Four foods that will improve your memory and brain health

IS YOUR head feeling a little foggy this week after the return to work? We talked to a brain expert about which foods can improve memory and brain function.

Four foods that improve your memory

IS YOUR head feeling a little cloudy this week after the return to work?

If you’ve got brain fog and can’t think clearly, you could have brain inflammation, says author of Smart Brain, Healthy Brain: How To Improve Your Memory & Brain Health, Louise Hallinan.

We asked Hallinan which foods can improve memory and brain function, to help us feel more on our game.

Blueberries contain loads of antioxidants, which are good for the brain. Picture: Andy Rogers.

1. Blueberries, strawberries, raspberries

Antioxidants help to prevent inflammation and these berries are high in two key antioxidants, polyphenol and anthocyanin, which help improve the supply of oxygen to the brain. “Oxygen is the brain’s most important nutrient,” said Hallinan.

Research released just last week from the University of Southampton found that reducing brain inflammation could reduce the risk of alzheimer’s.

2. Nuts

Walnuts and almonds are the best nuts for brain health.

“Walnuts fight inflammation in the brain, they stimulate new brain cells and they’re a great source of the antioxidant CoQ10,” said Ms Hallinan.

Almonds contain lots of good fats, which are also good for the brain.

3. Green leafy vegetables

Spinach and kale are rich in Vitamins A, C and E, which are all antioxidants. Broccoli and brussels sprouts also pack an antioxidant punch.

Hallinan says there are quite a few studies showing leafy greens are good for the brain. She cites one neurologist who conducted an experiment with rats.

“He started feeding spinach to a group of rats early on and fed them spinach all their lives. He had a second group that he didn’t give spinach to,” she said.

“Later on, he compared the brain memory of the two groups of rats and the spinach-fed rats had superior long-term memory, better learning ability and far less brain damage in old age.”

4. Fish

The brain is composed of 60 per cent and is the fattiest part of the body, so the omega 3 fats in oily fish are perfect for feeding the brain.

Fatty fish like sardines, mackerel and salmon, which are high in the CoQ10 antioxidant, are all good options.