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Healthy Foods to Help You Remember Things

author image Sara Ipatenco
Sara Ipatenco has taught writing, health and nutrition. She started writing in 2007 and has been published in Teaching Tolerance magazine. Ipatenco holds a bachelor's degree and a master's degree in education, both from the University of Denver.
Healthy Foods to Help You Remember Things
A healthy diet can help protect your memory.

Your memory provides you with a clear recollection of a multitude of things each day, including where you work, where your children attend school, what you need to pick up from the supermarket and where you left your car keys. Taking care of memory will help you form important memories and hold onto both new and older ones as you age. Certain foods can help you maintain the health of your brain so your memory works as well as it possibly can.

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Foods With Omega-3s

Omega-3 fatty acids work to keep your brain healthy, which will boost your memory power and help prevent memory-related disorders. These are considered healthy fats that your brain needs to maintain and retain old memories, as well as help you form new ones. Foods rich in omega-3 fatty acids include walnuts, flaxseeds, pumpkin seeds and fatty fish like salmon and trout. Regularly including omega-3-rich foods in your diet may also help reduce your chance of developing Alzheimer's disease as you get older.


Strawberries, blueberries, raspberries, blackberries and cranberries all come with memory-protecting power because of their high concentration of antioxidants. The compounds present in dark-colored berries collect in your brain cells, improving how they work together and communicate things to the rest of your body, including your memory. Jean Carper, author of "100 Simple Things You Can Do to Prevent Alzheimer's and Age-Related Memory Loss," adds that eating berries on a regular basis may help prevent cognitive decline that can lead to memory disorders like Alzheimer's and Parkinson's diseases. Berries also help destroy free radicals that can cause damage to your brain tissue.


Not only are eggs a nutritious source of protein, but they also supply choline, a nutrient that helps support brain health and memory. Carper notes that a woman who eats plenty of choline while pregnant helps reduce her child's odds of developing Alzheimer's disease later in life. Choline also helps protect your brain as you age so you can retain already existing memories while also forming new ones. The nerve cells in your brain rely on choline to create healthy neurotransmitters that support memory function. Egg yolks are among your best sources for this important nutrient, but nuts, shrimp and vegetables also supply small amounts.

Dark Leafy Greens

Leafy greens, such as spinach, romaine lettuce and kale, are low in calories and supply many essential nutrients, including vitamin A and iron. Adding leafy greens to your diet can also help brain function so you can have and recall memorable experiences. The darker green the leaves, the more antioxidants they contain, a factor that works to promote a healthy memory, as well as help prevent damage that can lead to Alzheimer's and other memory decline disorders. Speak with your doctor before making dietary changes to ensure that they will have the most benefit for your memory, and have no contraindications with anything in your medical history, including medications you are taking.

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