Foods That Improve Memory: Key Nutrients for Brain Function

It happens to us all as we get older – memories of our youth get hazier, we start to forget appointments and commitments, and we begin to misplace common (but important) items like our keys, wallets, and coats.

There are some people who suffer from disorders of the executive function of the brain, such as depression and attention deficit hyperactive disorder (ADHD) that have grappled with subpar memory function as long as they have suffered from their particular malady.

Unfortunately, there aren't any prescription drugs that can help improve memory, but there are key nutrients in certain foods that can help. Here is a list of five that can help improve your memory:

1.       Coconuts-It can be fun buying coconuts and splitting them open at home with a hammer, but the most common way to access the benefits of coconuts is by cooking with its oil. Coconut oil has a great balance of energy-producing nutrients and glucose for the brain. Studies suggest that it may be beneficial in preventing Alzheimer's and dementia.

2.       Nuts-Nuts are one of the best foods that improve memory because they are chock full of Omega-3 and Omega-6 fatty acids, as well as vitamins B6 and E, all of which can help sharpen your memory. One word of caution: peanuts aren't actually nuts! Rather, they are legumes like beans or peas. To get the best memory boost, stick to almonds and walnuts.

3.       Spinach-Spinach is one of nature’s super foods. It prevents damage to cells and DNA, inhibits the growth of certain kinds of tumors, and can prevent or delay dementia. It's an excellent source of vitamin E and folate, and it helps to keep your brain young, flexible, and spry.

4.       Rosemary-The common herb, Rosemary, that is so delicious with pork and chicken, is a powerful member of the group of foods that improve memory. It has been shown to confer brain benefits just in people who smell it – they don't even have to eat it! It helps the brain get the blood it needs, helps regulate your mood, and detoxifies your system.

5.       Tomatoes- These ripe red fruits are packed with an antioxidant called lycopene that has been shown to fight dementia.

Of course there are other foods that improve memory besides the five listed above, but if you are looking for a quick brain boost, you can't go wrong with this list. For the best results, try combinations of these foods! A bit of whole-grain pasta with tomato sauce sprinkled with rosemary and a spinach salad with walnuts and a coconut oil-based dressing? It's not just a delicious meal, but it's made entirely out of foods that improve memory - try it tonight!

NEUROFEEDBACK FOR MEMORY LOSS

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.

NEUROFEEDBACK ENHANCES MEMORY PERFORMANCE