A healthy diet full of nutrients, good fats, and high-quality protein is important to preserving your memory, but you’re especially likely to have memory issues if you’re not getting enough Vitamin B1 and Vitamin B12. B1 (thiamine) is easily found in whole grains and vegetables. B12 is not found in plant sources (which makes supplementation very important for vegans), but is prevalent in many meat and dairy sources, especially liver. B vitamin deficiency is common in heavy drinkers, since alcohol interferes with the vitamin’s absorption.
3. Trans Fat, High Simple Carb Diet
In a small 2012 study, researchers found that individuals who ate a diet high in trans fats and simple carbohydrates had far more memory problems than individuals who ate a healthier diet of whole grains and good fats. This effect is likely due to arterial plaque buildup in the brain, which decreases blood flow and oxygen delivery to the parts of your brain that handle memory recall.