Is there a way to improve declining memory and cognitive function? A leading Japanese neuroscience expert has identified 5 types of food proven to maintain brain health and prevent cognitive decline – all of which are available at your local supermarket. Could eating tofu really improve your memory?
According to a report by Japanese media PRESIDENT Online, Professor Ryuta Kawashima from the Institute of Development, Aging and Cancer at Tohoku University is an authority in neuroscience, specializing in brain training, brain function research, and preventing dementia.
He points out that while food is not medicine and cannot cure dementia like drugs can, the nutrients they contain have a positive impact on the brain. They help maintain cognitive function, promote brain health, and prevent dementia.
Cheese is rich in nutrients like calcium, phosphorus, and iron, which not only aid in the formation of bones and teeth but can also effectively prevent dementia. Professor Kawashima specifically recommends Camembert cheese.
A study published in JAMDA indicated that Camembert cheese can increase Brain-Derived Neurotrophic Factor (BDNF), which helps protect brain nerves and maintain cognitive functions like memory and learning ability. In the study, elderly dementia patients in their 70s who consumed Camembert cheese long-term saw a 6.2 percent increase in blood BDNF concentration.
He also cited a joint study by Japan's J. F. Oberlin University and the Tokyo Metropolitan Institute of Gerontology, which found that adults aged 65 and over who ate cheese at least once a week showed higher cognitive function compared to those who did not eat cheese. Furthermore, the cheese-eating group had faster walking speeds, more calf muscle mass, and higher levels of good cholesterol.
Kawashima notes that many Japanese centenarians consume more animal protein from fish and meat than the average person. Additionally, a French study tracking 5,934 adults aged 65 and over for 10 years found that those who ate meat less than once a week had a higher risk of developing dementia. He suggests that people with normal kidney function can consume meat in moderation.
Among various meats, Kawashima recommends eating more fish. Fish is rich in Omega-3 fatty acids like DHA and EPA, which not only help maintain brain function but also contribute to keeping cell membranes flexible. Deep-sea fish such as salmon, sardines, and mackerel are particularly rich in Omega-3s. Research from Tohoku University has found that people who frequently eat fish have a relatively lower risk of developing dementia compared to those who seldom eat fish.
Forgetting words and having difficulty speaking are symptoms of cognitive decline. Kawashima points out that onions are rich in the polyphenol "quercetin," which not only helps reduce the risk of myocardial infarction and lower bad cholesterol levels but also promotes brain health.
A study from Gifu University in Japan suggested that people who regularly consume quercetin perform better in language and writing abilities. It can not only prevent cognitive decline but also help avoid sinking into depression.
Kawashima states that green and yellow vegetables and fruits like spinach, broccoli, oranges, papayas, and persimmons contain antioxidants such as lutein and zeaxanthin. Studies have indicated that higher intake of these antioxidants correlates with higher blood antioxidant levels and a lower risk of dementia.
Kawashima compares antioxidants to "removing rust" from the body, reducing damage from reactive oxygen species to cells and inhibiting the accumulation of beta-amyloid proteins associated with dementia. Therefore, eating antioxidant-rich fruits and vegetables helps protect the brain.
Soy products like natto, miso, and tofu contain large amounts of soy isoflavones. Kawashima says isoflavones can effectively improve the brain's cognitive function and memory, helping to prevent dementia like Alzheimer's disease.
Kawashima specifically recommends natto because it is rich in unique enzymes like "nattokinase," which can further inhibit the accumulation of beta-amyloid proteins and reduce the risk of dementia. A study by Japan's National Cancer Center found that women with higher natto intake had a significantly lower risk of dementia, especially women under 60.
