8 foods to boost memory:
1. Eat oily fish
Salmon, sardines and other oily fish are rich in DHA, an omega-3 fatty acid that is essential for optimum brain performance and memory. Try to eat fish three times a week and take a good-quality fish oil supplement.
Eggs are one of the best sources of choline, an important nutrient used to produce acetylcholine, a neurotransmitter involved in memory. Lecithin, spirulina and wheatgerm are also good sources of choline.
3. Go wild for Walnuts
Walnuts are an excellent source of alpha-linolenic acid, a type of omega-3 fat the body uses to make DHA. Walnuts also contain an antioxidant called ellagic acid, that helps protect the brain from free radical damage.
4. Reminisce with Rosemary
Traditionally, rosemary has been used to improve memory and the essential oil is used in aromatherapy to boost mental performance. Add it to massage oils, creams or oil burners. You can also use the herb in cooking.
5. Turkey isn’t just for Christmas!
Turkey contains L-tyrosine, an amino acid the brain uses to produce dopamine, the chemical responsible for mental alertness and memory. L-tyrosine is also found in chicken, fish, almonds, yoghurt and cheese.
6. Dark green leafy veggies
Kale, collard greens, spinach, and broccoli are good sources of vitamin E and folate. 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. Exactly how folate may protect the brain is unclear to date, but it may be by lowering levels of an amino acid known as homocysteine in the blood. High levels of homocysteine may trigger the death of nerve cells in the brain, but folic acid helps break down homocysteine levels. High homocysteine levels have also been linked to an increased risk for heart disease.
7. Bet on your Vitamin Bs
Certain B vitamins - B6, B12 and folic acid – are known to reduce levels of homocysteine in the blood. Elevated levels of homocysteine are associated with increased risk of stroke, cognitive impairment and Alzheimer’s disease. A study of a group of elderly patients with mild cognitive impairment found that after two years of intervention with high doses of B6, B12 and folic acid there was significantly less brain shrinkage compared to a subset given placebo treatment.
8. Pumpkin seeds
Just a handful of pumpkin seeds a day is all you need to get your recommended daily amount of zinc, vital for enhancing memory and thinking skills