Types Of Brain Food For Memory

The brain is a vital organ that controls all of basic life functions, such as breathing, walking and thinking, to name a few. An important brain function necessary for daily living and working is memory. Alzheimer's disease is a commonly known condition that can gradually deplete the brain function and memory of individuals due to plaques building up between nerve cells. Research has found that although memory loss cannot be prevented in all individuals, consuming certain foods can decrease risk of memory problems and may even improve brain function.

Vitamin B12 and Folate-rich Foods

Folate, or its synthetic form known as folic acid, is found in foods such as fortified breads, grains or cereals as well as in various fruits, vegetables, beans and nuts. According to the Mayo Clinic, folate can mask a vitamin B12 deficiency, so it is important to consume both. Vitamin B12 is found mostly in animal products, such as meat, poultry, fish, eggs and dairy products. Both folate and vitamin B12 are important for nerve function. A 2010 study in the "Journal of Biochemistry and Clinical Nutrition" found that folic acid supplementation stimulated growth of neural stem cells through the activation of a signaling pathway in the central nervous system. This study suggests that consuming sufficient folic acid, at least 400 micrograms daily as reported by the Mayo Clinic, could help prevent significant cognitive decline and memory loss with age.

Omega-3 Rich Foods

Coldwater fish, such as halibut, mackerel, salmon, trout and tuna, are rich sources of omega-3 fatty acids that, according to the Alzheimer's Association, may reduce the risk of heart disease and stroke that may in turn protect brain cells. A 2006 study from the Archives of Neurology saw a positive improvement in cognitive function in those individuals with very mild Alzheimer's disease that consumed 1.7 g of docosahexaenoic acid and 0.6 g of eicosapentaenoic acid, two types of omega-3 fatty acids, for six months. Furthermore, a 2010 study in the "Journal of Nutritional Biochemistry" showed that omega-3 fatty acids can improve spatial learning memory formation by improving the flexibility of synapses, part of the signaling pathway for nerves, thus increasing their resistance to damage. In addition, omega-3 fatty acid was shown to be effective in stimulating outgrowth and density of structures that form the foundation of signaling pathways in the central nervous system. A report by Science Daily suggests that omega-3 fatty acids, by protecting synapses from damage, positively affect the expression of various molecules, such as those related to learning and memory.

Other Foods for Memory

The Alzheimer's Association suggests that increasing consumption of protective foods can reduce risk of cognitive decline. Such protective foods include dark-skinned vegetables such as spinach, brussels sprouts, broccoli, beets, red bell pepper, and eggplant, among others, that contain vitamin C and other antioxidants that protect against cell damage in the body. Dark-skinned fruits, such as prunes, grapes or raisins, plums and berries, such as blueberries or strawberries also contain high levels of antioxidants. Nuts such as almonds, pecans and walnuts are a rich source of vitamin E, another antioxidant that can protect cells and tissues against oxidative damage, including neural cells that affect brain function. Therefore, such antioxidant-rich foods could potentially protect brain function, and in turn, protect or improve memory function.

Types of Brain Food for Memory

Vitamin B12 and Folate-rich Foods

Omega-3 Rich Foods

Other Foods for Memory

References

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