Overview
Like the body's
muscles, the human brain requires proper nutrition and exercise to
function efficiently and consistently. If you want to retain your
memory, keeping your brain active through ongoing education, crossword
puzzles or other challenging intellectual exercise can help. So can
moderate physical exercise. "Simply taking a walk for two blocks each
day is very beneficial," says George Kuchel, M.D., of the University of
Connecticut School of Medicine. However, to get the maximum benefit from
mental and physical workouts, you should fuel your brain with a healthy
diet, including foods and vitamins that help retain memory.
Animal Products
Foods derived
from animals--meat, dairy, fish and poultry--are the only foods in which
vitamin B12 occurs naturally. If you don't get enough of this vitamin,
you could suffer memory loss and other neurological problems, according
to the Harvard School of Mental Health website. If you are vegetarian or
vegan, look for foods fortified with vitamin B12, or take B12
supplements.
Fish, particularly salmon, halibut and tuna, is a rich source of omega-3 fatty acids. The University of Maryland Medical Center website states that omega-3 fatty acids appear to help with cognitive functions, including memory.
Fish, particularly salmon, halibut and tuna, is a rich source of omega-3 fatty acids. The University of Maryland Medical Center website states that omega-3 fatty acids appear to help with cognitive functions, including memory.
Fruits and Vegetables
Kiwi fruit is
rich in omega-3 fatty acids; University of California professor of
neurosurgery Fernando Gomez-Pinilla identifies is it as one of many
foods that help people retain memory. Gomez-Pinilla, after analyzing
more than 160 studies on how food affects the brain, said the folic acid
in spinach and orange juice improves cognitive function.
Nuts and Berries
Walnuts are rich
source of omega-3s, according to Gomez-Pinilla. Blueberries,
strawberries and acai berries, which are rich in antioxidants, also may
help keep the memory functioning. In 2010, Shibu Poulose of the U.S.
Department of Agriculture's Human Nutrition Research Center presented a
study to the American Chemical Society showing that berries "help clean
up biochemical debris that would interfere with brain function,"
according to a report by the Montreal Gazette. This debris accumulates
with age, as the microglia cells that normally perform this
"housecleaning" function begin to decline.
Vitamin Supplements
Gomez-Pinilla's
research indicates that folic acid supplements, taken by themselves or
with other B vitamins, may reduce the risk of dementia and "age-related
decline in cognitive function," according to a University of California
press release. Vitamins E, C, and beta carotene may also prevent memory
loss associated with aging, though a Harvard Medical School special
report notes that research in this area has yielded mixed results.
Moreover, anyone taking anticoagulant medication or suffering from any
bleeding disorder--including a vitamin K deficiency affecting blood
coagulation--should consult a health care professional before taking
vitamins C and E.
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