While there are lots of memory hacks that can increase your memory, it is also vitally important that you eat the right foods to improve your memory! Most experts recommend that there are three different types of vitamins and foods for improving memory that you should get every day. These three types are necessary for your brain to work at full function and to improve your memory. If you are not getting these in your diet you should think about taking vitamins to improve your memory.
These vitamins increase the production of red blood cells which increase the oxygen flow in your brain. They also help create a protective shield for the neural pathways in your brain and break down the amino acid homocysteine, which can harm the cells in your nervous system. Making sure you are getting enough vitamin B will prevent damage to your brain and strengthen the neurons essential for memory.
Where Do I get B-Vitamins?
To get B vitamins you should make sure to eat dark and leafy greens such as kale or spinach, broccoli, citrus fruits, beans (particularly black beans and soybeans), leeks, melon, and strawberries. You can also take vitamin supplements to improve your memory if these foods are not a regular part of your diet. If you do take vitamin supplements, focus on vitamin B6, vitamin B12 and vitamin B9 (also known as folic acid).
Antioxidants are vitamins that destroy toxic forms of oxygen molecules that occur naturally in your body. These molecules are known as free radicals and can interfere with the normal function of the neural pathways in your brain. By making sure that you are getting enough antioxidants in your diet (either by eating foods high in antioxidants or taking supplements) you will protect the brain tissue that is vital for memory.
How to get Antioxidants:
Vitamins C, E, and beta carotene are all antioxidants that will help improve your memory. Most people know that you can get Vitamin C through citrus fruits such as oranges (and orange juice!) grapefruits and limes. Here are some other great foods to improve memory that have the antioxidants you need to make sure to include in your diet are berries (particularly blueberries and strawberries), tomatoes, green tea, spinach, nuts, broccoli, and seeds. Most people don’t get enough antioxidants in their diet and experts generally encourage people who want to improve their memory to supplement their diet with vitamins.
Omega-3 Fatty Acids:
These are the so-called good fats that are vital to enhance your brain function and improve memory. These fat molecules decrease the risk of inflammation in the brain and fight against high cholesterol. It is an important food to increase memory as it preserves brain function.
You can get Omega-3 fatty acids in flaxseed oil (and flaxseed), nuts (particularly walnuts), many fish such as herring, salmon, mackerel, halibut and tuna fish. There are supplements that can give you omega 3 fatty acids if you are not getting enough in your diet. Most of these are made with fish oils, so if you can eat enough fish, just do that!