There are several surprising things that can affect your memory: germs, stress, and even food! Know the foods that can improve your memory!

Why your diet matters
You might be thinking: “How do my favorite foods affect my brain function?” Well, this interesting study published in the Annals of Neurology journal might provide the answer! 

The researchers at Brigham and Women's Hospital conducted the study on the effects of fatty foods on a person’s cognitive ability. They found that the participants who ate more red meat and butter performed worse on thinking and memory tests. On the other hand, participants who ate the least amount of these foods performed better in these tests.

In conclusion, the results showed that foods rich in saturated and trans fat are correlated with poor memory.  

To this day, the connection between saturated fats and poor memory recall is still unclear. However, some researchers hypothesize that the connection lies in the apolipoprotein E (APOE) gene. APOE is responsible for the amount of cholesterol in your blood. There are many variations of this gene, but people with the APOE e4 variation are at greater risk for Alzheimer’s disease.

So, what does this gene got to do with memory?

Well, people with APOE e4 variation has greater amounts of cholesterol in their blood. Excess cholesterol causes buildup in the blood vessels in the brain which depletes the organ of oxygen rich-blood. As a result, a person’s cognition and memory are impaired.   

What foods to eat
If you are looking forward to improving your cognition and memory, foods rich in mono- and polyunsaturated fats are your go-to diet. A Mediterranean diet is actually rich in these fats. Studies have shown that eating a Mediterranean diet is linked to low risks of dementia and Alzheimer’s disease.

A Mediterranean diet is compromised of the following:

• Fruits
• Vegetables
• Whole grains
• Fish
• Olive oil
• Moderate consumption of alcohol

Some studies show that green tea also helps to improve memory. A University of Basel study showed that green tea has EGCG and L-theanine compounds that increase brain cell-production. However, the amount of EGCG and L-theanine compounds in green tea remains to be identified. It is recommended to pair consumption of green tea with exercise for improvements in memory.

On another note, a steady and moderate diet of Vitamin B12-rich foods is important for memory. Vitamin B12 is important in the regulation of nerve and blood cells. This vitamin is also used in creating DNA. Because of this vitamin’s important function, the amount of Vitamin B12 can affect your cognition and memory.

A meatless diet, such as the vegan diet, may put you at risk of memory problems, especially when you are Vitamin B12-deficient already. If you suspect that you are Vitamin B12-deficient, please visit your doctor to get checked. You may need Vitamin B12 supplements if that is the case.

It is important to take note that your diet is not the only factor in memory improvement. You will need to pair it with healthy habits like exercising and quitting smoking.

Sources:
https://www.health.harvard.edu/mind-and-mood/boost-your-memory-by-eating-right
http://www.health.com/health/gallery/0,,20845146,00.html#green-tea-4

Contributed by: Allison Julianne Macasaet, a freelance writer on the side, a student of international relations on the other. Interests include fantasy books, international relations, and lifestyle.