The foods that can improve brain function – BBC REEL — Transcript

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1. 0:00foreign
2. 0:01's address
3. 0:04a family holiday as a child
4. 0:07the name of that lady you see at work
5. 0:09every day
6. 0:11memory is our ability to recall
7. 0:13information from the recent or distant
8. 0:16past
9. 0:17but can what we eat affect how well it
10. 0:20works
11. 0:20[Music]
12. 0:24we have three types of memory short term
13. 0:27working memory and long term
14. 0:31our short-term memory can only hold
15. 0:33information for you guessed it a short
16. 0:36time you'd use it to dial a phone number
17. 0:39that someone has just told you without
18. 0:40writing it down
19. 0:43we use our working memory for thinking
20. 0:45in action tasks like having a
21. 0:47conversation it helps us to remember
22. 0:49what the person has just said understand
23. 0:52its meaning connect it to the earlier
24. 0:55conversation and then share our own
25. 0:57thoughts
26. 1:00our long-term memory helps us to recall
27. 1:03information from days or years in the
28. 1:06past memories here have been shifted
29. 1:08from our short-term memory in a process
30. 1:10called consolidation
31. 1:14and what we eat it turns out can have an
32. 1:17impact on how well our memory works
33. 1:20in a study of elderly adults with memory
34. 1:23problems 500 milliliters of purple grape
35. 1:26juice per day for 12 weeks allowed them
36. 1:29to learn more words compared to a
37. 1:31placebo group in studies with children
38. 1:34eating 240 grams of fresh blueberries
39. 1:36allowed them to remember more words and
40. 1:39to recall them more accurately two hours
41. 1:42later
42. 1:44so are purple grapes and blueberries
43. 1:46special well sort of both are rich
44. 1:50sources of anthocyanins a type of plant
45. 1:52chemical called polyphenols that gives
46. 1:55them their deep color
47. 1:57these polyphenol compounds are also
48. 2:00found in other berries
49. 2:02when metabolized in the body they
50. 2:05improve the flexibility of blood vessels
51. 2:07and the flow of blood to our brains
52. 2:10this in turn provides more energy
53. 2:12nutrients and oxygen improving our
54. 2:15cognitive performance
55. 2:17and it's not just berries long-term
56. 2:20consumption of green tea has also been
57. 2:22linked to enhanced short-term memory
58. 2:24working memory attention and reduced
59. 2:28risk of cognitive decline
60. 2:30and it's good news for chocolate lovers
61. 2:33too because Coco improves brain blood
62. 2:36flow although it must be dark chocolate
63. 2:38containing over 70 cocoa solids for you
64. 2:41to reap the benefits
65. 2:44the general rule is that the healthier
66. 2:46the diet one that is rich in fruits
67. 2:49vegetables whole grains beans and oily
68. 2:52fish the larger the brain's Memory
69. 2:54Center and the better the memory
70. 2:56performance
71. 2:59so
72. 3:01berries and green tea are good for our
73. 3:03memories are there any foods that aren't
74. 3:06Decades of animal studies and an
75. 3:09increasing number of human trials show
76. 3:11that a diet that is high in refined
77. 3:14Foods has a detrimental effect on
78. 3:16learning and memory
79. 3:18in one study 110 healthy people who
80. 3:21typically ate a nutritious diet were
81. 3:24asked to eat a diet high in refined
82. 3:26foods for just one week
83. 3:30to give you the details on the menu was
84. 3:32two Belgian waffles for breakfast on
85. 3:34four of the days and two takeaway meals
86. 3:37at any point during that week
87. 3:39within days the highly refined diet led
88. 3:42to impaired learning memory and poorer
89. 3:46appetite control
90. 3:48a diet high in refined foods and sugars
91. 3:51and low in fruits vegetables and fiber
92. 3:54is also associated with an increased
93. 3:56risk of neurodegenerative disease like
94. 3:59Alzheimer's
95. 4:02the research tells us that taking small
96. 4:04steps to move our diets in a more
97. 4:06nutritious Direction an extra piece of
98. 4:09fruit with breakfast an extra serving of
99. 4:11veg with dinner can help to improve our
100. 4:13memories today and help to protect them
101. 4:16for the future