The limbic system of the brain includes the hippocampus, which plays an important role in memory. The hippocampus collects, organizes and relays memory information to other parts of the brain. The brain requires nutrients such as vitamin B complex, vitamin C, omega-3 fatty acids and antioxidants to function. Dietary sources of these nutrients are brain food for good memory.
Blueberries
Blueberries have a positive effect in reversing age-related memory loss. A rich source of vitamin C, blueberries contain anthocyanins and flavonoids, which are two antioxidants that improve learning and memory. These antioxidants directly affect the hippocampus. Evidence from animal research conducted at Reading University in the U.K. and posted on the online edition of the "Telegraph," indicates that flavonoids may interact directly with nerve cells. As a result of this study, the researchers were able to understand how flavonoids actually impact memory. It is believed they improve communication between nerve cells and encourage regeneration of the neurons. This study strongly suggests that blueberries are one of the best brain foods to improve memory because they increase the potency of neuron signals and protect the brain against the oxidative stress caused by free radicals. The implication for human health is that blueberries may help reduce the effects of age-related memory loss conditions such as Alzheimer's disease.
Eggs
Choline is an essential nutrient that acts as a precursor in the synthesis of acetylcholine, which is an important neurotransmitter involved in memory. According to the Linus Pauling Institute at Oregon State University, a deficit in acetylcholine in the brain is associated with Alzheimer's disease. One possible cause of the deficit is a decrease in the enzyme that converts choline to acetylcholine. Eggs, along with beef liver and wheat germ, are very rich sources of choline. One large egg contains 126 mg of choline. However, there is no evidence that increasing amounts of choline in the diet can prevent Alzheimer's. Animal research has shown that increased dietary intake of choline early in life can diminish memory loss in aged subjects. More research is necessary to determine the usefulness of choline intake in the prevention of age-related memory loss.
Green Tea
Components of green tea, polyphenols, particularly flavonoids, are thought to improve memory. These antioxidants decrease the production of proteins that form plaque in the brains of Alzheimer's patients. They inhibit neuronal loss caused by potent neurotoxins. The antioxidant properties of flavonoids fight free radicals, which are thought to accumulate with age and cause nerve cell loss in the elderly. Laboratory research conducted at North East Medicinal Plant Research Centre of the University of Newcastle upon Tyne and reported in ScienceDaily found that green tea and black tea, which is derived from the same plant as green tea, inhibit the activity of certain enzymes in the brain that are associated with memory. The researchers found that the inhibitive effect of green tea outlasted that of black tea by six days. The research team is working to develop a medicinal tea that might help Alzheimer's sufferers.
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