Just as your body requires specific nutrients for health and normal functioning, so does your brain. As one of the most important brain functions, memory formation and retention demand its own set of specific nutrients for optimal functioning. Because brain function slows as a normal part of the aging process, proper nutrition throughout your lifetime is important. Developing an understanding of brain function nutrition can help you select foods or supplements with the right mix of nutrients to improve memory.
Structures
Although the process of memory formation occurs mainly in the hippocampus section of your brain, the amygdala and cerebral cortex sections are also important. The amygdala assists in emotional memory development and the cerebral cortex is important for long-term memory storage, explains the Help Guide website. Brain chemicals called neurotransmitters travel within a neural network connecting the sections, providing a pathway for communication essential to memory formation and recall.
Types
Nutrients that provide a good base for supporting memory function and structures include B-vitamins such as B-6, B-12 and folic acid, antioxidant vitamins C, E and beta carotene and omega-3 fatty acids, according to Help Guide website.
B-Vitamins
B-vitamins support memory in three important ways, says Memory-Improvement-Tips.com. First, they help protect neurons that facilitate communication between brain structures. Second, B-vitamins help break down an amino acid called homocysteine that can kill brain nerve cells. Finally, B-vitamins assist in creating oxygen-delivering red blood cells, essential for brain function and memory. Good food sources are dark leafy greens, strawberries, broccoli, legumes and citrus fruits.
Reverse Cell Oxidation
Antioxidants help prevent damage to brain cells and impaired brain function that occurs due to cell oxidation. Oxidation occurs as the result of unstable oxygen molecules, also called free radical molecules, that attack and damage body tissues and cells. Vitamins C, E and beta-carotene work to disable these molecules, rendering them ineffective. Good food sources are blueberries, sweet potatoes, red tomatoes and liver.
Prevent Brain Inflammation
Omega-3 fatty acids are healthy fats that work to prevent brain inflammation and high blood cholesterol. Cold-water fish, such as salmon, herring, tuna, halibut and mackerel, as well as walnuts, flaxseeds and their oils are good sources.
Expert Insight
In addition to supporting memory with specific vitamins and supplements, a low fat, low-cholesterol diet may also improve memory function. According to the Medical University of South Carolina, a poor quality diet may affect memory formation and retention, especially as you age. The MUSC reports that studies on rats fed foods high in cholesterol and saturated fat showed increased memory loss due to brain inflammation and impaired brain nerve cell function.
Considerations
Although it is usually better to get nutrients from your diet rather than a pill or supplement, there are times when this may be necessary. According to Help Guide, a vitamin B-12 and folic acid supplement is often a good idea for older adults, and if you do not care for fish, an omega-3 supplement is a good idea at any age.
Member Comments