The food you eat may help boost memory – read on to discover which you should be including to sharpen your recall
Many of the foods we eat help to keep our brains healthy. Some foods, like fruit, vegetables, herbs and spices contain plant compounds that help protect the brain. Others like nuts, eggs and oily varieties of fish contain beneficial fats and certain vitamins and minerals that the brain needs to ensure our memory – both short-term and long-term, remains sharp.
1. Oily fish
We’ve long been told that fish is the ultimate brain food and there’s convincing evidence to support this. Studies suggest regular consumption reduces age-related brain loss and may improve memory – it’s the omega-3 fatty acids found in oily varieties of fish that are responsible. They do this by promoting electrical signaling between nerve cells, allowing the brain to communicate quickly and easily. It’s also thought that they may help improve the brain’s ability to concentrate.
2. Blueberries
Berries and blueberries in particular appear to have memory-enhancing properties thanks to plant flavonoids, known as anthocyanins. It appears these may improve memory and cognitive processes, whatever your age.
3. Walnuts
Eating a small handful of nuts on a regular basis is good for the heart and supports blood circulation which has knock-on benefits for the brain. In fact, studies show that a higher nut intake is associated with better overall cognition for older age groups.
Walnuts appear to have the edge over other nuts, as they are an especially good source of omega-3 fatty acids – munching just a few each day may improve both memory and cognition speed.
4. Eggs
Eggs are nutritionally rich, supplying almost every nutrient you need. They are one of the best dietary sources of choline – this little talked about nutrient is needed for the formation of cell membranes and for brain function, including memory. It’s especially important during pregnancy and breast feeding, when an adequate supply is essential for the baby’s brain development.
If you choose eggs from brands that enrich the hen’s diet with omega-3 fatty acids, you’ll benefit from higher levels of these brain-boosting fats.
5. Pumpkin seeds
These are a better source of the memory-enhancing mineral zinc than most other seeds. They’re also a good source of B vitamins that are important as they provide protection for the brain as we age and support memory function.
6. Rosemary
The smell of rosemary may significantly improve prospective (our ability to remember to do something) and retrospective memory. This was found to be helpful for exam students, as well as those over 65 years old.
7. Coffee
Coffee may help boost concentration and mood during certain times of day such as in the early morning. This may be helpful for those stressed by exams, especially so if these take place in the morning.
8. Dark chocolate
Made from the seeds of the cacao tree, dark chocolate is a rich, bitter-tasting chocolate made from processed cocoa solids and cocoa butter.
Enjoying moderate amounts of high-cocoa (70 per cent or above) dark chocolate appears to improve blood flow, including that to the brain. If you have an interview coming up, you’ll be interested to know that studies suggest the effects benefit verbal memory two hours after consumption.
9. Soya
There is some evidence that including soya in your diet may improve both long-term and short-term memory. The study noted significant improvements in both men and women, this included an improvement in mental flexibility.
10. Green tea
A caffeinated drink, green tea may improve alertness, enhance working memory and focus, especially when tasks are of long duration. Green tea is also rich in plant compounds that have a protective antioxidant effect on the brain.
Add a twist to your cup of green tea, try including grapefruit or strawberry & peach.
