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The Top 5 Foods That Help Fight Memory Loss

Ever walk into a room and forget why you went in there? Had the name of a restaurant you’ve been to a hundred times on the tip of your tongue but can’t seem to recall it? Lost track of where you were when telling a story?

Moments like these happen every day to people all over the world and are typically laughed off as “senior moments”, but they can be the beginning of more serious memory loss and cognition problems. As we get older it’s important we take every precaution to protect our brain from these types of “mental lapses” no matter how insignificant they may appear to be.

Below I’m going to share with you 5 simple foods that you can add to your diet that will begin to fight back against age-related cognitive decline and make sure your “senior moments” occur with less and less frequency. 

  1. Salmon

If you want to be mentally sharp and quick on your toes, salmon is the way to go. Salmon is one of the best sources of omega-3 on the planet, and given that 60% of our brains are made of fat, with half being from omega-3s, it’s hard to argue that salmon is one of the best food choices you could be making for the sake of your brain [1]. 

  1. Blueberries

Throw some blueberries into your morning smoothie and you’ll be well on your way to impressing your loved ones while recalling names, birthdays, and important dates quicker than ever. Blueberries have that power due to their high concentration of antioxidants which help fight against oxidative stress and inflammation in your body, both known contributors to memory loss [3].  

  1. Chocolate

A chocolate bar a day keeps the doctor away? Well I don’t know about that but I do know chocolate is another great source of the antioxidants I mentioned above. Researchers have shown the compounds found in dark chocolate may enhance memory and also help slow down age-related mental decline [4]. Maybe pass on the entire bar, but a couple of squares a day may be just what the doctor ordered to keep you mentally sharp as you age. 

  1. Eggs

Tired of blueberry smoothies for breakfast and need some variety? Look no further than eggs. The choline found in egg yolks is one of the best building blocks on the market for the neurotransmitters in your brain that regulate mood and memory [6]. Eggs are also a great source of other key nutrients that have been linked to brain health such as B6, B12, and folate. Not only do they taste great but eggs are the perfect way to start your day and your brain will thank you. 

  1. Walnuts

How much would you pay to "turn back the clock" so you find it’s easier for you to learn, recall old memories, and have a more stable mood? A study presented at the International Conference on Alzheimer’s showed that walnuts were known to do all three, and luckily they don’t break the bank. Due to their high concentration of alpha-linolenic acid, walnuts are one of the top foods that help fight memory loss and improve mental cognition. Not to mention they are delicious!

Having “senior moments” on a daily basis can be a significant source of frustration and embarrassment and it’s hard to understand why we can’t recall things as easily as we once could. While some level of memory loss is normal as we age, there are steps you can take to fight back. Including the foods mentioned above in your diet as often as possible is a great first step in getting your brain back. 

And if you’re like me and want to even take a step further, I might have just the answer you’re looking for. Click here to learn more.

 

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References:

[1] Czyż, Katarzyna, et al. "Omega-3 fatty acids and their role in central nervous system-a review." Current medicinal chemistry 23.8 (2016): 816-831.

[2] Morris, Martha Clare, et al. "Fish consumption and cognitive decline with age in a large community study." Archives of neurology 62.12 (2005): 1849-1853.

[3] Krikorian, Robert, et al. "Blueberry supplementation improves memory in older adults." Journal of agricultural and food chemistry 58.7 (2010): 3996-4000.

[4] Sokolov, Alexander N., et al. "Chocolate and the brain: neurobiological impact of cocoa flavanols on cognition and behavior." Neuroscience & Biobehavioral Reviews 37.10 (2013): 2445-2453.

[5] Crichton, Georgina E., Merrill F. Elias, and Ala'A. Alkerwi. "Chocolate intake is associated with better cognitive function: The Maine-Syracuse Longitudinal Study." Appetite 100 (2016): 126-132.

[6] Pitkin, Roy M., et al. "Dietary Reference Intakes for Thiamin, riboflavin, niacin, vitamin B6, folate, vitamin B12, Pantothenic acid, biotin and choline." Washington, DC (2000).

[7] Muthaiyah, Balu, et al. "Dietary supplementation of walnuts improves memory deficits and learning skills in transgenic mouse model of Alzheimer's disease." Journal of Alzheimer's Disease 42.4 (2014): 1397-1405.

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