How to munch your way to a better memory
Did you know that despite your brain weighing an average of only 3 lbs it chomps its way through over 400 calories a day? That's approximately 20% of an average person's daily intake. With a calorie consumption like that it is perhaps not surprising that experts the world over are beginning to really shout about the importance of feeding our brains the right kind of nutrients.
The problem is, as our brain cells age they become more susceptible to oxidation and inflammation. This is caused by free radicals attacking them which in turn impairs their ability to function. We also know that as we grow older our brain cells become less able to communicate with each other which can result in an inability to concentrate, recall information or process thoughts effectively.
The good news however is that, as more research is being carried out than ever before into the causes of Alzheimers and other forms of dementia scientists now know that just a few small changes to our eating habits can go a long way towards preventing much of this damage from happening - and could even reverse some of the existing damage that may have been caused. So, here is my list of must eat brain boosters that no right thinking person's diet should never be without.
[See also: 10 ways to boost your happiness]
[Relevant: Going to work on an egg is better than jam and toast]
Salmon
Salmon and other oily fish such as mackerel, sardines and fresh tuna are all great sources of omega 3 fatty acids which are highly effective at helping to reduce inflammation of brain cells. Salmon however, is believed to be particularly beneficial as it is rich in a particular type of omega three fatty acid called docosahexaenoic acids (DHA for short). Research has shown this compound to be so good for the brain that when consumed by pregnant women, it can enhance brain function of the unborn foetus and may even help to fight against mental disorders occurring in the future such as depression, mood swings, schizophrenia and dementia.
Whole-wheat pasta
Wholegrain foods such as whole-wheat pasta, wholegrain breads and cereals are good sources of folic acid and vitamin B which is no bad thing for your noggin as studies have shown they are both particularly effective at improving our ability to recall information.
Blueberries
Blueberries and indeed almost all other deep purple or red foods such as beetroot, blackberries, red grapes and cranberries are a great source of inflammation calming antioxidants. Pack them into your diet by adding berries to cereals and desserts, snacking on red grapes, plums or cherries and having a glass of cranberry, blackcurrant or beetroot juice* a day just to really boost your intake.
*For a really refreshing delicious drink try juicing beetroot with apples or pears and a little ginger.
Nuts
According to a number of studies, most notably one published in the American Journal of Epidemiology, the vitamin E contained in nuts may help to greatly reduce the speed at which your memory may deteriorate with age. Other good sources of vitamin E include leafy green vegetables, dairy foods, seeds, eggs, brown rice and wholegrains.
Sun dried tomatoes
Gram for gram sun dried tomatoes contain more lycopene than any other food, followed closely by cooked or tinned tomatoes. Lycopene is highly effective at helping to reduce and prevent inflammation of cells. It is the compound that gives food its characteristic red colour so it's also found in foods such as watermelon, guavas and pink and red grapefruit.
And finally…
Water
Although drinking the recommended 8 glasses of water a day won't necessarily boost your brain power it will help to make sure what you have is working to full capacity. That's because your brain is approximately 75% water and even the mildest levels of dehydration can result in an inability to concentrate, mild confusion and an impaired memory.
