Foods that Improve Memory: Micronutrients for Better Brain Function

Although eating certain foods won’t necessarily cure memory loss from Alzheimer’s, injury, stroke, or other causes, there may be some foods that improve memory. The reason for this is that these foods contain vital nutrients that are essential to brain function. As a result, a well-balanced diet rich in these vitamins and minerals may help keep memory working at its optimum capacity.

Some of the key nutrients in brain function, which can easily be obtained by eating certain foods, include:

·         Choline

·         Glutamate

·         Thiamine (Vitamin B1)

·         Folate (Vitamin B9)

·         Vitamin A

·         Omega-3 fatty acids

The following is a more in-depth breakdown of each of these nutrients…

Choline 

Choline plays a number of important roles in the human body. In the brain, it is a precursor molecule for acetylcholine, an important neurotransmitter. An adequate dietary supply of choline increases the synthesis and release of acetylcholine from neurons, which aids in the formation of memories.

Foods rich in choline include:

·         Eggs

·         Beef

·         Pork

·         Fish

·         Soybean oil

An adequate dietary supply of choline can help ensure that memory processes function correctly.

Glutamate 

Glutamate is an amino acid, a type of molecule that is a “building block” for larger proteins. In the brain, glutamate plays a role in long-term potentiatio, which can increase the strength of synapses over time as those synapses fire repeatedly. This is part of long-term learning and memory formation.

Glutamate can be found in almost any food rich in protein. Foods that are good sources of glutamate include:

·         Red meats, such as beef and venison

·         Fish

·         Dairy products

·         Tomatoes

·         Shiitake mushrooms

Thiamine (Vitamin B1) 

Thiamine deficiency can negatively impact short-term memory. In fact, even a moderate deficiency may contribute to depression, dementia, and memory loss in old age.

Foods rich in thiamine include:

·         Whole grains

·         Pork

·         Dairy products

·         Peanuts

·         Legumes

·         Eggs

Folate (Vitamin B9) 

Low levels of folate have been connected to deficiencies in learning and memory, especially among the elderly. Adequate levels of folate may help prevent memory deterioration.

Foods high in folate include:

-          Beans

-          Lentils

-          Spinach

-          Asparagus

-          Lettuce

-          Broccoli

-          Spinach

-          Kale

-          Avocados

-          Mangos

-          Oranges

Vitamin A

Vitamin A is important in the growth, function, and chemical balance of the brain and nervous system. Vitamin A plays a role in long-term potentiation in the hippocampus and is implicated in memory, especially in spatial memory.

Foods rich in Vitamin A include:

·         Lettuce

·         Spinach

·         Carrots

·         Kale

·         Sweet potatoes

·         Squash

·         Apricots

·         Cantaloupe

·         Tuna

·         Red pepper

Omega-3 Fatty Acids 

Omega-3 fatty acids are important components of brain cells, especially docosahexaenoic acid (DHA). DHA is a key component of the cell membranes of neurons. This class of fats plays many important roles in the brain.

Foods rich in omega-3 fatty acids, such as DHA, include:

·         Flax seeds

·         Walnuts

·         Sardines

·         Salmon

·         Soybeans

·         Tofu

·         Shrimp

·         Cauliflower

·         Winter squash

Although no evidence has yet been produced that memory loss can be cured or reversed with certain nutrients, there are micronutrients that are essential to healthy brain function. A diet that provides adequate levels of folate, thiamine, choline, glutamate, and omega-3 fatty acids, can help ensure optimal performance of memory and cognition.

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