7 Foods That Boost Memory and Improve Cognitive Abilities ...

Among the foods that boost memory, berries definitely have a special place on this list. These wonderful fruits are rich in anthocyanidins and flavonoids, and these two powerful phytochemicals are associated with lower rates of cognitive decline. Actually, a 2012 study conducted by a group of scientists from Harvard University, a study that has been published in the Annals of Neurology, found that “women who ate at least one cup of blueberries and strawberries per week experienced a sizable 2.5-year delay in mental decline relative to women who rarely ate berries.” In my opinion, their conclusions are quite impressive, so why not add some blackberries, raspberries or especially some strawberries to your diet? They’re absolutely delicious too!

Other amazing food you should add to your diet if you want to increase your brain’s power are whole grains. They are a rich source of antioxidants and fibers, and they contain vitamin B and E that will help you maintain a healthy blood sugar level. Just choose whole grains with a low-GI, which will release glucose more slowly into your bloodstream, and you will get the supply of energy you need in order to function extremely well every single day. You could opt for brown cereals and this way, you’ll definitely protect yourself from memory loss and you won’t have any more difficulties concentrating.

There are some substances that your body can’t simply produce, so you have to add them to your diet. I’m talking about essential fatty acids (EFAs) and the most effective of them are omega-3 fats (DHA), which can be found in oily fish like salmon, herring, trout or sardines. These healthy fats will help keep the lining of your brain cells flexible and this will help enhance your memory. A study performed by the scientists from Rush University Medical Center in Chicago found that men and women who ate fish at least once a week “had memory functions equivalent to a person three years their junior.”

I’m sure you would be more than glad to add this guilty pleasure to your diet, especially if you are trying to boost you memory by making small changes in your eating habits. Recent studies have shown that by eating chocolate every day, you can fight against memory loss because chocolate contains polyphenols, substances that will increase your blood flow towards your brain. I’m not saying you should eat an entire chocolate bar every single day, no matter how delicious or tempting this may sound; 10 grams every day is more than enough for your brain to increase its power.

Since nuts are a great source of vitamin E and since vitamin E helps in preventing cognitive decline, this is the perfect food to add to your diet if you are trying to boost your memory and enhance your cognitive abilities. Walnuts contain alpha-linolenic acid, a type of omega-3 fat which helps improve your memory, and an antioxidant called ellagic acid, which helps protect the brain from free radical damage. So, what are you waiting for? Just go nuts!

A perfect diet wouldn’t be complete without any greens in it. There’s plenty to choose from and they are filled with a lot of vitamins and nutrients that can protect your brain. You should pay extra attention to the way you cook them because if overcooked, they will lose those precious nutrients. Also, a study performed by the hard-working researchers from Harvard Medical School showed that “participants who ate cruciferous and leafy greens retained their memory best.” So, the bottom line is that the more greens you eat, the healthier you will be!

I absolutely love apples! I also found out that they contain quercetin, an antioxidant that helps protect your brain cells from free radicals, since some of these toxic molecules can even cause cognitive decline. Also, don’t forget to eat the skin of the apple because this is where quercetin is found. It’s the perfect fruit to add to your diet if you want to boost your brain’s power, so you’ll be able to concentrate on your daily tasks much better.

There are a lot of foods that can protect your brain cells from decline or from any type of free radicals. Do you know any other foods that can boost your memory? Please tell us about them, so we can add them to our diets!

Sources: mensxp.com, joybauer.com, bodyandsoul.com.au, mindbodygreen.com, elle.com, bbcgoodfood.com