Opt For Whole Grains
Like everything else in your body, the brain cannot work without energy. The ability to concentrate and focus comes from an adequate, steady supply of energy - in the form of glucose in our blood to the brain. Achieve this by choosing whole grains with a low GI, which release glucose slowly into the bloodstream, keeping you mentally alert throughout the day. Opt for 'brown' wholegrain cereals, granary bread, rice and pasta.
Eat Oily Fish
Essential fatty acids (EFAs) cannot be made by the body, which means they must be obtained through diet. The most effective omega-3 fats occur naturally in oily fish such as salmon, trout, mackerel, herring, sardines, pilchards and kippers. What makes oily fish so good is that they contain the active form of these fats, EPA and DHA, in a ready-made form, which enables the body to use it easily. Good plant sources include linseed (flaxseed), soya beans, pumpkin seeds, walnuts and their oils.
Snack on Blueberries
Evidence accumulated at Tufts University in the United States suggests that the consumption of blueberries may be effective in improving or delaying short-term memory loss. They're widely available, but you can also look out for dark red and purple fruits and vegetables which contain the same protective compounds called anthocyanins.
Eat More Tomatoes
There is good evidence to suggest that lycopene, a powerful antioxidant found in tomatoes, could help protect against the kind of free radical damage to cells which occurs in the development of dementia, particularly Alzheimer's. Enjoy with a little olive oil to optimize absorption and efficacy.
Add Vitality With Vitamins
Certain B vitamins - B6, B12 and folic acid - are known to reduce levels of a compound called homocysteine in the blood. Elevated levels of homocysteine are associated with increased risk of stroke, cognitive impairment and Alzheimer’s disease. A study of a group of elderly patients with mild cognitive impairment found that after two years of intervention with high doses of B6, B12 and folic acid there was significantly less brain shrinkage compared to a subset given placebo treatment. Opt for B-rich foods like chicken, fish, eggs and leafy greens.
Pick up Pumpkin Seeds
Richer in zinc than many other seeds, pumpkin seeds supply this valuable mineral which is vital for enhancing memory and thinking skills. These little seeds are also full of stress-busting magnesium, B vitamins and tryptophan, the precursor to the good mood chemical serotonin.
Bet on Broccoli
Broccoli is great source of vitamin K, which is known to enhance cognitive function and improve brainpower. Researchers have reported that because broccoli is high in compounds called glucosinolates, it can slow the breakdown of the neurotransmitter, acetylcholine, which we need for the central nervous system to perform properly and to keep our brains and our memories sharp. Low levels of acetylcholine are associated with Alzheimer's.