Foods That Help Improve Memory

To improve your memory, you need to take care of your brain. Eating foods that contain the nutrients and antioxidants your brain needs will help improve your memory. Your brain uses glucose for energy and nutrients in your food to protect brain cells. You should eat foods that are good sources of nutrients, antioxidants, folic acid, vitamin E and omega-3 fatty acids on a daily basis.

Time Frame

Your brain cannot store the glucose it needs for energy. You need to supply your brain with a continuous supply of fuel. This fuel comes from eating foods that contain the things your brain needs. Eating brain-healthy foods throughout the day is the best way to maintain your brain's energy level. Without a supply of energy to your brain, your memory will suffer.

Fruits

Fruits that contain high levels of nutrients and antioxidants help protect your brain's cells. Usually, these fruits have a dark- colored skin. Some brain-healthy fruits include blueberries, blackberries, strawberries, raspberries, plums, red grapes, red apples, prunes and cherries. Mixing fruit into other foods like yogurt and cereal will help you make every meal---brain healthy.

Vegetables

Like dark-skinned fruit, dark vegetables are good for your brain. The dark-skinned and dark-leaf vegetables contain the highest levels of nutrients. To help your brain, eat kale, spinach, broccoli, beets, Brussels sprouts, red and green bell peppers, red onions, corn and eggplant. Do not peel the dark-skinned vegetables before eating. You need to eat the skin in order to get the most nutrition from the vegetables. To retain nutrients, you should bake or steam the vegetables.

Juices

Fruit and vegetable juices will also give you needed nutrients and antioxidants. Good choices are juices not made from concentrate and fortified with additional nutrients. You can get a full serving of vegetables in every glass of a vegetable juice cocktail. Drinking a juice that has both vegetables and fruits can give you a daily serving of each in every glass. Be sure to read the juice label to ensure that the proper nutrition is provided.

Nuts

Nuts are a good source of vitamin E. Vitamin E protects brain cells from damage. Eating nuts as a snack is a good way to boost your brain power. You should eat almonds, pecans or walnuts. Watch your sodium by eating low-salt or unsalted nuts.

Folic Acid

Folic acid is a vitamin that helps your body make new cells. You can get folic acid from citrus fruits like oranges and grapefruits. Other good sources of folic acid include bananas, black-eyed peas, soybeans, wheat germ, lentils and fortified whole-grain cereal.

Omega-3 Fatty Acid

Omega-3 fatty acids are essential to health but cannot be produced by your body. Eat cold-water fatty fish like halibut, mackerel, salmon, trout and tuna for omega-3 fatty acids. You should eat two-to-three servings of fish a week to maintain your brain health.