Memory is an important mental function that enables us to recall facts, ideas, sensations and impressions. There are three types of memory: sensory, short-term and long-term. Many factors affect memory, such as age, overall health and medications. Consuming a healthy diet rich in foods that provide the B vitamins and antioxidant vitamins is essential for brain health and memory.
Vitamins and Cognitive Function
There are many essential nutrients that contribute to brain health. Consuming a healthy, well-rounded diet, low in processed foods and rich in fresh, whole foods, such as fruits, vegetables, whole grains, legumes and healthy fats, is the best way to protect the brain from cognitive decline and memory loss. Nutrients should be garnished from whole foods, not supplements. No amount of dietary supplements will reverse memory loss. This makes preventative measures, such as a healthy diet, that much more important.
B Vitamins
B vitamins are essential for memory. Folic acid (known as folate in food sources) decreases the amount of homocysteine in the bloodstream. Homocysteine is a harmful toxic amino acid that may damage brain cells, contributing to cognitive decline and memory loss. The best food sources of folate are green, leafy vegetables and legumes. Orange juice, fortified breads and cereals are rich in folic acid. The synthetic version of this vitamin (folic acid) is absorbed at 1.7 times the rate of naturally occurring folate. Vitamins B6 and B12 help produce red blood cells which carry oxygen to the brain (essential for optimal function). Good food sources of Vitamins B6 and B12 include meat, poultry, fish, eggs, milk, potatoes, some green, leafy vegetables and fortified cereals.
Vitamin D
Vitamin D has been increasingly associated with cognitive function and mental illness, especially in the elderly population. A Vitamin D deficiency, known as hypovitaminosis D, is prevalent among older adults. A study published by the "American Journal of Geriatric Psychiatry" involved 80 participants (40 with Alzheimer's disease). The objective was to examine the relationship among Vitamin D status, cognitive performance, mood and physical performance.
The Vitamin D-deficient group performed significantly worse on two of the standard cognitive tests, including those involving short-term memory. The conclusions drawn from this study were that in a cross-section of older adults, Vitamin D deficiency was associated with impairment on standard cognitive performance tests.
Choline and Thiamin
Choline is a conditionally essential nutrient under the vitamin classification. Our bodies produce some choline. Choline is essential for making acetylcholine, a neurotransmitter, or chemical brain messenger, important for memory. This nutrient is widespread in many foods, particularly milk, eggs and peanuts. Thiamin, another B vitamin, is necessary for the synthesis of acetylcholine. Excellent food sources of thiamin include pork, dried beans, whole grain and enriched breads and cereals, peanuts and acorn squash.
Antioxidant Vitamins
Vitamins C, E and beta carotene (form of Vitamin A found in plant foods) are all antioxidant vitamins that help protect brain tissue cells from damage caused by free radicals. Free radicals are toxic, charged molecules (forms of oxygen) found naturally in the bloodstream. Antioxidant vitamins protect basic brain structures from impairment caused by free radical damage over time, causing a decline in memory. Vitamin E may aid memory by improving blood flow to the brain. Eat more foods rich in antioxidant nutrients (found in a wide variety of plant foods), such as fruits (especially berries and citrus fruits) and vegetables (especially bell peppers, broccoli and spinach). Vitamin E rich foods include fortified cereals, vegetable oils, nuts and seeds.
References
- American Journal of Geriatric Psychiatry; Vitamin D deficiency is associated with low mood and worse cognitive performance in older adults; CH Wilkins, YI Sheline, CM Roe, SJ Birge and JC Morris; Dec 2006
- Nutrition for Foodservice and Culinary Professionals, 7th ed; Karen Drummond and Lisa Brefere; 2010
