1. Broccoli and Brussel Sprouts
Good memory requires the constant creation of new connections in the brain. The brain makes the most connections when it is stimulated. That’s why you remember events that occurred when you were emotionally or intellectually stimulated more clearly. Acetylcholine helps to keep the brain stimulated. Broccoli, brussel sprouts and eggs are good sources of choline; a key component of acetylcholine. Dairy and salmon are also really great sources of choline.
A study published in the American Journal of Epidemiology suggests that a good intake of vitamin E might help to prevent cognitive decline, particularly in the elderly. Nuts are a great source of vitamin E along with leafy green vegetables, asparagus, olives, seeds, eggs, brown rice and wholegrains.
The substance in the turmeric which helps with memory improvement is an antioxidant which is enhanced by the chelating activity of it’s nutrients. As you may know, antioxidants can neutralize free radicals and repair oxidative damage which is caused by them. There are lots of different antioxidants in all plant foods. Some of the very potent include the catechins found in things like green tea, resveratrol in red grapes and proanthocyanidins which is found in red grape seeds too.
4. Wild Salmon
The Omega-3 fatty acids found in salmon can boost your memory by 15%. Omega-3 can also be found in other foods like mackerel, sardines, trout, prawns and mussels. Oily fish should ideally be consumed twice a week. Vegetarians and vegans must take supplements as the body is not effectively able to produce omega-3 fatty acids. Avoid eating farmed salmon since it’s high in PCBs and mercury that can have negative effects on your brain. Wild salmon is the best option.
Tomatoes contain the powerful antioxidant lycopene that helps protect your brain against free radical damage. It has been proven that people who consume lycopene every day have a sharper memory than those who don’t. Tomatoes can reduce your risk of stroke. Add tomatoes to your salads, smoothies, soups, omelets, or eat them raw to improve your brain power.
6. Green tea
Green tea is said to have many putative positive effects on health. Now, researchers at the University of Basel are reporting first evidence that green tea extract enhances the cognitive functions, in particular the working memory. The Swiss findings suggest promising clinical implications for the treatment of cognitive impairments in psychiatric disorders such as dementia. The academic journal Psychopharmacology has published their results.
7. Dark chocolate
Eating dark chocolate has been found to provide a short-term boost to brain function according to several recent studies. A West Virginia University study showed that consuming dark chocolate can boost blood flow in the brain for up to 3 hours. Increased blood flow to the brain may help short term memory and general alertness levels for short periods.
Eating blueberries can help keep your brain sharp, even in old age. Blueberries contain flavonoids that boost memory and improve learning and other cognitive functions. Free radicals attack and damage brain cells. Fight back with antioxidants found in berries (particularly blueberries). Antioxidants attach themselves to the free radicals and neutralize them. Just a 1/4 cup of berries a day can incur a noticeable improvement in memory. If berries aren’t in season, try oranges which also have a high antioxidant value.
9. Acorn squash
Known as winter squash, acorn squash is another brain-boosting food. It’s high in folic acid and vitamin B12 that help prevent brain shrinkage and nerve damage. Folic acid also help increase the transmission of information through nerve cells and improve memory. A folic acid deficiency can cause birth defects of the brain. To reap all the health benefits of acorn squash, eat it roasted or baked.
Spinach contains vitamins B6 and B12 (both important to brain functioning), potassium, magnesium, and folic acid. Folic acid protects neurons in the brain while the B vitamins increase red blood cell production. More red blood cells mean more memory-boosting oxygen to the brain.