6 Memory Boosting Foods Everyone Should Eat

by vitaminsandminerals.net

While it’s generally acknowledged that a slip in memory function is par for the course as you begin to age, that doesn’t mean that you shouldn’t take every possible step to preserve your brain power in your youth. There are many factors that can affect your memory, and a healthy diet is one of them. Eating certain foods may help keep your memory strong, which means that you might want to make a bit of extra room for them in your diet.
  1. Oranges– Oranges are one of the many foods rich in folic acid or folate. A Tufts University study found that men with high levels of homocysteine who ate foods rich in folic acid suffered less memory loss than those who did not. A similar study done on women in Australia revealed that eating foods containing folic acid could improve memory after just a few weeks.
  2. Berries– The bright colors that make berries so eye-catching can be attributed to phytochemicals called anthocyanins. These powerful chemicals apparently help delay the onset of mental decline. A study was conducted by Harvard researchers in 2012, and it was discovered that one cup of either blueberries or strawberries eaten once a week produced a delay of up to two and a half years in mental loss when compared to women who seldom ate berries.
  3. Spinach – Boomers may think of Popeye eating his cans of spinach to get his muscles to pop out, but now they should consider that the leafy green vegetable is also among the top foods for holding on to your memory. Harvard conducted a 25 year study that found participants who experienced less age-related mental decline ate high amounts of vegetables. Of those participants, the ones who ate leafy greens had the least amount of mental decline. Over 13,000 women took part in this impressive study.
  4. Fish – Rush University Medical Center in Chicago had some interesting results with a study conducted by researchers there; it seems that eating fish at least once a week can improve your memory and help you think as if you were three years younger.  The study involved monitoring the diet of over 3,000 women and men for six years. The researchers discovered that those participants who ate fish at least once a week had 10% less memory loss than those who did not eat fish. Salmon is one of the best choices for fish rich in omega-3 fatty acids, but any cold water fish will suffice as long as it’s part of your menu once or twice a week.
  5. Coffee and Chocolate – Isn’t it wonderful that these two things can actually help with memory? According to an abstract in the National Center for Biotechnology Information, caffeine has been found to help protect against Alzheimer’s disease. For years, studies have been done on animals that proved to be promising, but only in the last few years was a study done on human subjects. 124 people were included in the four year period. It was determined that caffeine “is associated with a reduced risk of dementia or delayed onset.” Dark chocolate also has caffeine and antioxidants, which may also help in delaying dementia onset.
  6. Healthy Fats – While your first instinct may be to avoid anything carrying the label “fat,” there are actually some fats that you should include in your diet. These would be found in such things as walnuts, flaxseeds, avocado and oils, such as extra virgin olive oil. Many people are now also using organic, virgin coconut oil to help with memory issues. Cold water fish also contain healthy fats. These kinds of fats work to keep the sheath around nerves healthy and promote circulatory health. Omega-3 fatty acids and DHA both assist in proper functioning of your brain and nervous system. Be sure to keep animal fats, hydrogenated oils with trans fatty acids and other high-fat processed foods to a minimum.
Since predictions have been so grim regarding the predicted prevalence of dementia among aging baby boomers, researchers have been stepping up efforts to find ways to mitigate the impending mental health epidemic. One of the best things people can do to keep brains healthy and functioning well is to get plenty of exercise. That, along with a diet full of brain-strengthening foods like leafy green vegetables, a reasonable measure of caffeine, and healthy fats and oils may help the average person keep significant memory loss at bay.

Mark Dilworth, BA, PES


About Mark

Hi, I'm Mark Dilworth, Nutritionist, Dietary Strategies Specialist, Nutrition for Metabolic Health Specialist and Lifestyle Weight Management Specialist. Since 2006, I have helped thousands of clients and readers make lifestyle habit changes which includes body transformation and ideal body weight.