The Nutrient That Improves Your Memory
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Dude, it shouldn't be that complicated to read a shopping list. |
The researchers discovered that people with a diet rich in choline—a nutrient in the vitamin B family—scored significantly higher on both verbal and visual memory tests, according to a study of 1,300 adults. Brain scans showed that subjects with high-choline diets were also less likely to show the signs associated with dementia.
Research from the USDA has also shown choline lowers blood levels of the amino acid homocysteine—which, when present in high levels, can lead to heart disease, cancer, and dementia. Extra choline also helps in constructing the “memory” neurotransmitter (acetylcholine).
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So where to get it? Eggs, chicken, and seafood are three good choline sources. One large egg contains about 125 milligrams (mg) of choline, while 3 ounces of chicken can contain between 200 and 300 mg (the USDA recommends 550 mg a day). Interestingly, participants in the study were consuming less than that amount. And while we’re not suggesting OD-ing on eggs and chicken, more choline can presumably lead to even more of a memory boost, speculates Rhoda Au, Ph.D., and lead researcher of the B.U. study.
If eggs and meat aren’t your thing, don’t worry—cauliflower, brussels sprouts, peanuts (along with other legumes), and nuts are high in choline, too. Check out some of our other smart snacking guidelines.
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