DOES your memory seem fuzzy while preparing for your exams? Do you havedifficulty remembering facts, dates or numbers? Our brain contains almost 20billion cells in non-stop action that enables us to think, visualise, makedecisions, calculate, solve problems, make estimations, etc.It is a very complex organ and like the rest of your body organs, our brainrequires a specific set of nutrients in order to function the way it should.Memory loss or forgetfulness is frequently due to an insufficient supply ofessential nutrients to the brain.Blood carries nutrients to the brain. High cholesterol and triglyceridelevels impair nutrient-rich blood from reaching it.Neurotransmitters, the chemicals in the brain responsible for all bodyfunctions, are dependent upon nutrients.Nutritional deprivation starves the brain and is a major factor in thedeterioration of memory.Select the best food groups, especially those rich in fibre and nutrients,and eat plenty of them.You'll be helping your body to store nutrients, vitamins, minerals,antioxidants and everything it needs to combat illnesses that can affectyour memory.Very often, our memory is affected by free radicals. Our brain generates alarge number of free radicals per gram of tissue, more than any other organin the body, thus damaging the cells.Free radicals are unstable molecules your body makes as they use oxygen.They travel around your body damaging cells and making you more likely tobecome forgetful.Antioxidants protect neurons in our brain by keeping blood vessels suppleand open, ensuring the flow of nutrients to the brain.They also help get rid of free radicals. These include vitamin C, vitamin E,beta-carotene and flavonoids.Beta-carotene (pro-vitamin A) and vitamin E are responsible for neutralisingfree radicals in the fatty regions while vitamin C plays a role in theaqueous part of the cell.Vitamin C also increases the strength and integrity of connective tissue,supports the immune system, fights viruses and some bacteria, and acts as animportant antioxidant.Oily cold-water fish like tuna, salmon mackerel, sardines, anchovies,pilchards and cod have health-giving properties due to their high content ofomega-3 fatty acids.Docosahexaenoic acid or DHA, an omega-3 fatty acid, is a major buildingblock of brain.It is also an important constituent of membranes in the cone and rod cellsof the retina in the eyes and is therefore vital for eyesight.So the higher the intake of omega-3 fatty acids in a child, the better theeyes. Since most children are visual learners, better eyes mean betterbrains.Children who receive adequate amounts of DHA have been shown to have higherIQs as well as better vision.The increased intelligence of breast-fed babies compared with formula-fedinfants, has been attributed in part to the increased DHA content of breastmilk.A mother obtains her daily diet of these essential fatty acids through fishor fish oil supplements.Omega-3 deficiency is key to memory loss, depression and learning problems.Children with learning disorders have been shown to have lower amounts ofarachidonic acid (AA), DHA and gamma linolenic acid (GLA) in their bloodplasma and red blood cell membranes.Studies have shown that supplementation with Efalex helps to achieve optimalneural development (brains) and visual acuity (eye development).The body can make its own DHA from eicosapentaenoic acid or EPA found in thefish that you eat as well as AA from gamma linolenic acid (GLA) found inbreast milk, evening primrose oil and some dark green vegetables, seed andnut oils.The natural conversion process may be affected due to poor dietary factorssuch as excess saturated fats, alcohol, high sugar intake and unhealthylifestyle factors such as ageing, pollution and stress.Even though the brain has completed most of its growth by adolescence, itcontinues to make vital connections.This is another window of opportunity for brain growth when a healthy dietis important. However, adolescence may be a period when there is a lack ofessential fatty acids in the diet.Adolescents tend to eat food with a lot of saturated fats and foods thatcontain hydrogenated fats.There is a lot of food to improve memory but it is impossible to haveeverything on a daily basis, so add some of them to your meals at least oncea week. They include strawberries, asparagus, potatoes, nuts, flax seed,barley, liver, oatmeal and tuna.Parents, remember that teen brains need more fish oil and fewer fries.