Forgetting Forgetfulness: Methods That May Boost Your Memory

The food you eat doesn’t just affect your physical health — it may also affect your mental health. Many foods have been tied to improved memory and a lower risk of dementia (an often age-related disorder that can cause memory problems, changes in personality and impaired reasoning).

Diets containing plenty of fruits, vegetables, whole grains, lean protein and “healthy” fats like olive oil, nuts and fish may improve memory. Here are some potentially brain-boosting diet tips:

• Get plenty of omega-3s. Research on omega-3s and their possible protective effect on brain health continues to stack up. Fish is a rich source of omega-3 fatty acids, especially fattier fish like salmon, tuna, halibut, trout, mackerel, sardines and herring. Non-fish sources of omega-3s include walnuts, ground flaxseed, flaxseed oil, winter squash, kidney and pinto beans, spinach, broccoli, pumpkin seeds and soybeans. 

• Go easy on the saturated fat. Diets high in saturated fat from foods like red meat, whole milk, butter, cheese, sour cream, and ice cream may impair concentration and memory. Researchers aren’t sure what exactly is behind this connection. Dietitians and doctors can help you plan a healthy diet that limits saturated fat and calories and emphasizes whole fruits and vegetables.
• Drink wine in moderation. Too much alcohol can kill brain cells, so keeping consumption in check is important, but a little wine may actually improve brain health. Red wine is rich in a compound called resveratrol, which may boost blood flow to the brain. Not a wine drinker? Other resveratrol-rich choices include fresh grapes and berries, peanuts, grape juice and cranberry juice.