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Current scientific researches point out the role of fatty acids (also called dietary fats) in memory improvement. Most people have wrong notion on dietary fats. The reality is that we need dietary fat in a moderate amount in order for our bodies to function well - we can even die without it. Fatty acids fall into two categories: saturated and unsaturated. Saturated fat is what we get in dairy products, beef, coconut oil, eggs, and cashew nuts. On the other hand, unsaturated fat is present in foods such as almonds, oils (like olive, canola and sesame), fish, and pumpkin seeds.

Nowadays people are turning their attentions to Omega 3 (a type of unsaturated fat) because of its benefits to the heart and mental functions. There are different types of Omega 3, (which some refer to as n-3) including docosahexaenoic acid (DHA), alpha-linolenic acid (ALA), and eicosapentaenoic acid (EPA).

DHA is needed in the development of brain tissue. DHA deficiency can significantly lower the brain’s capacity. Without enough DHA in an infant’s diet, brain development can be impaired. Breast milk has a high DHA content; this is one possible reason why higher intelligence and better school performance are detected in breastfed infants than in those who are formula-fed. Research also acknowledges the possible influence of DHA on neurotransmitters (chemicals that help to relay information about the entire body) in the brain, improving communication between brain cells. Studies also show that DHA is lower in people who have Alzheimer’s disease.

Just like DHA, alpha-linolenic acid (ALA) has an impact on the brain’s function. However, unlike DHA, our body can’t produce its own ALA, so it has to be consumed in our diet. ALA is present in foods such as almonds, peanuts, rice, dry soybeans, oats, corn, mustard, cauliflower, broccoli, spinach, and strawberries.

Depression is one of the road blocks to memory improvement. New studies show that EPA may lower both depression and suicidal thoughts. EPA is high in oily fishes like mackerel, tuna, and salmon.

Though a person’s brain has reached its growth by adolescence, it never stops making vital brain connections and new neurons, so it is important to include omega-3 fatty acids in your daily diet. Although omega-3 is available in capsule form, scientists and doctors agree that it’s better to get it by eating natural foods where possible.

Besides the benefit to your mental functions, Omega 3 can also lessen the risk of heart disease and several types of cancer (breast, colon, and prostate). It can also minimize the possibility of high blood pressure.

If you are one of the many people looking for ways to enhance your memory, be sure to include Omega-3 in your diet. You can even do your own research study, if you’re using a memory improvement software like Ultimate Memory, which allows you to track your progress over time. Do some baseline tests before you begin adding fatty acids to your diet, then see how your scores improve over the weeks.