Have you ever walked into a room and had no idea why you went in there? Or have you ever struggled to remember a name that was right on the tip of your tongue?
Perhaps you have more serious concerns, such as a family history of Alzheimer’s disease or dementia. Or you might simply want to improve your memory to advance your career.
Regardless of the reason, most of us would like to improve our memory for the short-term as well as the long-term. The key is to make sure you eat foods that are high in vitamins for memory.
Most people think of vision health when they consider vitamin A, but it also plays an important role in the ability to memorize information, learn new facts,
and support our overall brain health. Research has shown that vitamin A has a positive impact on the cognitive function of adults.
What to eat: Cantaloupes, sweet potatoes, tomatoes
Vitamin B Complex
Vitamin B complex is a family of 8 vitamins with distinct characteristics. They each play a vital role in our overall health, but 3 in particular stand out among the most important vitamins for memory.
Vitamin B6: Also called pyridoxine, vitamin B6 carries oxygen to the brain to boost brain performance. Research also proves that vitamin B6 has a direct, positive impact on memory function.
What to eat: Brown rice, eggs, peanuts
Vitamin B9: Also called folate or folic acid, this vitamin is important to brain development for babies during pregnancy as well as to brain health in adults.
Taking vitamin B9 as a memory supplement has proven to lead to significant improvements in working memory.
What to eat: Broccoli, liver, fortified cereal
Vitamin B12: Also called cobalamin, this vitamin is perhaps the most notable of all memory vitamins due to its contribution to brain health.
It has long been known that this vitamin is important for our nerve development and that a vitamin B12 deficiency has a negative impact on our memory.
However, it is now also known that vitamin B12 can actually improve our memory when we feel a bit foggy.
What to eat: Salmon, cod, milk
This nutrient has many properties that are similar to the vitamin B complex, including its positive impact on brain health and memory.
People with low choline tend to have lower memory test scores, while people with high levels of choline have better memory and brain function.
As a bonus, it also boosts your metabolism to support a weight loss journey.
What to eat: Spinach, beets, shellfish
When most people think about the health benefits of vitamin C, improved memory usually does not make the list. However, a deficiency in vitamin C has a negative impact on cognitive performance,
including the ability to recognize patterns, process information, and remember instructions and tasks.
Vitamin C has also been proven to have a positive impact on our nervous system, which manages our memory.
What to eat: Chili peppers, kale, oranges
It’s official – you should take vitamin E for brains and beauty! Not only does it give you healthier hair, skin, and nails, but it also supports healthier brain function to improve your memory.
Research indicates that vitamin E can reduce the progression of dementia, a serious health condition that impacts the memory in older people.
What to eat: Almonds, spinach, butternut squash
Our bodies naturally produce this amino acid to help protect our brain health. However, taking acetyl-L-carnitine supplements can improve your thinking and memory skills.
Research shows that it can improve symptoms of Alzheimer’s disease, a debilitating health concern for older adults.
There has been lots of research on the relationship between ginkgo biloba and brain health, each with varying results.
However, results show that taking ginkgo biloba as a memory supplement leads to increased blood flow to the brain, which promotes brain health.
Research also seems to indicate that people who take gingko biloba supplements, along with their conventional medications, are less likely to have a sharp decline in their cognitive memory.
What to eat: Ginkgo can only be found on the ginkgo biloba tree, which originated in China. You can find ginkgo biloba as a supplement with other vitamins, minerals, and botanicals.
This mineral promotes plasticity (strength) in the brain, which allows your brain to create long-term memories and also helps with occasional short-term memory lapses.
Research has also proven that low levels of magnesium leads to memory loss.
What to eat: Dark chocolate, avocados, soybeans
Omega-3 Fatty Acids
These are the substances found in fish oil that yield so many health benefits for us, including reducing the risk of heart disease, fighting inflammation, and managing anxiety and depression.
However, omega-3 fatty acids are also effective when used as memory supplements. Research shows that omega-3 fatty acids improve our ability to think and remember,
and it also fights Alzheimer’s disease and dementia.
What to eat: Salmon, oysters, walnuts
Other Lifestyle Factors
There are also certain foods that you should avoid in order to protect your memory:
- Fried foods. In addition to fried food contributing to weight gain and cholesterol, it also causes inflammation in the brain. This can cause both memory loss and brain fog.
- Alcohol. A drink or two won’t cause long- term issues, but excessive drinking could lead to memory loss.
- Soda. and other sugary drinks. High sugar levels have a negative impact on the brain’s ability to memorize and learn.
In addition to a diet with the right minerals and vitamins for memory, don’t forget to maintain a healthy sleep pattern and an active lifestyle to promote healthy function in your brain and support your overall health.
Our memories are an important aspect of who we are as individuals. It shapes how we respond to our life experiences and the decisions we make for our future.
Eating foods with memory vitamins and taking memory supplements can have a positive impact on various brain functions and make us more productive.