Many scientist are working on memory boosting nutrients to slow down the pace of cognitive disorders. Several studies from well known university have proved that some dietary nutrients have considerable impact on our mental capacity. Let us introduce you to some of these very essential nutrients.

Choline: Choline is a water soluble nutrient and is usually grouped with vitamin B complex.

Acetylcholine is a very important neurotransmitter in brain, which is also called a key brain chemical for memory. Its deficiency is the most common causes of declining memory. Acetylcholine is derived from the dietary nutrient choline, which helps in enhancement of acetylcholine synthesis and release.

Rich sources: Fish (especially, sardine), egg yolk, soy, wheat germ

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Unsaturated Fatty Acids: Higher dietary omega 3 fatty acids play a crucial role in brain functioning. They are linked to lower dementia risk, lower stroke risk, slower mental decline and enhanced memory. Its deficiency in pregnant women may increase the risk of developing vision and nerve problem in infant.

Rich sources: Flax seeds, walnuts, salmon, halibut, shrimp

Oleic Acid: According to a research, oleic acid from good fats helps in memory improvement by enhancing signaling capacity of the brain.

Rich sources: Acai berry, grape seed oil, olive oil

Folate and Folic Acid: Research confirms that folic acid can improve cognitive function and prevent Alzheimer diseases and dementia, as it assists in bio-synthesis of acetylcholine, a building block of memory. It is also very important for pregnant women for proper development of infant.

Rich sources:

* Fresh Vegetables: Lettuce, spinach, broccoli, mushrooms, sprouts
* Grains: Whole wheat, especially wheat germ and bran
* Nuts and Seeds: Sunflower seeds, peanuts

Antioxidants: Anthocynin and lycopan are powerful antioxidants. They can protect against free radical damage of brain cells. It has been proved that antioxidant rich food helps in prevention of several cognitive disorders.

Rich sources: Tomatoes, blue berries, strawberries, black currant, beet root, red onion, cherries

Zinc: Zinc is an another memory booster nutrient that enhances memory and thinking skills. USDA scientists have found lower cognition in men deprived of zinc, and who are given zinc supplement respond with improved cognitive development.

Zinc is water soluble so cooking in water, canning and many types of food processing can destroy it.

Rich sources: Pumpkin seeds, fish, bran cereals, almonds, beef, oyster. Read more about Healthy life diet and   How to keep fit