Berries
Berries, particularly dark coloured ones such as blueberries and blackberries are high in anthocyanins, a chemical which helps to boost memory. Eat them daily by adding to smoothies or simply enjoy them fresh and whole at any time of day.
Walnuts
These super nuts actually look like mini brains! They have high amounts of essential fatty acids that feed the neurons inside the brain, helping them communicate to each other and improve cognitive function such as memory. Eat them whole or grind and add to meals or snacks.
Oily fish
Stick to the SMASH theory here – salmon, mackerel, sardines and herring are the fish to choose when considering the highest levels of brain feeding omega three. Three to five servings a week is a good place to start.
Gingko
Known for increasing blood flow, gingko is great for brain function as it increases oxygen and nutrient supply while also improving levels of acetyl choline and dopamine, both of which directly improve memory function. Make a tea and add some ginger for extra circulation.
Rosemary
Researchers have discovered that the most common active compound in rosemary, cineole, causes in increase in acetylcholine, the neurotransmitter responsible for memory and learning. Providing a strong flavour, this herb can be added to frittatas for breakfast or hot pots for dinner.
Water
Dehydration greatly decreases brain function – and quickly, too – making it the first thing to consider if memory starts to fail. So simple yet so effective! Increased intake is needed to compensate for caffeine or alcohol consumption.
