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Last Updated on December 6, 2020

Is Memory Enhancement Possible? 12 Ways That Actually Work

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Is Memory Enhancement Possible? 12 Ways That Actually Work

Memory enhancement is important for three things: productivity, personal growth and prevention. Whether you’re working on growing your business or career, leveling up your life or staying ahead of future health problems, the simple memory enhancement methods in this article could make or break your efforts.

If you look into memory enhancement just a little, you’ll see there are different categories you can focus on.

In this article we will look at three categories: nutrition (what we put in our bodies), physical (what we do with our bodies), and mental (tools and hacks we can use to train our brains).

For many, what we put in our face goes widely unchecked. If we do filter what we eat or drink, it is usually about losing weight, but much of our nutrition impacts our brain, which impacts our recall.

At work, your brain is a huge asset. Whether you’re sharp or fuzzy mentally will impact your productivity. Memory enhancement gives you a smoother track to run on as you tackle big projects for your company.

1. Water

The first ingredient in memory enhancement, nutritionally, is water. Drinking more water is such a common problem that they make apps just to help you track your water intake.

Many scold themselves knowing, in a general sense, they should drink more water because it’s good for you, but when it comes to memory enhancement, there are specific benefits to drinking more water.

While the body is made up of 60% water, the brain is made up of 73% water. A study conducted by The American Journal of Clinical Nutrition found that “drinking water improved memory and focused attention”[1].

For me, I drink more water from a water bottle. Without my water bottle, my water intake drops by more than half. Once you find the way you drink the most water, bring that method with you throughout your day and even to bed so that it’s ready for you first thing the next morning.

2. Fats

Just like water, fats also make up a large portion of our brain. Fats feed our brain slow burning energy that allow it to function at optimum levels. For memory enhancement, finding the proper balance of good fat, alongside fruits and vegetables, in your diet makes a difference.

An article by Harvard Health Publishing found “polyunsaturated fats may be the heroes in the dietary battle to preserve memory.”[2] These fats can be found in nuts, olive oil, and fish.

This doesn’t mean that you have to chug a gallon of fish oil to get your daily dose of omega-3 fatty acids. You can start simply by reorganizing what you eat and observe the mental clarity you find. Instead of carbs for breakfast, just add in some eggs. Instead of a refined sugar snack in the afternoon, substitute it with a handful of nuts.

You don’t have to go to the extremes; just begin playing with the sequence of your food throughout the day and find where your mind most benefits from more fats.

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3. Supplements

Enhancing your memory can also happen through supplements, such as fish oil supplements. The supplement industry is huge, and there are many claims about improved cognitive function that aren’t founded in clinical studies.

If supplements are interesting to you for memory enhancement, the best course of action is to research your options. Look for blind and double blind studies if you want supplements with measured, unbiased results.

As with any of these methods, always research and test to see what works best for you.

4. Intermittent Fasting

On the rise in the last several years is intermittent fasting. Common in the weight loss space, intermittent fasting has also shown benefits for brain and body chemistry.

Intermittent fasting can be done multiple ways. One of the most common protocols is to fast for 16 hours, then consuming your normal amount of daily calories in an 8 hour feeding window[3].

16:8 Intermittent Fasting Schedule for Memory Enhancement

    Many report mental clarity from intermittent fasting, and studies show why the brain works well in a fasted state. With the benefit of increased growth hormone and the healing effects of intermittent fasting, it’s worth a go for improved mental capacity.

    5. Sleep

    In extremes, it’s easy to see that with sleep deprivation your memory suffers dramatically. However, with our busy lives, many of us don’t think about sleep as a bridge to memory enhancement.

    A study by Beth Israel Deaconess Medical Center found “a good night’s sleep triggers changes in the brain that help to improve memory”[4].

