In January 2008 I worked with 10 volunteers on the Afternoon Show where we tried to improve their memory. Here are some memory nutritional tips that we gave the volunteers;
1. Include at least 5 portions of fruits and vegetables per day and ensure that you have a variety of
2. Eat something green daily…e.g. spinach, broccoli, green beans, peas etc
3. Include lentils, beans and nuts in the diet regularly.
4. Avoid adding sugar to your diet – that includes honey and sugar derivatives
5. Eat breakfast daily and base it around a slow releasing carbohydrate like oats or unsweetened
6. Add a tablespoon of lecithin granules to your breakfast cereal daily
7. Include seeds in your diet daily. To get the right balance of omega-3 and omega-6 in the diet, fill
a jar half a jar with 1part sesame seeds, 1 part sunflower seeds and 1 part pumpkin seeds and fill
the other half of the jar with 3 parts linseed. Mix them together and add 1-2 dessertspoons to
your cereal each morning. You could try grinding the seeds down in a coffee grinder to maximise
the availability of the essential fats.
8. Include oily fish in the diet at least twice per week
9. Use hempseed oil for your salad dressing
10. Take a B complex supplement daily
11. Avoid fried and deep fried foods. Avoid any produce containing hydrogenated fat.
12. Keep alcohol to within sensible limits and aim for at least 3-4 alcohol free days per week
13. Limit tea and coffee intake to 2-3 cups per day and never with your meals
14. Chose dark chocolate with a greater than 70% coco content. This is a much lower sugar way of
getting a chocolate fix.
15. Eat regularly and never skip meals
16. Incorporate activity into your daily routine
17. Avoid tea or coffee with breakfast opt for some herbal tea
18. Include 5-7 eggs in the diet per week.