能使記憶力爆表的食物

BRAINY FOOD

使人聰明的食物

Does your memory need a boost? While there are lots of ways to train your brain to better remember things, there's a whole bunch of simple remedies that can be found on your plate. We reveal which foods you should be stocking up on at the supermarket.

你的記憶力需要提高嗎？雖然有很多的訓練方法可使大腦的記憶力更好，但很多的簡單療法就在自己的餐盤中。本文透露出你需要在超市購買的一些食物。

BLACKCURRANTS

黑加侖

They might be small but blackcurrants are packed full of Vitamin C, which is thought to have the power to increase mental agility and protect against age-related brain degeneration including dementia and Alzheimer's.

黑加侖雖小，但卻富含維他命C。人們認爲維他命C可提高思維的敏捷度，同時能防止老年性腦退化疾病，包括老年癡呆。

COFFEE

咖啡

Caffeine lovers rejoice! There's now a good reason for your morning cuppa. Researchers from the University of Innsbruck in Austria found that giving people the caffeine equivalent of two cups of coffee improved memory skills compared to those who didn't consume caffeine. If that wasn't enough good news a French study found women over 65 who drank three or more cups of coffee a day were better able to recall words than women who consumed little or none.

咖啡愛好者該高興了！現在早上喝杯咖啡就有充分的理由了。奧地利因斯布魯克大學的研究員們發現：與沒喝咖啡的參與者相比，服用咖啡因（相當於兩杯咖啡）的參與者他們的記憶力得到了提高。如果這還不算好消息，那麼法國的一項研究發現：對於65歲以上的女性而言，相比不喝或少喝咖啡的女性，每天喝三杯或三杯以上咖啡的女性她們的記憶力更強。

NUTS

堅果

A study published in the American Journal of Epidemiology suggests that consuming vitamin E can help prevent cognitive decline, particularly in the elderly. Nuts, like almonds and walnuts, are an excellent source of vitamin E so why not make them part of your afternoon snack?

《美國流行病學雜誌》刊出的一項研究表明：攝入維他命E能有助於防止認知能力下降，尤其是防止老年人認知能力下降。杏仁和核桃一類的堅果富含維他命E，所以下午點心時刻爲什麼不吃些呢？

OILY FISH

油性魚類

Essential fatty acids (EFA) can't be produced by the body, so we need to include EFA foods in our diet to get our fit, and a great source comes from oily fish like salmon, trout, mackerel and sardines. In fact, studies confirm that frequent fish eaters experience slower rates of cognitive decline as they age. These guys are also packed with EPA and DHA. Low DHA levels have been linked to an increased risk of Alzheimer's disease and memory loss, so pop some oily fish in your shopping basket.

人體無法產生必須脂肪酸（EFA），所以我們的飲食需要包含必須脂肪酸食物，以使身體健康。鮭魚、鱒魚、鯖魚和沙丁魚等油性魚類富含必須脂肪酸。事實上，研究證實：隨着年齡的增長，經常吃魚的人認知能力下降率會更慢。這些油性魚類還含有二十碳五烯酸和二十二碳六烯酸。低水平的二十二碳六烯酸與阿爾茲海默症患病機率增加以及記憶力衰退有關，所以在購物籃裏放些油性魚類吧。