Snack on Smartfood
B vitamins: Vitamins B6, B12, and folate regulate this amino acid, too much of which can lead to impaired memory.
C, D and E vitamins: Low levels of vitamin D are associated with cognitive decline and free-radical damage.
Omega-3 and other fatty acids: Unsaturated fatty acids help make and direct neurotransmitters that keep our cells communicating. DHA, a polyunsaturated omega-3 fatty acid, accounts for half our brain’s fatty acids, and low levels have been linked to memory loss. Fish oil supplements are an excellent source.
Garlic: Studies have shown that garlic can help protect against dementia, high blood pressure and cholesterol, and cell damage, while helping to improve learning and memory.
CoQ10: Another powerful antioxidant, this enzyme helps transform food into energy, and works in nearly every cell in the body.
Ginkgo biloba and curcumin: Both antioxidants, ginkgo shields neurons from oxidation and may improve blood flow. More oxygen means better memory and mental dexterity. A chemical in turmeric―curcumin―is being hotly studied: it makes new brain cells, boosts memory, and may target amyloid plaques, a tangle of proteins associated with Alzheimer’s disease.