Memory-boosting foods
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From tomatoes to berries, we've rounded up 10 top foods to boost brain power and improve memory. They're all part of a healthy diet, so start munching - your brain will thank you.
- Egg<p> Eggs are rich in choline, which can help fight off the effects of ageing in the brain - researchers recently found that those with <a href="http://www.huffingtonpost.co.uk/2011/11/25/chicken-eggs-and-milk-sharpen-memory_n_1113136.html" target="_blank">high-choline diets performed better in memory tests</a>.</p>
- Apples (skin-on)<p> An apple a day could help keep your memory loss at bay since apple skin is high in quercetin, which has been found to keep brain cells healthy and help ward off Alzheimer's.</p>
- Asparagus<p> The green veggie is rich in folate - a diet high in folic acid is associated with better memory recall and an overall higher cognitive performance.</p>
- Oily fish<p> Here's yet another reason to integrate oily fish (salmon, sardines, mackerel) into your diet - the omega-3 fatty acids are essential for the health of the nervous system and help stave off memory loss. </p>
- Celery<p> Celery is high in the flavonoid luteolin, which has been found to reduce inflammation in the brain and improve memory in mice. If you're not a fan of the vegetable on its own, try dipping it in hummus or peanut butter, or garnishing your morning tomato juice with it.</p>
- Tomatoes<p> Add some colour to your salad with tomatoes - research has found that the lycopene in the fruit can help protect against free radical damage (associated with dementia) and can help boost memory.</p>
- Cinnamon<p> Start sprinkling: By slowing blood sugar absorption, cinnamon helps to prevent cell damage and studies have found it can also improve memory. </p>
- Cauliflower<p> Cauliflower is high in choline (converted to citicoline in the brain), which studies have found can help improve your brain's frontal lobe function (aiding reasoning and memory). Get the choline you need from other cruciferous veggie sources like broccoli, Brussels sprouts and cabbage.</p>
- Spinach<p> A study found that three servings of green leafy veg a day can slow the decline of mental performance associated with ageing by up to 40 per cent. Spinach is also high in memory-preserving folic acid.</p>
- Berries<p> Studies have found that phytochemicals like anthocyanin and quercetin (found in berries) can not only help improve memory, they can even reverse the effects of memory loss. </p>
