Foods that Helps to Boost Your Memory

​|Over the past number of years, there has been more and more talk about how we can help keep our memory strong and our brains active through a variety of means. One of the ways to help boost* your memory power is through consuming certain kinds of food that have been found to help maintain brain functions and often improve* them.

Please note: This collaborative article does not contain legal, financial, healthcare or therapeutic advice. If you are concerned about your health or well-being, speak with a health professional or visit your nearest medical facility in an emergency. The links in this article may be affiliate links that I will be compensated for at no additional cost to  you. ​

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​But What Causes Memory Loss and a Decline in Brain Functions?

​What actually happens that causes slower mental ability and/or loss of memory? Basically speaking, damage to brain cells is what causes brains to function slower and brings about memory loss. The following is a short list of the numerous ways brain cells can be damaged:
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• Stroke
• Medications
• Anxiety
• Depression
• Stress
• Poor nutrition

Many of these issues can be managed by a change in lifestyle. Doing everything you can, to alleviate anxiety, stress, and depression in your life is well worth the effort. Also, eating a balanced, well-rounded diet can help keep your brain healthy and active. Check out the following tips to improve memory.

Foods that Can Help Boost* Your Memory

Certain Vitamins and minerals have been found to enhance brain health by protecting brain cells and nerves. Alpha Brain by Onnit, a powerful product which can help improve memory, attention span, thinking speed, and enhance overall cognitive performance. These are all found in a variety of foods that are readily available to most people. Some of the best brain foods are mentioned below:
 
Anti-oxidants: Vitamin E is a great anti-oxidant and may help protect the brain’s DNA and nerve cells from being damaged due to free radicals. The following are great sources of antioxidants:
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• Oil-based salad dressings
• Seeds
• Nuts, hazelnuts, almonds
• Peanuts, peanut butter
• Whole grains
• Blueberries
• Beets
• Tomatoes (rich in lycopene, which is a very powerful antioxidant that helps protect against free radical damage to brain cells)
• Avocado
• Sunflower seeds

Omega 3 Fatty Acids: It is good for healthy brain function and can be said to be one of the best brain foods. Additionally, deficiency of this element may speed up brain aging.

• Oily Fish: Salmon, mackerel, tuna, trout, kippers, sardines, pilchards
• Linseed (flaxseed) oil, soya bean oil, walnut oil
• Pumpkin seeds
• Soya beans

B Vitamins and Folate: Reduces levels of homocysteine, which has been linked to cognitive impairment and Alzheimer’s disease. We will go into a little more depth on folate and folic acids a little later.
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• Dark leafy greens; kale, collard greens, and spinach
• Broccoli
• Citrus fruits
• Asparagus
• Avocado
• Okra
• Brussels sprouts
• Peas, lentils, beans
• Cauliflower
• Beets
• Corn
• Celery
• Carrots
• Squash; winter and summer

Vitamin C: Increases mental agility

• Black currents
• Citrus fruits
• Avocado

Zinc: Enhances memory and thought processes

• Pumpkin seeds

Vitamin K: Helps regulate the calcium in the brain; dysregulated calcium in the brain can cause damage to the brain. Newer studies have claimed that Vitamin K offers protection against oxidative stress and is also anti-inflammatory in nature.
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• Broccoli
• Brussels sprouts
• Swiss chard
• Turnip greens
• Cabbage
• Fish
• Liver
• Meat
• Eggs

Polyphenolics: Helps microglia—the brain’s housekeeping cells, remove harmful biochemical debris and recycles them.
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• Blueberries
• Strawberries
• Blackberries
• Acai berries

Sage: Proven to improve* memory and brain functions.
 
Red wine: Surprised? Some studies indicate that moderate amounts seem to indicate lower risk of developing Alzheimer’s disease. As long as it is done within limits, red wine can actually be good for protecting your heart and offer protection against atherosclerosis.

The Story of Folate and Folic Acid

Folate occurs naturally in food and our bodies can use it in its original form. Folic acid, on the other hand, is synthetic, and once ingested, the body needs to change it into folate so it can metabolize it properly. Some people are unable to use folic acid supplements because their bodies are not able to change it into folate.
Folic acid is thought to have a significant impact on preventing or lessening the effects of Alzheimer’s disease, however, there are differing opinions as to its efficacy at this time. 

Some studies mention that folic acid does affect mood and other cognitive functions. In fact, folate deficiency has often been associated with depression and dementia. However, much more research needs to be conducted before we can say with complete assurance that folic acid prevents Alzheimer’s disease. Yet, it is accepted that folic acid helps in protecting against normal age-related mental decline.

Other Research

There have also been studies done regarding various foods and how they impact brain health; however, once again, in order to be able to definitively say that certain foods have certain effects on brain health, much more research is needed involving huge groups of people for long periods of time.
 
While consuming healthy foods never hurts, if need be, you may even consider investing in some of the best memory pills in the market to boost your ability to focus. In fact, studies say that as the percentage of older people increases, there will be more and more people looking out for dietary supplements for treating cognitive impairment.
 
The National Institutes of Health has said that at this time the evidence that lifestyle, diet, or particular foods prevents Alzheimer’s disease is insufficient. Again, much more research needs to be done before verification can be made.

Check out for brain health memory pills such as Relaxia by NATROL. It is a fast-acting formula that helps reduce stress and calms you down. Relaxia reviews state that a fair amount of users found the results satisfactory. However, some users were dissatisfied and experienced side effects such as nauseousness. Do contact your healthcare provider before consuming any of the dietary supplements for mental health.

Summary

Even though studies are inconclusive at this point regarding food and brain health, eating a well-rounded diet with as many of these foods as possible can only do you good in the long run. Follow some of the tips to improve memory and what foods to consume, as mentioned above. You will feel better and will be more likely to exercise more consistently, which in turn increases oxygen levels and blood flow to your brain. It’s a win-win situation!

Related: Holistic Health Solutions for Your Life

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