Not long ago, I posted here about how Green Tea may help to ward off dementia. Now, two additional common foods are emerging as promoters of cognitive health in older folks. What would it take you get you to eat more Nuts and Mushrooms in the cause of keeping all your marbles?
My dear, departed stepfather used to tell people who inquired about his health that he still had all his marbles, but the bag he carried them around in (his corporeal self) was getting a little frayed. My mother, at age 94, still has all her marbles too, though her ‘bag’ is threadbare in places and shows evidence of many mendings. I’m just fine in the marbles department, myself, but I must to admit to some frayed edges.
I’ve often thought that I’d much prefer to be physically challenged than mentally challenged as my life draws to a close. For now, at least, I’m headed in that direction. But given the chance to improve my mental acuity and keep it strong for the long run by adding certain foods to my daily diet, I’d gladly do so. And the pantry is giving up its secrets to a longer, sharper life almost weekly.
Dementia is a growing problem the world over. The World Health Organization (WHO) estimates that 47 million older people worldwide are currently suffering with dementia, and that number will almost double by 2050.
Nuts to you: Eat them for acuity
Researchers at the University of Southern Australia (UniSA) say long-term high nut consumption could be the key to better cognitive health in older people.
A recent data-mining study of long-term health information on people aged 55 and over revealed a strong association between eating nuts and better mental functioning, including improved thinking, reasoning and memory. And a mere 10 grams of nuts daily was enough to produce an effect.
“By eating more than 10 grams (or two teaspoons) of nuts per day older people could improve their cognitive function by up to 60 per cent- compared to those not eating nuts – effectively warding off what would normally be experienced as a natural two-year cognition decline,” says Dr. Ming Li, the study’s lead investigator. “Population aging is one of the most substantial challenges of the twenty-first century. Not only are people living longer, but as they age, they require additional health support which is placing unprecedented pressure on aged-care and health services.”
The fungus among us: Mushrooms also aid brain power
Meanwhile, researchers at the National University of Singapore (NUS) have determined that, “seniors who consume more than two standard portions of mushrooms weekly may have 50 per cent reduced odds of having mild cognitive impairment (MCI).” MCI is defined as the interim stage between cognitive decline associated with normal aging and more serious, functional dementia.
A standard serving is defined as 3/4 cup / 150 g of Mushrooms. But the study also says that, “even one small portion of mushrooms a week may still be beneficial to reduce chances of MCI.”
“This correlation is surprising and encouraging. It seems that a commonly available single ingredient could have a dramatic effect on cognitive decline,” said Assistant Professor Feng Lei, Lead Author of the study report.
As Dr. Li says, the beneficial effects of mushrooms on cognition appear to be associated with a single ingredient found in all Mushrooms. “We’re very interested in a compound called ergothioneine (ET),” says Dr. Irwin Cheah, Senior Research Fellow at NUS Biochemistry. “ET is a unique antioxidant and anti-inflammatory which humans are unable to synthesise on their own. But it can be obtained from dietary sources, one of the main ones being Mushrooms.”
My take…
I’ve already decided to add Green Tea to my daily regimen. And, just because I and my family love them, I already use lots of Mushrooms in my daily meal prep and I’ll continue to do so with the happy knowledge that they are doing good as well as tasting good. Now, I think I’ll add Nuts, too. Alas… There’s just one hitch in this plan. Mushrooms and Nuts are among the pricier foods one can choose when browsing the supermarket shelves. Though price may put these foods out of reach for some at the lower end of the economic scale, they’re not out of the question for my family. If their prices continue to rise, I’ll just cut out more of the not-so-healthy stuff from our diet and re-appropriate the money saved for the purchase of healthier foods.
~ Maggie J.