Foods to Have:
Blueberries 1 cup
Coffee 1 cup
Eggs 1
Concord grape juice 8 ounces
Wine 5 ounces
Olive oil 1 tablespoon
Soybeans 1 cup
Turmeric 1 teaspoon
Best food groups:
Fruits, vegetables, whole grains, lean proteins, nuts and seeds, low-fat dairy
Also consider: Strawberries, walnuts, whole grains, nuts, citrus
What are memory-boosting foods?
Forgetting someone's name, where you left your car keys, or even what day it is, can happen to the best of us. It's just a fact of life. That sort of thing happens more frequently as we get older as a normal part of the aging process. The good news is keeping both physically and mentally active keeps the mind sharp and senility at bay. What clogs the arteries that feed the heart can also block the arteries that feed the brain. Researchers have narrowed down the nutrients that seem to play a role in promoting healthy brain function. Foods have also been linked to decreased development of dementia and/or Alzheimer's disease. Nutrients of interest include caffeine, choline, curcumin, folic acid, omega-3s, polyphenols, and vitamins B12 and C.
Did you know?
A diet rich in antioxidants helps promote memory and brain function. Antioxidant-rich foods tend to be easy to find in the produce section. Just let your eyes lead you to what's richly colored . . . naturally, of course! Dark greens, broccoli, sweet potatoes, and berries, for instance, are loaded with antioxidants.
Blueberries
At only 80 calories per cup, blueberries are an excellent source of vitamins and minerals . Researchers found that this berry helped improve memory tasks in people at risk for dementia. In addition, blueberries' high flavonoid content has been found to help short- and long-term memory. Seventeen studies support the role of blueberries in improving memory and cognitive function in both animals and humans. You would be smart to remember to eat them!
Coffee
There aren't a whole lot of vitamin and minerals in a cup of Joe, but that doesn't mean that coffee doesn't deliver. What you will find in each cup is caffeine and the plant antioxidants chlorogenic acids, which have been found to battle Parkinson's and heart disease, among other health obstacles. In several animal and human studies, coffee consumption or components of coffee such as caffeine and polyphenols were associated with improved memory in both young and older adults. Regular coffee consumption was also found to be heart healthy and may reduce the risk of diabetes by up to 30 percent.
Eggs
Although the whites are a great lean protein source, in this case, the yolk is what makes eggs a great memory-boosting food. Eggs are an terrific source of a variety of nutrients . Those that affect cognitive function include choline, folate, and vitamin B12. In a study of 1,391 subjects who did not have dementia, it was found that those who had higher choline intake in their diet did better on memory tests.
Concord Grape Juice
Concord grape juice is rich in the same polyphenols and resveratrol that you'd find in wine. A university of Cincinnati double-blind, placebo-controlled study found that Concord grape juice improved the memory and cognitive functioning of older adult subjects who consumed the juice every day for twelve weeks.
Olive Oil
Olive oil is rich in monounsaturated fats and contains a host of polyphenol nutrients that may help lower cholesterol and inflammation and fight many different diseases . The Mediterranean diet has been associated with better cognitive function and memory, believed to be due in part to its polyphenol content. A study of elderly subjects found a relationship between olive oil intake and better short- and long-term memory; and a three-city study in France found that those who had a higher consumption of olive oil had better visual memory than did those who consumed less.
Soybeans
Research in both animal and human studies found that soy can improve memory and cognition. Soy contains phosphatidylserine, which was shown in a Japanese human study to improve memory of those who had memory complaints.
Turmeric
The curcumin in turmeric is a well-studied substance known to be the most potent anti-inflammatory in the plant kingdom. Several studies ranging from cell to animal and to human have demonstrated the memory and cognitive enhancing benefits of curcumin in both healthy and even cognitively challenged subjects, such as those with Alzheimer's disease.