Foods to Boost Your Memory

The old saying, "you are what you eat." may be truer than you thought. New evidence supports that what you eat effects brain functioning and memory. Although, the temptation is to reach for a bottle of herbal supplements, experts caution that herbal supplements can not match the effects of a well balanced diet rich in foods that boost brain functioning and memory. However, many American's live a lifestyle that simply does not promote the type of healthy eating necessary to maintain optimum performance without the addition of herbal supplements; not is it always feasible to consume food in sufficient quantity to reap the benefits. For some, the choice is simple: eat as healthy as time and budget allow, and supplement that with vitamins and natural supplements.

Folate (vitamin B) reduces the risk of Alzheimer's Disease
Research confirms that vitamin B ( folate) could prevent Alzheimer's. Participants who took at least 400 mg of folate had a 55 percent reduction in risk in developing Alzheimer's. Food high in folates, such as fresh vegetables, whole grains, and nuts are easy to fit into any diet. B complex vitamins can be purchased at your local pharmacy.

Fresh Vegetables
Romaine lettuce, spinach, broccoli, mushrooms, and sprouts all contain high levels of folates. Green leafy vegetables have the strongest association to slowing the rate of cognitive decline. A fresh salad for lunch does more than cut calories. It increases your brain power, too.

Whole Grains & Nuts
Whole wheat, wheat germ, bran, sun flower seeds, and peanuts contain high levels of folate. Whole wheat toast or bran muffins for breakfast or bowl of whole grain cereal topped with a few banana slices provides a healthy portion of folate. Munch on a few sun flower seeds, peanuts or raw broccoli for a quick snack. Sprinkling some wheat germ on your salad, or add a portion of sunflower seeds. Not only will it add texture and crunch it will add folate to your diet.

Fresh Fruits
Fisetin, a naturally occurring flavonoid commonly found in strawberries and other fruits and vegetables, improves recall. It is found in strawberries, tomatoes, onions, oranges, apples, peaches, grapes, kiwifruit and persimmons. A diet rich in these fruits will increase your Fisetin levels. Although Strawberries contain the highest amounts of fisetin, one can not rely on strawberries alone to supply adequate amounts to improve memory. It would take 9 pounds of strawberries per day to meet those requirements!

Sage Oil
According to Scientists at the Universities of Newcastle and Northumbria subjects who took sage oil tablets performed significantly better in a word recall test that challenged their short-term memory than subjects who were given a placebo. Sage oil inhibits acetylcholinesterase an enzyme that breaks down the neurotransmitter acetylcholine. Acetylcholine is necessary for proper brain functioning. Health food stores sell sage oil capsules and distilled sage oil that you can drink in tea.

Gingko Biloba
Gingko Biloba has been approved for the treatment of problems with concentration and memory deficits in Germany. Few studies have been done in the US; however many people swear by its ability to improve memory and promote clarity of thinking..

Fish Oil
Those whose diet consists of a least one meal a week of fatty fish, such as, tuna or salmon, have 60% less risk of Alzheimer Disease. Those who do not consume adequate amounts of fish, or who simply do not like fish, should take a fish oil supplement to ensure they are getting enough DHA (fatty acid found in fish).

Lecithin
Lecithin easily crosses the blood-brain barrier and is believed to assist in the biosynthesis of acetylcholine an important neurotransmitter in the brain. It also prevents the deposits of plaque in the brain and arteries. It is found in egg yolk, organ meats, red meats, whole nuts and seeds. Lecithin capsules can be purchased at your local pharmacy or health food store.

St John's Wort
Although St John's Wort may not directly increase memory or brain functioning, I find it necessary to include it in this section. St John's Wort is reported to relieve the symptoms of mild depression and to elevate mood. This in turn, will improve your overall ability to function and allow you to think more clearly.

Chocolate
Yes, dear sweet chocolate can help your brain functioning! After consuming various types of chocolate, Dr. Bryan Raudenbush of Wheeling Jesuit University tested the brain functioning of subjects. Scores in verbal and visual memory showed significant improvement for those who consumed milk chocolate. Consuming either milk or dark chocolate resulted in improved impulse control and quicker reaction time.

Modify Your Diet
By making a few modifications to your diet to include foods that are rich in folate, fisetin, and essential fatty oils you can increase your overall brain functioning. It should be noted that many of the foods on this list also provide other health benefits ; such as, a healthy cardiovascular system, regulating blood pressure, and relieving stress and depression. Adding herbal supplements is a choice only you can make. The next time you reach for a bit of chocolate, think of it as a little gift you give to yourself. Not only is it delicious, it just may increase your overall brain functioning as well.

Sources:
Alzheimer's & Dementia: The Journal of the Alzheimer's Association
Frank, PhD, Lecithin and Health: Brain Nutrients
October 24, 2006, issue of Neurology, The Scientific Journal of the American Academy of Neurology.