Very few of us were blessed with a photographic memory, so we’d like to improve our memory in some way, even if it’s just being less forgetful. Activities like meditation and doing crossword puzzles have been found to give memories a boost to working to their fullest potential, but making small changes to your diet can help as well. These healthy tweaks can make a lasting impact on memory.
- Eat more leafy greens – Load up on kale, spinach, and other leafy greens because they’re loaded with brain-healthy nutrients like vitamin K, lutein, folate and beta carotene.
- Pick blueberries for a snack – According to nutrition coach Ashlee Van Buskirk, berries, especially dark ones like blueberries and blackberries can benefit memory because they’re packed with anthocyanins and other flavonoids that research has linked to memory function.
- Whip up an omelette – Registered dietitian Katherine Brooking explains, “Growing research indicates that choline, a nutrient found in eggs, may have important benefits for cognition in older adults.”
- Stock up on salmon – Eating more foods that contain omega-3 fatty acids, like nuts, seeds and cold-water fish like salmon is a good way to start building the brainpower that will lead to a more lasting memory. A study by Harvard Health shows the cognition level and memory of participants increased after six months of omega-3 supplementation.
- Add turmeric to recipes – Spice up your curries, rice pilaf and soups with a kick of turmeric, which can be helpful for strengthening memory skills. Research on curcumin, the main component of turmeric, shows the memory of many Alzheimer’s patients increased significantly after taking tumeric supplements. And use black pepper with it because it increases curcumin absorption.
- Hydrate – Drinking plenty of water is great for keeping your memory sharp according to registered dietitian Megan Byrd. She says many studies have shown being slightly dehydrated can decrease your attention and short-term memory. “Just by drinking more water, you can improve your cognitive function and memory,” she explains.
Source: Eat This, Not That