, smoking, fatty diet and/or sugary diet) are contributing causes.

Strengthen your memory links with food nutrition

Magnesium Food

Magnesium and calcium work well together to protect your blood vessel, vascular health, magnesium aids vessel relaxation as it helps to deliver supporting vitamins and minerals to your brain.  This organic earth mineral is easy to source from food or dietary supplements, so add this healthy bundle to your shopping list; dark leafy green spinach, beans, avocados, dark chocolate (cocoa) and banana too.

Magnesium current daily value is 400mg.

Vitamin B and Homocysteine Brain Shrinkage

Homocysteine is a by-product of the amino acid methionine which is mainly from red meat and dairy products and according to publication homocysteine accumulates in your blood and affect the interior of your blood vessels lining.

Eating food with choline may help with brain shrinkage.  Choline nutrient is involved in the regulation of homocysteine concentration in your blood through its metabolite betaine. And according to Linus Pauling Institute, Micronutrient Centre the recommended adequate amount of choline is 425mg daily for women and 550mg daily for men

So, revert to that shopping list and include; have daily; green leafy veg, spinach, beets and nuts as they are a good source of choline which helps to prevent homocysteine accumulation.

B6 and B9 – Onions are a good source of Vitamin B6 which support cognitive and nerve health and in addition B9 or folate in onions also help to prevent homocysteine accumulating in your blood and thus reduce your risk of both heart and stroke issues.

B6, the UK RDA is 1.4mg for men and 1.2mg for women.

B12 may also help to improve and reduce the deprivation of memory in its efforts to support blood production and the sheath material around brain cells and thus protecting the neuro nerve fibre.

Vitamin B12 may prevent your brain from shrinkage according to the NHS – the story is based on a well-conducted two-year trial – the study reveal subjects who received B vitamin experience 30% slower brain shrinkage compared to those who were given inactive tablets – it is stated that more research is needed.

UK B12 RDA is 0.0015mg

Flavonoids Foods

Brain cells (neurons) need protection and inviting flavonoids foods to your dining is a fabulous swap for better memory.

This well-documented phytonutrient antioxidant has better protection of certain cell types including red blood cells which is much needed to carry repair material (vitamins and minerals) into your brain.  Research has identified flavonoids as modulators of brain function and the central nervous system as it provides protection for neurons and suppress neurological inflammation and thus aids better cell to cell communication – important for neurotransmission and memory health.

Foods to include: Strawberries, blueberries, onions, pumpkin, broccoli, tomatoes, look for foods with quercetin, rutin as these prevent sticky blood cells and sticky platelets which can clog blood vessels to the brain as well as the heart.

Flavonoids help to increase and make your vessels robust and thus improve blood flow to your brain. In one study mix-spice with flavonoid-rich herbs such as oregano, garlic, ginger and black pepper has shown to improve vascular function.

Omega 3

A house comprises of walls and cell has membrane which is made of omega 3 and hence it’s importance. The cell membrane allows only the necessary nutrients in and only the necessary material out through the semi permeable walls.

Omega 3 enables good cell structure and this is an integral part of cell to cell communication which is necessary for neurotransmitter chemical acetylcholine and therefore better memory health.

Omega 3 for EPA and DHA if you prefer; fish: sardine = 1,950mg, wild salmon 1060mg, tune (albacore) 900mg – be mindful of toxins and your memory health and Omega 3 cleaner plant base source – ALA from flaxseed, chia seed must be converted before your body can use it.  Hemp seed is also a good.

Omega 3 – 250mg and 500mg (research states)

Fibre – a perfect food

Your healing plan would be incomplete without fibre 30g is the RDA allowance – Fibre binds toxic waste in the bowel and thus reduce it going to your brain.

Fibre food includes: cabbage, kale, sweet potato skin, fennel, wild rice and gluten free oats.

Prevention is the key

Seek professional help if necessary – symptoms are several and they include depression, mood swings and forgetfulness of recent events.

Food classification

Your body is naturally made up of plant base foods, extensive studies has shown the destruction which poor quality food bring about and hence fast foods, over-cooked and process foods are classified as unhealthy foods.

Unhealthy foods are linked to toxic load, plaque build-up in vessels and poor blood circulation and thus poor memory.


Your choice of food can also determine the quality of your memory, your lifestyle choice really does matter. Make the best food decision ever as it may improve or prevent dementia for better memory.

Seek professional help if you are worried.

Indulge in good nutritional habits and make it a staple dining style because healthy eating may just be the missing link between you and your lifetime of wonderful memories.

Alison Henry, WAFFL Nutritionist