Having a good memory is important to everyone. Keeping the brain stimulated helps keep memories strong along with a healthy lifestyle. Vitamins are key components in helping to bolster memory power. Aging requires more vitamins to assist with keeping the brain strong and cells repairing themselves. Supplementing your diet with key vitamins will help ensure your memory will stay active for years to come. -Vitamin B3, or niacin, is water soluble and part of the group of B vitamins that are beneficial to a healthy body. There have been a few tests conducted as to the abilities of vitamin B3 on memory. Recent studies show that niacin given in doses of 425 mg per day can improve memory up to 40 percent. Vitamin B3 helps to create healthy functioning of the enzymes that stop brain toxins that affect normal healthy brain metabolism and clear thinking. Vitamin B9, or folic acid, is also water soluble and part of the B vitamin family. It supports proper adrenal functions, and helps calm and maintain a healthy nervous system. Folic acid may also play a role in helping to slow memory loss associated with aging. -Vitamin E is a strong antioxidant that is beneficial for overall health and brain functions. Tufts University finds vitamin E can assist with keeping the memory alert as we age. Brain cells use lots of oxygen, and vitamin E helps keep the body oxygenated and cells healthy and happy in the brain. Vitamin E has been linked to helping keep the blood vessels clear through its ability to slow cholesterol formation. It is thought, if it is able to assist with blood vessels in the heart, it may do the same for the brain’s vessels, keeping Alzheimer’s disease at bay and memory function strong.
-Vitamin C is another strong antioxidant that helps heal the body and keep the skin, teeth and bones strong. Vitamin C is water soluble, so the body needs to replenish it often. Most fruits and vegetables contain vitamin C naturally. Participants who were taking vitamin C in recent studies scored higher on short-term verbal memory tests, especially women.
Super foods are packed with nutrients that have health-enhancing properties ranging from prevention of heart disease and cancer to improving skin tone and boosting memory and brain function. Their health benefits may be overstated but they do provide the recommended nutrients when included as part of balanced diet. Here are 5 super foods that help boost brain function and improve memory. 1-Milk is rich in vitamin B6, vitamin B12, calcium, magnesium and potassium – all of which are necessary for improving memory and cognitive functions. But what is especially beneficial to brain health is the milk protein, especially cow milk protein. The cow milk protein is made up of 20 percent whey protein and 80 percent casein protein. The whey protein is a mixture of alpha-lactalbumin, beta-lactoglobulin and serum albumin. A research study published in the American Journal of Clinical Nutrition reveals that dietary protein rich in alpha-lactalbumin (cow milk protein in this case) improves cognitive performance in stress-vulnerable people by increasing brain serotonin activity levels. 2-Broccoli, a cruciferous vegetable from the cabbage family, is a super food because scientists have found that it can protect the brain following injury. Broccoli contains a chemical called sulforaphane that helps strengthen the protective network of capillaries called the blood-brain barrier (BBB). The BBB is a semi-permeable lining made of tiny capillaries; it protects the brain from ‘foreign substances’ which may injure the brain. The BBB also maintains a constant environment for the brain. 3-Potato may seem to be the least likely food for improving memory or brain function, but in fact the baked potato with flesh and skin and without salt is a very healthy, low calorie, high fiber food. It is a good source of vitamin C, vitamin B6, potassium and manganese – all of which are beneficial to brain health. 4-Mango is rich in vitamin C, vitamin B6 and vitamins K, A and E. Fruits like mangoes and banana are high in vitamin B6 content and are therefore good for brain health. 5-Honey is the oldest natural sweetener known to man. Honey is made up of equal parts of glucose and fructose and it contains a variety of B-vitamins, magnesium, manganese, phosphorus, potassium and anti-oxidants – all of which are good for brain health.