Herbs & Foods for Memory

Research indicates that certain foods and herbs can directly impact memory and other aspects of brain function. They are loaded with vitamins, minerals and antioxidants, among others that contribute to brain health by protecting the brain, improving brain cell communication and lowering amounts of harmful chemicals in the body that impact memory. Eating a diet rich in these foods and using natural supplements is a great way to boost your memory.

Beneficial Produce

• According to Joy Bauer, author and health and nutrition expert for the Today Show, clinical studies indicate certain fruits and vegetables can enhance memory and even reverse memory problems. The most beneficial include cruciferous vegetables, leafy greens and fruits, as well as vegetables that contain anthocyanin and quercetin. These substances are flavonoids, plant pigments responsible for giving fruits their color among other roles. They are also powerful antioxidants which help protect cells from damage.

  Optimal choices among these three groups include broccoli, Brussels sprouts, cabbage, cauliflower, bok choy, spinach, collard greens, kale, Swiss chard, berries of all kinds, cherries, eggplants, grapes of all kinds, plums, red onions, red apples, beets, onions of all kinds, cherry tomatoes, blueberries, apricots and black currants. While these foods are among the types that showed most benefit in studies, all fruits and vegetables are rich in antioxidants and other substances that will benefit your memory. Include a wide range in your diet.

Foods Rich in Folic Acid

• According to Bauer, two studies---one at Tufts University in Boston and another in Australia---showed that consumption of foods rich in folic acid improved memory. Good sources include fortified whole-grain cereals, lentils, black-eyed peas, soybeans, spinach, green peas, artichokes, broccoli, wheat germ, beets and oranges.

  Folic acid helps lower levels of homocysteine, an amino acid found in the blood. Elevated levels contribute to cognitive decline.

Foods Rich in Omega-3 Fatty Acids

• According to a study conducted at Rush University Medical Center in Chicago that followed 3,000 participants for six years, those who consumed fish at least once a week slowed memory decline by 10 percent compared to people who ate no fish. This put their memory on par with someone three years younger.

  Fatty fish and other foods rich in omega-3 fatty acids include salmon, mackerel, herring, tuna, sardines, trout, flaxseed, hempseeds, tofu and soybeans. The brain contains significant amounts of these fatty acids. Eating a diet rich in omega-3 fatty acids replenishes this supply and improves the health of the brain cell membranes, which improves communication between them. This results in improved memory and other types of brain activity.

Beneficial Herbs

• Certain herbs are known for their memory-enhancing effects. Alternative medicine expert Dr. Andrew Weil notes in an article on his website that the following herbs might be beneficial based on clinical research. Gingko, says Dr. Weil, has well-researched and boosts memory by increasing blood flow to the head; this enables the brain to get optimal amounts of oxygen and nutrients. Bacopa monnieri, also known as brahmi, is a principal herb in traditional Indian medicine. The most popular application deals with improving memory and other aspects of brain health. A study in Australia and one published in the 2004 Alternative Medicine Review, states Dr. Weil, confirmed these benefits. Rhodiola also has memory-enhancing benefits and is widely used in Russia for this purpose. According to Dr. Weil, you will not notice improvement until you have been using the supplements consistently for about eight weeks so be patient.

  Always check with a doctor before using natural supplements, especially if you are taking prescription medications or have any medical conditions. He can determine if they are appropriate for you and can suggest appropriate dosages.