FOODS TO SHARPEN YOUR MEMORY

Vegetables, fruits and whole grains are all components of a healthful diet, and they have the added benefit of helping to prevent memory loss. However, there are several very specific foods that are especially helpful in this area.

Eat berries, Strawberries and blueberries are rich in a group of naturally occurring antioxidants called flavonoids, which scientists suggest may help to delay cognitive aging by protecting brain cells from chemical stress which can build up as we age.
Population studies like this can provide useful clues about the effects of lifestyle and diet on cognition, but we must be sensible when interpreting the results. The study suggests a link between eating berries and slower cognitive decline, but there could be many factors at play. Previous evidence has shown that eating fruit as part of a healthy diet in midlife could help to reduce our risk of dementia.

Sardinefish. Full of polyunsaturated fats, sardines have been shown to improve memory quickly. One study found that people with the highest levels of omega-3 fats in their diets were much less likely to be diagnosed with dementia than others. Sardines are packed with omega-3 oils, which reduce inflammation of the cells that bring about memory decline. Other fatty fish such as salmon, halibut, herring and trout can have the same effect. Try to eat at least three servings of fish per week.


Spinach. Full of folic acid, which has been shown to protect against Alzheimer’s disease, spinach also contains many antioxidants and other compounds that serve to protect brain cells from damage. Studies have shown that eating folic-rich foods is linked with quicker information processing and memory recall. Eating as little as half a cup of cooked spinach per day gives you two-thirds of the suggested daily folic acid goal.



Drink green tea. Green tea contains polyphenols, powerful antioxidants that protect against free radicals that can damage brain cells. Among many other benefits, regular consumption of green tea may enhance memory and mental alertness and slow brain aging.

Coffee. Some of us need that caffeine jolt in the morning to jump-start the day, and it turns out that coffee also has long-term benefits for memory, especially for women. One study discovered that women ages 65 and older who drank three cups of coffee per day had 33 percent less decline in memory over a four-year period than women who drank one cup of coffee or less per day. Coffee also increases activity in parts of the brain responsible for memory, which leads to excellent short-term benefits.


Eat broccoli and rocketScientists are also investigating whether the body’s antioxidant systems can be harnessed to help fight Alzheimer’s disease. Researchers want to know how to fight cell damage caused by free radicals. They hope to harness the body’s natural antioxidant defence mechanisms to halt the progression of Alzheimer’s, using drugs designed to kick-start these mechanisms. One drug is based on a chemical called sulforaphane, which is found in vegetables such as broccoli and rocket. It is currently in clinical trials as an anti-cancer agent, but if the work in Dundee produces positive results, it’s hoped the research could eventually lead to clinical trials for Alzheimer’s – the most common cause of dementia.