Achieving the right balance of nutrients in your daily diet takes effort and careful planning. To get started, talk with your doctors and a nutritionist about what's right for you.

Here are nine memory-boosting nutrients seniors may wish to consider.

1. Omega-3 Fatty Acids

Studies have linked omega-3 fatty acid consumption to improved brain health, including greater learning and memory capabilities. Since your body can't produce omega-3, it's obtained through foods.

Compared to omega-3 obtained from natural sources, supplementary omega-3 isn't absorbed and processed as efficiently. Instead of fish oil capsules, try eating fresh fish twice weekly, such as trout caught at Trinity River here in Fort Worth, TX. For plant-based sources, consider adding edamame, walnuts and chia seeds to your diet.

2. Vitamin C

A powerhouse nutrient, vitamin C is thought to combat dementia risk by lowering oxidative stress and inflammation in the brain. Deficiencies have been shown to trigger dementia and impaired memory.

You can boost your intake by consuming:

• Citrus
• Berries
• Cantaloupe
• Spinach
• Broccoli
• Enriched juices

3. Vitamin D

Vitamin D plays many roles in the body beyond bone formation, including regulating brain cell function. Researchers have connected low vitamin D levels with a higher risk of developing dementia.

Unlike most essential nutrients, the body produces vitamin D itself, but deficiencies are still quite common among older adults. Supplements and enriched foods can help if your vitamin D levels test low.

4. Vitamin E

Vitamin E fights Alzheimer's disease by eliminating harmful molecules called free radicals from your body. Free radicals weaken cells, including those in your brain, causing a variety of diseases.

Several types of nuts, fruits, vegetables and fish contain vitamin E.

5. Vitamin K

Many older adults fall short of the daily recommended amount of vitamin K in their diets. However, studies reveal it may improve cognition and reduce the risk of developing dementia.

It's most commonly found in fermented foods, soybean products and leafy green vegetables. You'll find smaller amounts in okra, pumpkin and blueberries.

6. Zinc

Zinc affects the brain in multiple ways. High levels of the trace mineral can be toxic to brain cells, while deficiencies cause poor learning and cognition. Some scientists believe properly balancing zinc levels may be an effective treatment for neurodegenerative diseases.

Zinc sources include oysters, beef and legumes.

7. Magnesium

Magnesium helps the body and brain tissues function optimally. It also preserves the brain's protective barrier and lowers harmful inflammation.

The ability to absorb magnesium declines with age, making it important for older adults to check their levels and monitor their diets. Fibrous foods typically contain magnesium, as do bananas and dark chocolate.

8. Iron

An iron imbalance can lead to cognitive issues. Here in Bethesda Gardens Fort Worth, we know seniors commonly experience iron deficiencies. Too little of the mineral starves the brain of oxygen-rich red blood cells. The results lead to poor production of vital cells and chemicals that keep the mind working correctly.

Alternatively, iron can build up in older adults' brains and interfere with healthy cognitive functions. Doctors think a well-rounded diet may keep your iron levels and brain healthy as you age.

9. B Vitamins

When shopping here in Fort Worth, you may see B vitamin complex in the pharmacy aisle. This is because there are eight B vitamins, each with a different role. Together, they help boost brain health by supporting cell production, protecting DNA and regulating body functions.

Each B vitamin is found in different foods, so you need a well-balanced diet to receive them all. The exception is B12, which becomes difficult to absorb due to digestive changes as you age. Many seniors require B12 shots or supplements to maintain healthy levels of this vitamin.