Joy Bauer's 6 Foods That Boost Your Memory

Thanks to modern research, there is now evidence that certain components of vegetables, fruits, whole-grains, and fish can actually enhance brain function, and in some cases even reverse age-related memory loss. Read on and learn how to sharpen your noggin with these brainy bites!

Berries

Berries are loaded with anthocyanins, powerful phytochemicals that give these delicious edible gems their vibrant purple, red and blue hues. A 2012 Harvard study found that women who ate at least one cup of blueberries and strawberries per week experienced a sizeable 2.5-year delay in mental decline relative to women who rarely ate berries. With that in mind (pun intended!), try adding blackberries, blueberries, raspberries, or strawberries to your yogurt, cereal, pancake and muffin batter — or whip up this brain-boosting beverage.

Kale

Turns out kale is just as beneficial for your brain as it is for your ticker. In a 25-year Harvard study of more than 13,000 women, participants who ate high amounts of vegetables experienced less age-related decline in memory over the years, and leafy greens such as kale were among the most impressive. Try braising kale with a bit of olive oil, garlic, and 1/3 cup water or low-sodium broth for a delicious side dish with dinner, or bake off a batch of my crispy kale chips.

Salmon

Salmon earns rock star status in matters of the mind. That’s because fatty fish are rich in omega-3 fatty acids, a structural component of the human brain that enables neurons to conduct signals and communicate with other cells. In fact, studies confirm that frequent fish eaters experience slower rates of cognitive decline as they age. Lesson learned: Keep your brain razor-sharp by eating fatty fish like salmon at least twice each week. It’s delicious simply broiled with lemon, but for a more elaborate entrée, try my pesto salmon with artichokes.

Nuts and Seeds

Nuts and seeds — among the most celebrated heart-healthy foods — promote smooth, steady blood flow, which is critical for keeping your memory sharp. Their nutrient claim to fame? Unsaturated fats, which help to improve cholesterol levels and ease inflammation, ensuring a continuous supply of oxygen and nutrients to your think tank. Swap your afternoon candy bar for a handful of almonds, cashews, pistachios or seeds (try sunflower or pumpkin) and you’ll be well-fueled to tackle your afternoon workload.

Coffee

Coffee lovers, rejoice! It turns out your morning ritual could have some serious memory perks. Researchers from the University of Innsbruck in Austria found that giving people the caffeine equivalent of two cups of coffee improved memory skills, reaction time, and neuron signaling in the brain as compared to brain activity without caffeine. The long-term benefits are even more mind-boggling. In a European study of 676 older men, those who averaged three cups of daily coffee experienced less mental decline than nondrinkers over a ten-year period. So if you’re a java aficionado, bottoms up and enjoy the brain boost that comes along for the ride (just go easy on the sugar!).

Beets

Beets may be another secret weapon against memory loss. Researchers at the Translational Science Center found that giving older adults a daily dose of beet juice helped to increase blood flow to the area of the brain associated with dementia. If guzzling this earthy purple drink is just not your thing (I know, but figured I’d try!), get a dose of plant medicine by adding beets to your bowl whenever you hit the salad bar. At home, try mixing grated raw beets into coleslaw, or enjoy the classic, elegant combo of roasted beets, goat cheese, and arugula in a salad or sandwich. Here’s a time-saving tip: Check the produce section for convenient vacuum-sealed pouches of cooked, peeled beets that are ready to slice and eat!

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