    If you have trouble getting to sleep, here are some helpful tips for better sleep:

    • Turn off your devices an hour before bed
    • Meditate for 10 minutes prior to sleep
    • Eliminate alcohol or caffeine before bed
    • Try a natural supplement like Melatonin
    • Take up this night routine to get better rest at night

    Getting enough sleep is an easy path to proper brain function and helps limit cognitive decline and memory loss. If you’re not getting enough sleep, the hardest part may be challenging your patterns or limiting beliefs that are keeping you from the sleep you need.

    6. Exercise

    Exercise is great for brain health. In one study done at the University of British Columbia, researchers found that regular aerobic exercise appears to boost the size of the hippocampus, the brain area involved in verbal memory and learning.[5]

    Exercise can be as simple as a 10 minute walk or even 5 minutes of stretching. The focus here is that as you activate your body, you activate your mind.

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    If you don’t currently exercise, start small and work your way up. Here are 5 ways to help you make time for exercise.

    If you exercise a lot, find ways to bring mindfulness into your physical activity for memory enhancement.

    7. Massage

    Massage is a bridge to mindfulness. Time stands still, your body relaxes, and your brain opens up to its potential.

    Many times, what impedes our memory and cognitive function is the busyness of life. We have too many tasks on our to do lists. Our patterns of life have left little to no margin of time and space for our minds to relax. This is an impossible environment we’ve put our minds in.

    Massage can be a great interruption for the chaotic chatter in our minds, creating an environment for the brain to breathe while enhancing our memory.

    8. Meditation

    Similar to massage, meditation allows our brain to breathe and calm the chaotic chatter.

    An advantage to meditation over massage is how quickly we can access a calmer mind. However, while many often say they want to do meditation, it’s hard for them to still their mind and relax into the quietness meditation can provide.

    Meditation, in its simplest form, is simply breathing. You don’t need special phrases or to sit in certain positions.

    To get started, just sit in a comfortable position and breath deeply for as little as five minutes. Thoughts will come and go. Just bring yourself back to focusing on your breathing.

    You can also have a try with this 5-minute Guide to Meditation: Anywhere, Anytime.

    As you do this daily, you’ll begin to notice how refreshed you feel in such a short amount of time.

    9. Batching

    Often used to improve workflow, batching refers to doing similar tasks in consolidated blocks of time. For example, rather than checking email throughout the day, you would check email once in the morning and once in the afternoon.

    You can see how limiting the distractions can create an environment for your brain to focus on what’s at hand[6].

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    The Complete Guide to Time Blocking

      In one study,[7] researchers found that it takes the average brain over 20 minutes to refocus after an interruption. More important still, they found that a new interruption happens every 11 minutes, causing your brain to never fully catch up. This fatigues your brain and impairs your memory.

      With batching, you’re simply reducing the amount of interruptions your brain has to manage, making it available for the work you want it to do.

      10. Games

      Brain games can keep the mind sharp. Whether you play on paper or in an app, memory games can be fun.

      There is a debate about whether games like crossword puzzles actually enhance your memory, but research is emerging that shows “brain training” is an effective solution.

      Like growing muscles, when you push your brain beyond its current abilities, you force it to grow. When used to push your brain to the next level, brain games are a great way to enhance your mind.

      11. Apps

      Similar to games, apps are great trainers of the mind. There are a large selection of apps specific for memory enhancement and exercising your brain.

      Picked by Medical News Today out of hundreds of brain training apps, here are their top 5 apps for brain training:[8]

      You can also check out more brain training apps here to train your mind and improve memory.

      At different price points, you’ll want to find one that works best for you. If you’re busy, apps may be a great solution during small waiting periods in your day.

      12. Mnemonic Devices

      The imagination is a powerful tool. Mnemonic devices use word play to make it easier to remember things like names and lists.

      Popular types of mnemonics include: Music, rhyme, expression/word, connection, spelling, and image.

      Here’s an example of an image mnemonic device that can be used for immediate recall:

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      Using numbers 1 to 10 you find a rhyming word with each number and then place the item you want to remember into the image you created in your head.

      Our example will be for a grocery list, but you could use this for names, birthdays, work projects, or tests:

      One rhymes with run. So I picture a horse track with a horse running on the track. The first item on my grocery list is olives so I put a human size can of olives on the saddle of the horse running.

