Improving Your Memory Through Nutrition

by | Dec 10, 2017 | Koru Nutrition Blog

Feeling forgetful? Here are some nutrition strategies to get those memory cells working.

Eggs-ceptional memory!
Choline is vital in making acetylcholine, the memory neurotransmitter in our brains. Choline also helps to form important building material for nerve cells and the receptor sites for neurotransmitters. Eggs are excellent source of choline and is best to lightly boil, hard boil or gently scramble. They are cheap and quick and easy to prepare, which is great for busy families.

Fat-tastic for memory!
Phosphatidylserine is the “memory molecule” its role is to help the brain cells communicate as it is a vital part of the structure of the brains receptor sites. 60% of our brains are made of fats which is why it is important to ensure that we get enough of the good fats in our diet. Your brain and nervous system depend on the essential fats. Phospholipids are a type of fat that can be made in our bodies but getting it from food sources will boost your memory abilities more. These can be found in soy beans and liver and organ meats.

Eat Your Fish!
Omega 3’s and omega 6’s cannot be made in the body which is why they are called essential fats. There are billions of nerve cells that are used to transport messages around the brain and nervous system. The myelin sheath which surrounds the nerve and receptor sites helps the messages to be transported efficiently from one nerve to the next and this sheath is made up of approximately 75% fat, which is again why it is so important to get enough omega 3’s and 6’s in your diet. Supplementation can often be needed, as well.

Foods high in memory nutrients (choline, phospatidylserine, phospholipids and essential fatty acids)

  • Flax seed, hemp seeds, sesame seeds and pumpkin seeds
  • Organic or wild Salmon, mackerel, herring, sardines, anchovies, tuna
  • Evening primrose oil, borage oil, blackcurrant seed oil
      
Raw Memory Balls

These are a great quick and easy snack for the whole family to enjoy. They are high in omega 3 and 6, high in fibre and protein and are gluten and dairy free!

Ingredients:

  1. 1 cup of old fashioned oats
  2. 1/2 cup ground flax seed
  3. 1/2 cup almond butter
  4. 1/3 cup honey
  5. 1-2 tsp vanilla, to preference
  6. 1/2 cup chocolate chips or cocao nibs
  7. 1/4 cup sunflower seeds
  8. 1/8 cup raw pumpkin seeds

Directions:

  1. Combine all ingredients into one bowl and mix with spoon until fully combined.
  2. Place in refrigerator for at least 30 minutes to firm a little.
  3. Using hands, roll into 1″ balls.
  4. Place back in refrigerator in an airtight container until ready to eat. Will last at least a week
   The Health Benefits of Eggs

  • Contain Vitamin D – important for mood, bone health, and supporting the immune system
  • Contains lutein and zeaxanthin which is important for healthy eyes
  • Eggs contain about 6.28 grams of protein and also contain all nine essential amino acids and three of the non-essential amino acids.
  • One egg yolk has about 300 mcgs of choline, an important nutrient that helps to regulate the brain, nervous system, and cardiovascular system. A study at Boston University School of Medicine found that people who ate a lot of eggs and chicken, both of which contain choline, had lower rates of dementia as they aged.
  • One egg contains just 5 grams of fat and only 1.5 grams of that is saturated fat. The rest of the fat in eggs is heart-healthy monounsaturated and polyunsaturated fat.
  • They are low in calories (80 calories per egg) so a great food when you’re trying to lose weight.

 

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