What Food Can You Eat To Remember Things?

Keeping mentally and physically active can help improve your memory, but your brain also needs the proper balance of nutrients to function optimally, according to the Alzheimer's Association. Certain foods can influence your mood and brain energy levels, as well as enhance mental abilities such as focus and memory.

Fish

Omega-3 fatty acids are part of your brain cells' outer membranes. They allow your nerves to send signals to each other and help protect the nerve connections that allow you to form memories. Your brain cell membranes need a fresh supply of these fatty acids to refresh themselves. However, most North Americans don't consume enough omega-3 fatty acids to reap the brain benefits, according to "Psychology Today." Foods rich in omega-3's are fatty fish such as salmon and herring, as well as walnut oil and canola oil. Aim to eat about two 3 oz. servings of fish per week, but talk to your doctor about how you should limit your intake if you are pregnant or planning to become pregnant, due to mercury levels in seafood.

Eggs

Choline is a fat-like vitamin that helps build acetylcholine, a neurotransmitter that promotes memory and intelligence. You might be at a higher risk of developing conditions such as Alzheimer's disease, dementia and general memory loss if you don't take in enough choline. Foods rich in choline include egg yolks, liver, whole grains and many types of fish, according to the Linus Pauling Institute. Your memory might also benefit from a choline supplement if you don't think you can get enough of it through your diet, but ask your doctor to recommend the right product for you.

Nuts

In a 1999 study published in the "American Journal of Epidemiology," elderly people who had vitamin E levels lower than 4.8 per cholesterol unit were generally described as having "poor memory," whereas only 4 percent of elderly people with vitamin E levels over 7.2 had such memory problems. The participants with lower vitamin E levels tended to skip meals or eat poorly and were more likely to have daily troubles with functions such as money management and meal preparation than did participants with higher vitamin E levels and more well-balanced diets. Foods rich in vitamin E include nuts such as almonds, walnuts and hazelnuts. Sunflower seeds, corn oil, peanut oil and whole wheat flour also contain vitamin E.

Blueberries

Consuming blueberries on a daily basis might help improve your memory in your later years, according to a 2010 study published in the "Journal of Agricultural and Food Chemistry." In the study, older adult participants who had experienced memory changes were separated into two groups: those who drank either a commercially available blueberry juice every day for 12 weeks and those who drank the same quantity of a placebo berry drink. Participants who consumed the blueberry juice had greater improvements while learning and performed better on memory tests than those who consumed the placebo. Although blueberries' effects on memory aren't entirely understood, their high level of naturally occurring antioxidants might be responsible for helping reduce brain degeneration. Other brightly colored fruits and vegetables -- including spinach, kale, red bell peppers, strawberries and red grapes -- might have similar protective effects.