      It’s important that you make the items in these visualizations memorable, like a human size can of olives on top of a horse.

      Common rhyming words for this particular mnemonic device are:

      • One, run
      • Two, zoo
      • Three, tree
      • Four, door
      • Five, hive

      If you have 20 things to remember, you can begin to use colors to separate the groups of ten. For example, if I have 20 things on my grocery list, then the first 10 visualizations can be in red and the second, using the same rhyming words, can be in yellow.

      Try this out and you’ll see how quickly this works. The mind is powerful, especially when we use images and pictures that tell stories. Mnemonic devices are simply hacks that use images and pictures that tell us stories that are easy to remember.

      Final Thoughts

      It’s time to make this article actionable. You have many options when it comes to memory enhancement. The real trick now is to pick one.

      Looking at your current goals in productivity, personal growth and prevention, you can narrow your focus to the methods that best support those goals.

      Go back through this article and find three to five methods that interest you the most. Then, look at your schedule and decide how you will add these methods to your daily and weekly routines to improve the environment of your brain.

      With all the tools and research, there has never been a better time in history to train our brains. Your path to enhanced memory is now in your hands.

      More on Memory Enhancement

      Featured photo credit: Tamarcus Brown via unsplash.com

      Reference

      More by this author

      Chris Angell

      The founder of Groundswell Digital Marketing, helping entrepreneurs grow their businesses through done-for-you content marketing.

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      Published on August 9, 2021

      12 Best Brain Foods To Help You Focus Like A Laser

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      12 Best Brain Foods To Help You Focus Like A Laser

      Do you ever feel like your brain can function better than it is currently? Have you ever had moments of laser sharp focus and wished they stayed with you forever?

      We have all had those moments where we found ourselves being super productive and having lengthened periods of concentration and focused attention, and if there was a way we could make such kind of mental state a permanent state for us, we would definitely go for it.

      And while we cannot make the state come back and stick with us forever in just an instant, there is a way we can slowly cultivate it in our lives in the long term.

      One of these ways is by being keen on eating brain boosting foods. Some foods enhance the regions of the brain that are linked to concentration, focus, reasoning, thinking abilities, and overall brain health. By eating these foods regularly, you can also improve your brain function and slowly work to a healthy and well performing brain.

      Let’s take a closer look at the 12 best brain foods to take to boost your focus and overall mental health.

      1. Coffee

      Coffee is among the most popular beverages that sharpen your focus and increase productivity. Millions of people across the world rely on it to help them through demanding tasks at work and assignments at school.

      The reason why coffee has proven to be effective over the years is due to the two components in it that largely enhance the brain.

      These components are antioxidants and caffeine.

      Antioxidants help with protecting the brain from common mental health conditions such as stroke, Parkinson’s disease, cognitive decline and Alzheimer’s disease.[1][2]

      Caffeine, on the other hand, is responsible for influencing the brain in various positive ways including blocking out a brain chemical called Adenosine that makes you want to sleep and increasing the levels of serotonin neurotransmitters which in turn boosts your mood, increase your level of alertness and concentration.[3][4][5][6]

      However, it is important to note that taking coffee with moderation is the way to make the most of it. If you take more than 4 cups a day, you might be setting yourself up for the nasty side effects that come with it which are restlessness and inability to sleep.[7]

      Striking a good balance between coffee and other beverages will help you avoid the chances of experiencing the side effects. You can try drinking coffee only on those days you want to tackle tedious tasks, and only when you are working on them to maximize its effects in your life.

      2. Fatty Fish

      When the words fatty fish are mentioned, you naturally direct your attention to salmon, pollack, cod, sardines, mackerel and tuna.

