IMPROVE MEMORY
THRU YOUR DIET

Young woman trying to remember something

FISH

  • Depression will make your brain shrink
  • Omega-3 fatty acids may protect you from depression

EGGS

  • Choline improves memory
  • Choline is found in egg yolks
  • Studies now say that 2-3 egg yolks a week will not cause your cholesterol levels to rise

VEGETABLES

  • Boosts memory
  • At least 3 servings of vegetables a day is recommended
  • Green leafy vegetables are your best source
  • Vitamin E & Vitamin B9 (folate) which are the main source of boosting your memory
    are found more in vegetables than other foods

VITAMIN E

  • Protects vs dementia
  • Potent antioxidant
  • The recommended daily dose of vitamin E is 400 IU
  • Even doctors who don’t recommend supplements believe vitamin E is beneficial
    as a daily supplement to your diet.

VITAMIN C

  • Supports brain health
  • Eat the equivalent of 2 ½ cups of fruit daily & you will get plenty of Vitamin C

VITAMIN B9 (Folate)

  • Aids short term memory loss & preventing dementia
  • Depression will make your brain shrink
  • Acts as an antidepressant
  • Fruits & vegetables are your best source

VITAMIN B12

  • Protects your neurons
  • Found in animal products & fortified cereals
  • Those over 50, should take a B12 supplement because as you age your body is less able to absorb B12 from foods

ANTIOXIDANTS

  • Help reduce & prevent the formation of free radicals
  • Free radicals attack the systems of the body leaving us less able to fight off the effects of disease and aging
  • Antioxidants protect the body by ending the free radical chain reaction before vital molecules are harmed

FOODS RICH IN ANTIOXIDANTS

Those with an * have the most antioxidants

FRUITS

  • Blackberries *
  • Blueberries
  • Cherries
  • Grapes
  • Grapefruit
  • Kiwi
  • Oranges
  • Pineapple
  • Plums
  • Pomegranate
  • Raspberries
  • Strawberries *
  •  

    DRIED FRUITS

  • Apricots
  • Dates
  • Prunes

 

    VEGETABLES

  • Artichokes
  • Beets (red)
  • Brussel Sprouts
  • Cabbage (red)
  • Chili Peppers
  • Corn
  • Ginger
  • Kale
  • Lemon
  • Parsley
  • Peppers
  • Spinach - (cooked or raw) *

    BEANS

  • Fava
  • Pinto
  • Soy

    NUTS

  • Hazel
  • Peanuts *
  • Pecans
  • Walnuts

    SEEDS

  • Sunflower

    GRAINS

  • Barley
  • Millet
  • Oats

    SPICES

  • Cinnamon
  • Cloves
  • Oregano

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Return to DIET DIRECTORY

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