Your brain relies on nutrients such as carbohydrates for energy, omega-3 fatty acids to form cell structure, and B vitamins and folic acid to fuel brain neurotransmitters. Antioxidant vitamins C and E and beta-carotene reduce damage to brain cells from free radicals. You can enhance your brain's ability to remember by providing it with the nutrients it needs to function effectively.
Vegetables
A 25-year study by the Harvard Medical School showed that women who ate more vegetables had a lower incidence of age-related memory decline. Cruciferous vegetables---including cabbage, cauliflower, broccoli and Brussels sprouts---are among the most effective at supporting memory, according to the Terra Daily website. Leafy greens such as spinach, kale, Swiss chard and collard and mustard greens are also important as memory boosters.
Foods With Phytochemicals
Anthocyanin and quercetin, two important phytochemicals, may actually reverse some age-related memory losses. Anthocyanin can be found in red and purple fruits and vegetables, from cherries to eggplant. Quercetin is found in blueberries, apricots, grapes, apple skin, onions, kale, broccoli and cherry tomatoes.
Foods With Fatty Acids
Fish is high in omega-3 fatty acids, which have been shown to stave off memory loss and dementia. A 6-year-long study at Chicago's Rush University showed that people who ate fish at least once a week had a 10 to 13 percent smaller memory decline compared to those who did not eat fish. Fish such as salmon, albacore tuna, sardines, mackerel, lake trout and herring are rich sources of omega-3 fats. Some good non-fish sources of unsaturated fatty acids include walnuts and oils such as soybean, flaxseed and canola.
Animal Foods
Choline, an essential nutrient for your brain, is found in proteins like egg yolks, liver and cow's milk. Deficient amounts of choline can lead to Alzheimer's disease and mental decline. Non-animal sources of choline include soybeans and whole grain.
High-Fiber Foods
Some studies have shown that getting carbohydrates from high-fiber foods such as whole grain bread and brown rice improve cognitive performance. High fiber foods have the advantage of remaining in your system longer, allowing you to keep your blood sugar levels steady.
Foods With Vitamins
Certain vitamins, such as vitamin E, C, B12 and folic acid, are essential for brain health. B-complex vitamins are especially important for memory, according to the World's Healthiest Foods website, since they are required by the brain's neurotransmitters to function properly. Eating meals containing lots of fruits, vegetables and legumes (beans and peas) provides you with healthy doses of vitamins, but you still might want to supplement your diet with a good quality multi-vitamin supplement.
References
- The Diet Channel: Food For Thought - 10 Foods To Increase Your Brain Function
- Terra Daily: Scientists Find Clues To Memory Health
- Rush University Medical Center: Eating Fish Once A Week Associated With Slower Cognitive Decline
- World's Healthiest Foods: What Foods Are Best for Enhancing Memory?
- Extension.org: Add Color to Your Plate - Blue/Purple Group