      These contain omega 3 fatty acids, which are known to help with improving learning abilities and memory, not to mention helping with building nerve and brain cells.[8][9][10][11]

      Improved cognitive performance brought about by omega 3 fatty acids can be attributed to the fact that they help increase flow of blood in the brain. [12]

      Also, when it comes to general mental health, eating oily or fatty fish helps to delay the mental decline that comes with age, as well as depression and reduce learning problems. [13] [14]

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      Omega 3 has also been associated with the lowering of the protein called Beta-amyloid in the brain that is responsible for forming destructive clamps in people who struggle with Alzheimer’s.[15]

      You are encouraged to add fatty fish to your eating plan and consider having it often.

      Also, if you would like to obtain omega 3 fatty acids without having to feel like you have to eat fish every time, you can use other alternatives such as walnuts, flaxseeds and avocados. They are also good sources of omega 3.

      3. Maca

      Maca is a plant from Peru that is grown in Central Andes and has been cultivated a little over 2000 years now. Its scientific name is Lepidium meyenii and is used as a foodstuff as well as a medicinal plant.

      It is said to bring about many health benefits including boosting learning abilities and memory, improving mood, increasing energy levels and endurance, improving sexual health in men, and regulating blood pressure.[16]

      When it comes to the mental health benefits, Peruvian natives in the Central Andes attribute their children’s good academic performance to regular use of maca.[17]

      While there are different varieties of maca, studies have found that the black variety is the one that shows strong effects on mental health improvement, and both hydroalcoholic maca extract and boiled aqueous maca extract have the same effect on the brain.[18]

      Scientific studies on maca are still in their infancy and the cause of the effects that it has shown are not yet fully established. However, it is suggested that Macamides, which are maca compounds, might be behind its potency.[19]

      You can add maca to your smoothies, energy bars, oatmeal, and any baked foods to enjoy its benefits.

      4. Green Tea

      Green tea is another known stimulant that helps you remain alert. It contains two compounds that go a long way in influencing the brain.[20]

      First, it contains caffeine which accounts for the alertness.

      Although coffee contains a much higher quantity of caffeine than green tea, the latter is found suitable to use for those who prefer a well toned effect of caffeine.

      Caffeine helps with regulating neurotransmitters like norepinephrine, dopamine and adenosine, as earlier mentioned, that helps with keeping you awake and in good balance in terms of moods and brain function.[21][22]

      Second, it contains. L-theanine.

      L-theanine is an amino acid that can cross the blood-brain barrier and into the brain which then promotes increase in GABA (Gamma aminobutyric acid) which promotes relaxation.[23][24][25]

      It also increases the alpha waves in the brain which are responsible for the calm, conscious and relaxed mental state.

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      When L-theanine and caffeine are combined, they both have a much powerful effect, and this explains why taking green tea for many people has been found more rewarding than coffee.

      L-theanine has also been linked to other mental health benefits such as improving memory and protection from mental illnesses like Parkinson’s and Alzheimer’s.[26][27]

      Taking green tea in the morning and just before going for a physical exercise helps.

      5. Green Leafy Vegetables

      Greens are packed with nutrients that enhance the brain in great ways. Broccoli, Swiss chards, kales, dandelion greens, collards and spinach are among the vegetables that have high nutritional value that make them useful for brain health.

      Broccoli, for instance, has antioxidants and Vitamin K, among other plant compounds that contribute to better memory, anti-inflammatory effects and brain protection benefits.[28][29][30]

      Kale is heavily packed with nutrients like Vitamin A, B6, C, K, potassium, manganese, copper and calcium that promote brain development, slowing cognitive decline caused by age, depression and even various health conditions like Alzheimer’s.[31][32][33][34]

      Generally, leafy vegetables contain a variety of nutrients including vitamins, minerals and antioxidants that elevate various regions of the brain that are associated with memory, alertness, processing of information and overall brain health.

      Working with delicious green smoothies and recipes that use a lot of greens will largely contribute to a better functioning brain.

      6. Dark Chocolate

      Other than the sweet taste, dark chocolate also boosts your brain.

      It contains three compounds that make this possible, which are, caffeine, antioxidants and flavonoids.

      Since we have already seen that caffeine offers the stimulating effects that keep you alert and antioxidants help with keeping mental illnesses and cognitive decline at bay, let’s take a closer look at flavonoids.

