Foods that supercharge your memory

BRAINY FOOD

Does your memory need a boost? While there are lots of ways to train your brain to better remember things, there’s a whole bunch of simple remedies that can be found on your plate. We reveal which foods you should be stocking up on at the supermarket.

BLACKCURRANTS

They might be small but blackcurrants are packed full of Vitamin C, which is thought to have the power to increase mental agility and protect against age-related brain degeneration including dementia and Alzheimer’s.

COFFEE

Caffeine lovers rejoice! There’s now a good reason for your morning cuppa. Researchers from the University of Innsbruck in Austria found that giving people the caffeine equivalent of two cups of coffee improved memory skills and neuron signalling to the brain compared to those who didn’t consume caffeine. If that wasn’t enough good news a French study found women over 65 who drank three or more cups of coffee a day were better able to recall words than women who consumed little or none.

NUTS

A study published in the American Journal of Epidemiology suggests that consuming vitamin E can help prevent cognitive decline, particularly in the elderly. Nuts, like almonds and walnuts, are an excellent source of vitamin E so why not make them part of your afternoon snack?

OILY FISH

Essential fatty acids (EFA) can’t be produced by the body, so we need to include EFA foods in our diet to get our hit, and a great source comes from oily fish like salmon, trout, mackerel and sardines. In fact, studies confirm that frequent fish eaters experience slower rates of cognitive decline as they age. These guys are also packed with EPA and DHA. Low DHA levels have been linked to an increased risk of Alzheimer’s disease and memory loss, so pop some oily fish in your shopping basket.

WHOLE GRAINS

Like most parts of your body, the brain can’t function properly without energy. A steady supply of energy is best derived from glucose. To give your brain a boost opt for whole grains like “brown” cereals, breads, rice and pasta, with a low-GI which release glucose slowly into the bloodstream, keeping you mentally sharp throughout the day.

BEETS

Researchers at the Translational Science Center found that giving older adults a daily dose of beet juice helped to increase blood flow to the area of the brain associated with dementia. If that drink doesn’t tickle your fancy, try adding roasted beets to a salad or sandwich.

BROCCOLI

A 2015 US study found that vitamin K, can enhance cognitive function and improve brainpower and broccoli is full of it! Researchers found that broccoli is also high in glucosinolates, which can slow the breakdown of the neurotransmitter, acetylcholine, which we need for the central nervous system to perform properly and keep our memories sharp.

BLUEBERRIES

A study from Tufts University in the US found that the consumption of blueberries can be effective in improving or delaying short term memory loss.

STRAWBERRIES

Not to be outdone in the berry department, strawberries are also excellent for the brain. A 2012 Harvard study found that women who ate at least one cup of strawberries and blueberries per week experienced a two and half year delay in mental decline compared to women who rarely consumed them.

CAPERS

These salty little gems not only give your meal a tasty kick, they also boost your brain power. Capers are said to contain high levels of quercetin, a chemical which stimulates memory by improving blood flow to the brain.

CURRY

Who would have thought a Friday night takeaway favorite is actually good for your memory. Animal studies have shown that curry’s active ingredient, curcumin, actually clears away Alzheimer’s-causing proteins in the brain called amyloid plaques. Sadly naan bread didn't register the same memory-boosting properties.

SAGE

Way back in the 16th century, this herb was prescribed as a way to boost memory and cognitive function. While it helps to add the herb to your roasts, it’s more beneficial to take sage oil, which contains an enzyme called acetylcholinesterase that sparks neurotransmitters in the brain.

TOMATOES

Several studies have found evidence that lycopene, a powerful antioxidant found in tomatoes, could help protect against the kind of free radical damage to cells that occurs in the development of dementia. Add them to your salads today.

WINE

While chronic, heavy drinking can cause serious dementia, research shows that indulging lightly may actually protect the brain. In a JAMA study, people who had one to six drinks a week were 54% less likely to develop dementia than teetotalers. If that’s not a good enough excuse to pour yourself a glass of red at dinner, we don’t know what is.

PUMPKIN SEEDS

Just a handful of these little guys can significantly boost your memory skills. According to various studies zinc – of which pumpkin seeds are full of – is vital for enhancing memory and thinking skills. And as an added bonus pumpkin seeds also contain B vitamins and tryptophan.

BONE BROTH

Favored by those into the paleo-lifestyle, bone broth has proven to help benefit the brain. The broth, which is essentially a stock made from animal bones, contains glycine which has been shown to help improve both sleep and memory through various studies.

GUM

It’s not your typical healthy ingredient or superfood but a 2013 study published in the British Journal of Psychology found that participant’s short-term memory was sharpened while chewing gum. The reason? Chewing gum increased oxygen flow to the parts of the brain that make us pay attention.

CELERY

The perfect snack or accompaniment to a salad or stir-fry, celery is one of the richest sources of luteolin, a plant compound that is said to lower the rates of age-related memory loss. Luteolin calms inflammation in the brain, which doctors now believe to be the primary cause of neuro-degeneration.

DARK CHOCOLATE

It turns out our favorite treat is actually good for us. The flavonoids in chocolate – namely the dark variety that are 70% cocoa - improve blood vessel function, which in turn improves cognitive function and memory. Chocolate also improves mood, can ease pain, and is full of antioxidants - like we needed another excuse to indulge.

EGGS

The breakfast staple just got a whole lot more exciting. It turns out egg yolks are jam-packed full of choline - an essential nutrient that helps with cell signalling - and phosphatidylserine, which has been found to boost short-term memory.

COCONUT OIL

Despite what you’ve heard, not all fats are bad for you, in fact some are essential for a healthy brain. Low levels of fats in food can contribute to Alzheimer’s and dementia so incorporating good healthy fats into the diet, such as coconut oil, is key. Coconut oil has been suggested by studies as an anti-inflammatory and has been linked in helping prevent the onset of these brain disorders.

AVOCADO

Excellent in salads or on toast, avocados are also a great source of monounsaturated fats, omega 3, and omega 6 fatty acids which increase blood flow to the brain and aid in the absorption of antioxidants. They’re also full of vitamin E, which protects the brain from free radical damage and vitamin K, which protects the brain from the risk of stroke.

SPINACH

This leafy green is good for you in more ways than one, studies have shown it can prevent or delay dementia by slowing the effects of aging on the brain thanks to its high level of vitamin E. For example, one cup of raw spinach has 15% of your daily intake of vitamin E, and 1/2 a cup of cooked spinach has 25% of your daily intake.