Nourishing Your Memory

Snappy brainpower is something we often take for granted when our memory is in tact, popping facts and figures to the fore effortlessly. Aging relatives and friends will remind us, however, that it is important to keep the mind agile by challenging it with new activities like learning a new language, memorizing texts, or playing games to activate lazy brain cells. The mind is also fueled by a regular physical exercise regime, along with healthful sleeping patterns and whole foods. The most essential ingredient for an airtight memory is providing enough oxygen and nutrients to the brain in order for it to function with power and ease.

Free Radicals and Depleted Foods

Our brains are as susceptible as our other organs to damage done by free radicals. With an abundance of toxins practically everywhere in our lives, the brain can easily be deprived of what it needs to function at its best.  Additionally, overly processed foods as well as vegetables and fruits grown in weakened or pesticide-laden soil deplete the vitamins and minerals we need for a strong body and mind.

The B’s

There are three main B vitamins that help boost memory by creating and releasing neurotransmitters, which carry information from the brain to the central nervous system.

1. Vitamin B6

Assuring overall health of the brain, B6 is a great one for memory retention. Foods containing B6 are:

·      Asparagus

·      Broccoli

·      Brussels sprouts

·      Cabbage

·      Cauliflower

·      Celery

·      Garlic

·      Green leafy vegetables

·      Mushrooms

·      Sweet potatoes

·      Yams

Fish such as tuna and cod are also chock full of B6.

2. Vitamin B12

Vitamin B12 helps to decrease the levels of homocycteine in the body, an amino acid that can interfere with brain function.  This vitamin also helps to repair neural fibers in the brain. B12 is difficult to obtain if you are a strict vegetarian, however by eating seaweed such as spirulina and brewer’s yeast you will get a fair dose of the nutrient. Others can find B12 in:

·      Eggs

·      Milk

·      Hard cheeses

·      Sardines

·      Cod

·      Haddock

·      Mussels

·      Liver

·      Turkey

·      Pork

·      Red meat

3. Vitamin B9 or Folic Acid

This B vitamin helps to produce and maintain new cells, especially red blood cells, which are essential for mental clarity.  Some foods containing B9 are:

·      Asparagus

·      Broccoli

·      Leafy greens

·      Mushrooms

·      Dry beans and peas

·      Whole grains

·      Liver

Vitamin C

Vitamin C is one of the best anti-oxidant vitamins for protecting against free radical damage and maintaining overall health.  C also helps to produce hippocampal neurons, which are  specific types of brain cells that help with spatial memory. Some foods containing C are:

·      Dark leafy vegetables

·      Red peppers

·      Strawberries

·      Tropical fruits

Choline

Choline helps to form acetylcholine, a neurotransmitter that fortifies communication between the brain and the neurological system. Found primarily in fat molecules known as lecithin, eating the following foods can provide a sufficient amount:

·      Broccoli

·      Brussels’ sprouts

·      Flaxseeds

·      Organic peanut butter

·      Soy products

Choline is also abundant in egg yolks, milk, seafood, beef, and happily… dark chocolate.

Vitamin E

An essential anti-oxidant, vitamin E protects cells against free radical damage. In doing so, it helps to strengthen and preserve brain power.  Some foods containing vitamin E are:

·      Almonds

·      Avocado

·      Blackberries

·      Blueberries

·      Cranberries

·      Hazelnuts

·      Kiwi

·      Mango

·      Papaya

·      Peaches

·      Pine nuts

·      Pomegranates

·      Leafy vegetables

·      Sunflower seeds

·      Wheat germ

·      Eggs

·      Herring 

·      Sardines

Omega 3 Fatty Acids

An extremely important element for fortifying the brain are the Omega 3 fatty acids, which help create and maintain the structure of cells throughout the body.  Because Omega 3’s contain DHA and EPA, ingredients that stimulate the brain, they help to strengthen memory. In a study with children given in Australia, those who consumed Omega 3 fatty acids scored higher on memory tests than those given placebos. Additionally, Omega 3 fatty acids help to fight against free radical damage.  Some of the foods containing Omega 3’s are:

·      Broccoli

·      Brussels sprouts

·      Cauliflower

·      Flaxseeds

·      Soy products

·      Walnuts

A powerful way to obtain Omega 3’s is by eating oil cold-water fish such as anchovies, herring, mackerel, salmon, sardines, and tuna.

Herbs for Memory

There are many herbs that help boost brain function. Two of the most prominent are Gingko Biloba and Gotu Kola, which act as tonics for the circulatory system helping to keep brain health in place.  I will be writing more about herbs for the brain in future articles, so be sure to stay tuned.

NOTE: If you plan on taking vitamin supplements, make sure you consult with your healthcare provider to determine wha