Foods for your Memory

It’s common to worry about losing your memory. Aging naturally
means losing brain cells, but research has shown that eating certain
foods can help improve memory.
Chances are, you’re already eating
some foods that are helping to improve 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. Here are four suggested snacks to add to your diet – some
of which may surprise you:

Sardines.
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.

Blueberries.
Packed with antioxidants, blueberries can do a lot to protect the
brain. They contain anthocyanin, a phytochemical which boosts memory.
The antioxidants in the berries can slow the aging process by delaying
the oxidation process and fighting free radicals, which have been
linked with memory loss problems. Blueberries are also a great source
of flavonoids, natural compounds that can enhance spatial memory and
learning.

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.

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.