      Flavonoids are micronutrients that reduce neuroinflammation, protect neurons from neurotoxin-based injury and are potentially effective in enhancing learning, cognitive performance and memory.[35][36] [37]

      Studies have also revealed that dark chocolate brings about a positive feeling.[38]

      Dark chocolate contains cacao, which is often referred to as cocoa. Aiming to eat dark chocolate that carries more than 70% cocoa ensures that you get optimal benefits from it.

      7. Nuts

      Nuts such as walnuts, cashew nuts, hazelnuts, pecans, to name a few, contain several brain improving nutrients.

      They come with the popular antioxidant, Vitamin E, that protects the brain cells and cell membranes from oxidative stress and damage by free radicals.[39][40][41]

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      Long term consumption of nuts has contributed to a sharper memory, better academic performance and lower risks of getting mental illnesses too.[42][43]

      They have also shown abilities to improve the factors that account for good heart and brain health.

      All nuts have their nutritional benefits but you are encouraged to eat walnuts more as they have a much higher value due to the presence of high levels of alpha-linolenic acid, which is a type of omega 3 fatty acid.

      8. Avocado

      Avocado is surprisingly a berry, and it is referred to as a big berry.

      Although it hasn’t been fully studied yet, it is believed to carry vitamins B5, B6, C, E and K. Also, it comes with folate and potassium.

      There are also low amounts of other nutrients including copper, phosphorus, magnesium, zinc, manganese, and iron that are present in it.

      Moreover, it contains a monounsaturated fatty acid called Oleic acid, which is part of what makes olive oil good to use. This fatty acid is known to have many benefits, some of which are lowering inflammation, and brain development.[44]

      Adding it to your recipes or making smoothies, and regularly eating it together with your favorite fruits will help you take advantage of its nutritional value.

      9. Eggs

      There are 4 micronutrients in eggs that give the brain an extra edge, folate, choline, vitamin B6 and B12.

      Folate helps to slow down the mental decline that comes with age.[45]

      Choline is used by the body to increases the levels of a neurotransmitter known as Acetylcholine that is associated with memory, mental function and moods.[46][47][48]

      The yolk of an egg is where the choline micronutrient is in high quantities, and people who desire to increase their choline levels in the body are encouraged to focus on that part.

      Vitamin B6 brings down the high levels of an amino acid called Homocysteine in the blood that causes depression and other psychiatric issues.

      It also plays the role of increasing the levels of neurotransmitters like GABA (Gamma-aminobutyric acid), serotonin and dopamine, which modulate emotions.

      Vitamin B12 also helps with reducing the symptoms of depression as well as preventing losing neurons that in turn cause poor memory.[49]

      10. Citrus Fruits

      Citrus fruits are categorized into lemons (which include meyer lemons and eureka lemons), sweet oranges (which include blood orange, Valencia, cara cara and navel), limes (which include kaffir, Persian and key lime), mandarin (which include tangelo, tangor, satsuma and clementine), grapefruit (which include ruby red, white and oroblanco) and others such as yuzu, sudachi, citron and pomelos.

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      They have the B vitamins as well as Vitamin C, copper, phosphorus, potassium, and magnesium. There are also lots of varieties of carotenoids, essential oils and flavonoids present in citrus fruits.

      On top of that, they are also known to possess antioxidating and anti-inflammatory effects.

      Vitamin C reduces inflammation, offers protection to neurons from oxidative stress, modulates neurotransmission (communication between neurons), and also influences neuronal development.[50]

      Some of the minerals in citrus fruits have been found to reduce symptoms of depression in women.[51]

      They have also been associated with influencing communication through the nerves and regulating neurotransmitters.[52]

      The flavanoids protect the nervous system from damage through the anti-inflammatory effects they have. And this helps to keep mental health conditions like Parkinson’s and Alzheimer’s away.[53][54]

      11. Turmeric

      Turmeric is a spice we add to our foods to make it delicious that also does a bit of magic to our brains.

