All of us get off track when we are distracted, particularly in an age where we are multitasking so much. Dietician Lila Bruk gives us a list of foods that could help retain a good memory:
1. Fatty fish like salmon, pilchards, mackerel and sardines. It has been found that a diet high in omega-3 fatty acids can aid memory retention and prevent mental decline with age.
2. Brightly coloured fruits and vegetables like broccoli, spinach, oranges and carrots. The antioxidants in fresh fruits and vegetables protect the brain from cellular damage, which in turn may improve cognitive function.
3. Low-GI carbs like seed bread, brown rice and oats. These keep your blood sugar levels balanced, which helps to improve concentration and memory. Avoid white bread, white rice, pastries, etc.
4. Eggs, livers and nuts. Choline has been found to improve memory and brain function as it is involved with the production of acetylcholine, which is a chemical in the brain involved with memory and that also helps build nerve cells.
5. Leafy green vegetables like spinach and kale. The folic acid found in these foods helps with memory retention.
6. Red wine. Although alcohol kills brain cells, in moderation it can actually improve cognitive function and memory as it contains a compound called resveratrol, which has been found to improve blood flow to the brain and lower the risk of Alzheimer’s disease.
7. Avoid saturated fats found in processed foods, fatty meat and creamy foods. Research has suggested that saturated fat may impair memory and concentration.