#20 Vitamins and Minerals Proven to Increase Memory Skills

   "Ultimate memory" refers to the brain’s ability to recall facts and events from the past without difficulty. The lack of good memory skills can make it really difficult for an individual to perform simple day to day tasks. Such lack may be brought about by poor nutrition or diet. However, memory loss that is brought about by poor nutrition can be remedied using the following vitamins and minerals.

B Vitamins
   Several studies have proven the lack of adequate folate and vitamin B12 within the human body can affect cognitive functions. In fact, folate and vitamin B12 deficiencies greatly increase the risk of developing nerve damage, memory loss and Alzheimer’s disease. However, consuming adequate levels of folate and vitamin B12 can increase one’s memory, focus and ability to stay alert. This is probably because folate has the ability to reduce blood levels of homocysteine, an amino acid that is associated with brain damage. Folate may be obtained from citrus fruit, green leafy vegetables and whole wheat bread, while B12 may be obtained fish, milk and milk products, meats, and eggs.

Vitamin D
   Vitamin D is important for brain development and brain function. The human brain has a wide distribution of vitamin D receptors which are directly involved in memory function. Large studies of older men have shown that consuming diets that are rich in Vitamin D can increase memory including attention spans and processing speed. Vitamin D may be obtained from sunlight and oily fish.

Vitamin E
   Due to its antioxidant properties, Vitamin E has the ability to reduce oxidative stress which is a key cause of memory loss. Cultured cell studies reveal that fewer neurons die in the presence of Vitamin E, and that high Vitamin E intake reduces one’s risk of developing Alzheimer’s disease and other such conditions.

Iron
   Children and adolescents with iron deficiency often score less in cognitive tests when compared to those without deficiencies. These low scores are probably a result of the decrease in iron hemoglobin concentration. Iron can be obtained from red meats, beans, and iron-fortified cereals.

Magnesium
   Magnesium not only aids the growth of brain cells in children, but also improves memory and brain function in adults. It is unfortunate that many residents of industrialized countries experience magnesium deficiencies. Common sources of magnesium include green leafy vegetables, nuts, beans and whole grains.

Zinc
   Zinc has been found to improve memory and cognitive function in both children and adults. In fact, increased intake of zinc in adolescents leads to an improved attention span. Some good sources of zinc include red meats, fish and grains.

   While the above named vitamins and minerals can increase memory and develop memory skills on their own, they work best when used together with a regular program of memory-improvement techniques. If you're not sure where to start on such a program, you'll benefit from investing in a good memory improvement software such as Ultimate Memory, which will help you identify areas where you need to improve memory, and guide you through exercises designed to help you achieve your ultimate memory potential.