      Curcumin is a primary active component in turmeric that easily passes the blood brain barrier.

      It brings about anti-inflammatory and antioxidant effects that drag along the benefits of improved memory, promoting growth of new brain cells and managing moods.[55][56]

      Also, it has shown potential to handle Alzheimer’s diseases, although it has not been fully confirmed as reliable treatment.[57][58]

      12. Beetroots

      Beetroots which are commonly referred to as beets are also great brain enhancers.

      They can help prevent mental decline that is associated with poor blood flow to the brain. They have nitrates that encourage blood vessel dilation that then allow more blood and oxygen to flow to the brain, and thus enhance its functions.[59]

      More specifically, they improve flow of blood to a part of the brain known as the frontal lobe.

      This is a region that is linked to higher cognitive functions including concentration and attention, problem solving, reasoning and judgment, motor function, impulse control, memory, social interaction and emotions.

      Conclusion

      There you go, the best brain foods that you should make your closest friends.

      You should aim to have them often if you would like to see an improvement in your brain function in the coming months. Looking for recipes that use the foods mentioned above as ingredients and adding them to your recipe book is a good place to start.

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      Also, mixing them up with the foods you like eating goes a long way in not only making sure that you are minding your brain health but also enjoying what you eat in the process.

      Featured photo credit: Maddi Bazzocco via unsplash.com

      Reference

      [1] PubMed.gov: Effects of coffee/caffeine on brain health and disease: What should I tell my patients?
      [2] US National Library of Medicine: Neuroprotective and Anti-inflammatory Properties of a Coffee Component in the MPTP Model of Parkinson’s Disease
      [3] PubMed.gov: Effects of caffeine on mood and performance: a study of realistic consumption
      [4] PubMed.gov: Caffeine and adenosine
      [5] PubMed.gov: The role of adenosine in the regulation of sleep
      [6] PubMed.gov: Roles of adenosine and its receptors in sleep-wake regulation
      [7] US National Library of Medicine: The Safety of Ingested Caffeine: A Comprehensive Review
      [8] National Center For Complimentary And Integrative Health: Omega-3 Supplements: In Depth
      [9] PubMed.gov: Omega-3 Fatty Acids and their Role in Central Nervous System – A Review
      [10] National Library of Medicine: A meta-analytic review of double-blind, placebo-controlled trials of antidepressant efficacy of omega-3 fatty acids
      [11] PubMed.gov: Novel insights into the effect of vitamin B₁₂ and omega-3 fatty acids on brain function
      [12] PubMed.gov: Quantitative Erythrocyte Omega-3 EPA Plus DHA Levels are Related to Higher Regional Cerebral Blood Flow on Brain SPECT
      [13] PubMed.gov: Omega-3 fatty acids and dementia
      [14] PubMed.gov: Fish consumption and cognitive decline with age in a large community study
      [15] Harvard Medical School: Foods linked to better brainpower
      [16] US National Library of Medicine: Acceptability, Safety, and Efficacy of Oral Administration of Extracts of Black or Red Maca (Lepidium meyenii) in Adult Human Subjects: A Randomized, Double-Blind, Placebo-Controlled Study
      [17] PubMed.gov: Ethnobiology and Ethnopharmacology of Lepidium meyenii (Maca), a Plant from the Peruvian Highlands
      [18] PubMed.gov: Effect of three different cultivars of Lepidium meyenii (Maca) on learning and depression in ovariectomized mice
      [19] US National Library of Medicine: Ethnobiology and Ethnopharmacology of Lepidium meyenii (Maca), a Plant from the Peruvian Highlands
      [20] PubMed.gov: Effect of Green Tea Phytochemicals on Mood and Cognition
      [21] Wiley Online Library: Adenosine, Adenosine Receptors and the Actions of Caffeine
      [22] PubMed.gov: Caffeine and the central nervous system: mechanisms of action, biochemical, metabolic and psychostimulant effects
