MOST OF us know our bodies well enough to work out when we need a boost.
If we feel a little lethargic, we might reach for something sweet like a banana or chocolate bar, for a quick burst of energy.
But what about when our memory needs a boost? What foods should we be including in our diet?
Whilst there are lots of ways to train your brain for a better memory, there’s a vast array of remedies that can be found on your plate, fridge or store cupboard.
Here are ten of the best food items to include in your regular daily food planning, to give your brain a boost and help you remember where you put the shopping list!
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 mug of roasted delight. Researchers from the University of Innsbruck in Austria found that giving people the caffeine equivalent of two cups of coffee improved memory skills and neuro signalling to the brain compared to those who consumed no caffeine.
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, such as almonds and walnuts, are an excellent source of vitamin E, so snack on them to your heart’s content.
OILY FISH:- Essential fatty acids cannot be produced by the body, so we need to include them in our diet. Oily fish like salmon, trout, mackerel and sardines are full of these essential fatty acids and regular fish eaters experience slower rates of cognitive decline as they age, according to studies. They can also reduce the risk of Alzheimer’s disease and memory loss.
WHOLEGRAINS:- 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.
BEETROOT:- Researchers at the Translational Science Center found that giving older adults a daily dose of beetroot 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 or pickled beetroot 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. Tartare sauce anyone?