EAT TO AGE-PROOF your brain

Recent research has identified foods that can help protect your memory. Here's what you need to be adding to your diet

- TANYA PEAREY

DARK BERRIES

Blueberries, blackcurrants and blackberries are particularly high in anthocyanins, a type of flavonoid associated with a reduced risk of cognitive decline. They can slow your risk of forgetfulness by up to 24%, according to recent research by Harvard University. And they're known to be a strong antioxidant - working against oxidative stress in your body, including your brain, where they help to increase blood flow and prevent the decline in memory - a risk factor for neurodegenerative diseases, such as Alzheimer's.

Strawberries are also packed full of brain-protecting flavonoids, including fisetin, which stimulates signalling pathways in your brain to boost long-term memory.

OTHER OPTIONS

Anthocyanins are responsible for the red, purple and blue colour in certain fruits and veg, such as grapes, red cabbage, pomegranate and cherries. Try to include these in your diet too.

BLACK TEA

'Studies show that drinking tea - especially black tea - can have a positive effect on cognitive function,' says Woman's Weekly GP Dr Gill Jenkins. This includes improving blood flow to the brain to stay focused and help stabilise mood. A cuppa can even help keep your memory sharp as you age, according to a new study from Rush University Medical Center in Chicago, in the US. Researchers there found that it was the health-boosting compounds called polyphenols found in tea that helped fight inflammation in the brain, to help stave off forgetfulness. 'Polyphenols are beneficial plant compounds,' explains Dr Jenkins. They help to lower blood pressure and fight oxidation - a process that damages our cells if we don't eat enough antioxidant-rich foods.'