      [23] PubMed.gov: The neuropharmacology of L-theanine(N-ethyl-L-glutamine): a possible neuroprotective and cognitive enhancing agent
      [24] ScienceDirect: L-theanine—a unique amino acid of green tea and its relaxation effect in humans
      [25] PubMed.gov: L-theanine, a natural constituent in tea, and its effect on mental state
      [26] PubMed.gov: Green tea extract enhances parieto-frontal connectivity during working memory processing
      [27] PubMed.gov: Neurological mechanisms of green tea polyphenols in Alzheimer’s and Parkinson’s diseases
      [28] PubMed.gov: Vitamin K status and cognitive function in healthy older adults
      [29] Increased dietary vitamin K intake is associated with less severe subjective memory complaint among older adults
      [30] US National Library of Medicine: Assessing Competence of Broccoli Consumption on Inflammatory and Antioxidant Pathways in Restraint-Induced Models: Estimation in Rat Hippocampus and Prefrontal Cortex
      [31] ScienceDaily: B vitamins and the aging brain examined
      [32] PubMed.gov: The Importance of Maternal Folate Status for Brain Development and Function of Offspring
      [33] PubMed.gov: Treatment of depression: time to consider folic acid and vitamin B12
      [34] PNAS: Preventing Alzheimer’s disease-related gray matter atrophy by B-vitamin treatment
      [35] US National Library of Medicine: Flavonoids and brain health: multiple effects underpinned by common mechanisms
      [36] Harvard Medical School: The thinking on flavonoids
      [37] PubMed.gov: Epicatechin, a component of dark chocolate, enhances memory formation if applied during the memory consolidation period
      [38] PubMed.gov: The sweet life: The effect of mindful chocolate consumption on mood
      [39] PubMed.gov: Effects of vitamin E on cognitive performance during ageing and in Alzheimer’s disease
      [40] PubMed.gov: The effect of adrenaline and of alpha- and beta-adrenergic blocking agents on ATP concentration and on incorporation of 32Pi into ATP in rat fat cells
      [41] PubMed.gov: Vitamin E-gene interactions in aging and inflammatory age-related diseases: implications for treatment. A systematic review
      [42] US National Library of Medicine: LONG-TERM INTAKE OF NUTS IN RELATION TO COGNITIVE FUNCTION IN OLDER WOMEN
      [43] PubMed.gov: Cognition: the new frontier for nuts and berries
      [44] US National Library of Medicine: Neuroprotective effects of oleic acid in rodent models of cerebral ischaemia
      [45] US National Library of Medicine: Brain foods: the effects of nutrients on brain function
      [46] PubMed.gov: Choline: an essential nutrient for public health
      [47] Pubmed.govThe relation of dietary choline to cognitive performance and white-matter hyperintensity in the Framingham Offspring Cohort
      [48] NCBI: Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline
      [49] PubMed.gov: Vitamin B-12 concentration, memory performance, and hippocampal structure in patients with mild cognitive impairment
      [50] PubMed.gov: Preventive and Therapeutic Potential of Vitamin C in Mental Disorders
      [51] NCBI: Association between Lower Intake of Minerals and Depressive Symptoms among Elderly Japanese Women but Not Men: Findings from Shika Study
      [52] Harvard Medical School: Precious metals and other important minerals for health
      [53] PubMed.gov: Role of Quercetin Benefits in Neurodegeneration
      [54] PubMed.gov: Neurodegenerative Diseases: Might Citrus Flavonoids Play a Protective Role?
      [55] PubMed.gov: Efficacy and safety of curcumin in major depressive disorder: a randomized controlled trial
      [56] PLOS ONE: Curcumin Enhances Neurogenesis and Cognition in Aged Rats: Implications for Transcriptional Interactions Related to Growth and Synaptic Plasticity
      [57] US National Library of Medicine: The effect of curcumin (turmeric) on Alzheimer’s disease: An overview
      [58] NCBI: The effect of curcumin (turmeric) on Alzheimer’s disease: An overview
      [59] NCBI: The Potential Benefits of Red Beetroot Supplementation in Health and Disease

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