5 foods to improve your memory

 Want to improve your memory? Try these 5 foods to boost your brain power.

Apples - 5 foods to improve memory - IMAGE - Women's Health & Fitness
Pears and apples (with the skin on)

This is high in quercetin, an antioxidant that appears to provide protection against brain degeneration shows research from Cornell University.


Brown rice - 5 foods to improve memory - IMAGE - Women's Health & Fitness

Brown Rice

This is brain friendly because it contains GABA (gamma-aminobutyric), an amino acid that helps prevent memory impairment. GABA is an important neurotransmitter (chemical messenger) in the brain and it’s a natural relaxant, which can help you feel calmer, so think clearer.


Broccoli - 5 foods to improve memory - IMAGE - Women's Health & Fitness
Sunflower seeds, hazelnuts, broccoli

Research involving the University of Eastern Finland has found that people with higher levels of vitamin E in their blood are better protected against memory disorders with age. As well as sunflower seeds, other good E sources include hazelnuts, peanut butter, broccoli and olive oil. The study showed that supplements, which don’t contain all the forms of vitamin E, did not have an equal effect.


Eggs - 5 foods to improve memory - IMAGE - Women's Health & Fitness

Eggs: Eggs are high in choline, a type of B-vitamin pivotal to function of grey matter and energy production in the brain. In one study published in the American Journal of Clinical Nutrition, people who consumed choline before memory and verbal learning tests performed better.


Coffee -  5 foods to improve memory - IMAGE - Women's Health & Fitness
Coffee

Your daily latte or long black may be keeping your brain in shape says French research, which shows women over 65 who drink three or more cups of coffee a day have better memory function. “Caffeine acts as a mild stimulant to the brain and nervous system, making you feel more alert,” says Saxelby. “But if you overdo it, it can make you irritable, anxious, interfere with sleep and leave you with an upset stomach. Aim for no more than 300 mg caffeine a day, which is equivalent to three or four cups of instant coffee or two cups percolated or espresso a day.”

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Diet & Nutrition

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