Here’s a cocktail of phytonutrients that improves memory

When it comes to enhancing your memory as you age, a lab study of a (nonalcoholic) cocktail made from a mixture of antioxidants appears to do the trick. A mixture of COQ10, vitamin C, B2 (riboflavin), B3 (niacin), and the amino acid L-glutamine (with some other stuff you don’t want to know about) was used to help vitamin E-deficient mice reclaim diminished memory and cognition. It’s just one more piece of evidence that what you eat and the supplements you take can transform the aging process and protect your brain.

How can you gain the benefits of the ingredients used in that study? You can get a good dose of COQ-10, a powerful antioxidant that converts food into energy, from oily fish like salmon and 100% whole grains. Niacin and riboflavin are in fish, poultry, brown rice, nuts, seeds, legumes, bananas, and dairy (make it low-fat). L-glutamine shows up in poultry, raw spinach, raw parsley, and cabbage. These foods tamp down inflammation and work as antioxidants that quiet cell-damaging free radicals that can age you prematurely.

Other powerful ways to tamp down inflammation and control oxidation include smart stress management (so fiery stress hormones like cortisol and inflammatory proteins don’t wreak havoc), getting plenty of restful sleep nightly, enjoying regular physical activity, and cultivating your posse and sense of purpose.

Bonus: Learn more about the power of antioxidants in iherb.com’s blog “8 Antioxidants to Incorporate Into Your Diet.” And discover your diet powers in Dr. Mike’s book “What to Eat When.”