30 Foods To Boost Your Memory


As we get older, our memory can start to slip. It’s normal, but it’s also not great because we all want to stay sharp for as long as possible. Luckily, there are some easy ways to keep your memory high: eating the right foods. These 30 foods have all been shown to help improve your memory and boost brain function even in old age. So go ahead and add them to your diet today!

1. Fish especially Salmon

Salmon is full of healthy fats and protein that can help boost your brain power. Plus, it tastes good!

It is a good source of omega-3 fatty acids, which are good for your heart, brain, and eyes. Fatty acids can also help prevent cognitive decline as we age. Research has shown that diets high in omega-3s may help improve attention and memory. You could use supplements for omega-3 , but the best way to get your omega-3s is from fish, not supplements.

One study found that eating two servings per week could reduce memory loss by up to 13 percent.

Another study found that people who ate fish at least once a week had a lower risk of developing Alzheimer’s disease. If you don’t like salmon, try tuna or mackerel — they have similar levels of omega-3 fatty acids.

Also fish has other beneficial nutrients: B vitamins, vitamin D, and selenium. These help your body use the fatty acids in omega-3s to improve your memory and reduce inflammation in your brain.  One study found that people who ate fish at least once a week had an 8 percent lower risk of developing Alzheimer’s disease than those who ate it less than once a month. So eat more salmon to improve your memory!

2. Turmeric

Turmeric is a spice that’s been used for centuries in Indian and Asian cooking. It’s also used to make curries, which can provide you with a healthy dose of turmeric daily.

Turmeric is an antioxidant, anti-inflammatory, and brain booster—in short, it’s pretty amazing. The active ingredient in turmeric called curcumin may help improve memory by reducing the number of free radicals in the brain that can lead to cell damage and memory loss over time. Studies have also shown that curcumin may have benefits for Alzheimer’s disease by reducing harmful proteins (amyloid plaques) linked to Alzheimer’s disease

Turmeric may also help improve your focus and concentration by reducing stress levels. This is because curcumin has been shown to increase the production of dopamine and serotonin in the brain. Serotonin is a neurotransmitter that helps regulate mood, while dopamine is involved in movement, motivation, reward perception, attention span, learning new skills, and more.

So if you’re looking for an foods to improve your memory and boost your brain power, try adding some turmeric into your diet. The best way to add turmeric into your diet is by making it a regular part of your cooking. You can do this by adding turmeric to soups and stews, using it as a spice for meat dishes, or even sprinkling some on top of roasted vegetables.

3. Broccoli

Broccoli is a good source of vitamin K, which is required for brain health. It also contains folate, another key nutrient for brain health. Broccoli is also rich in a compound called sulforaphane, which has been shown to improve memory function and protect against brain degeneration. It can even slow the progression of Alzheimer’s disease.

Broccoli is also a good source of vitamin C and lutein, both of which are important for brain health. Broccoli is one of the best foods that can help prevent age-related cognitive decline by protecting the brain from free radical damage and improving your memory. Broccoli is one of the healthiest foods to improve memory.

4. Berries

Berries are rich in antioxidants. Antioxidants help slow down the breakdown of cells, which is what causes memory loss as we age. Berries are also high in vitamin C and manganese. Vitamin C fights against oxidative stress that can contribute to Alzheimer’s while manganese helps cell communication by activating the enzyme needed to produce dopamine (the neurotransmitter that aids memory). Berries are one of the tastiest foods to improve memory!

Berries are also high in vitamin K, which is important for brain health. It helps prevent the build-up of plaques that can cause Alzheimer’s and other memory problems. Berries are one of the most delicious foods that improve memory and overall health.

5. Eggs

Eggs are high in choline, a nutrient that helps the brain form memories. Eggs also contain vitamin D, which has been shown to improve memory and mental performance in children. Vitamin B12 is another important nutrient for healthy brain function, and eggs contain plenty of this vitamin as well.

Eggs are one of the best sources of choline, an important nutrient for brain health and memory. Choline helps form memories by supporting communication between neurons in the brain.

Eggs are also high in lutein and zeaxanthin, two antioxidants that protect the brain from free radical damage and age-related macular degeneration  The protein in eggs helps build new cells and repair damaged ones, while their iron content supports oxygen transport around the body.

Eggs also contain a lot of sulfur, which helps the body produce dopamine. Dopamine is essential for improving memory and learning.

6. Pumpkin seeds

Pumpkin seeds contain several other nutrients that are known to support brain health and improve memory.

Pumpkin seeds have :

-magnesium and manganese, both of which play a role in brain cell communication. Magnesium plays a role in neurotransmitter activity, which is essential for learning and memory.

-the amino acids arginine and lysine, which are essential for healthy brain function

-vitamin E, which is a powerful antioxidant that can help prevent oxidative stress in the brain;

-selenium is another mineral that supports many of the body’s processes.

-Omega-3 fatty acids, help reduce inflammation and improve brain function

-Vitamin E. This antioxidant helps protect the brain from oxidative stress, which can slow down cognitive function and contribute to age-related memory loss.

-Pumpkin seeds are full of zinc, an important nutrient for brain function and growth. Zinc deficiency is associated with poor memory and cognitive decline. Adding an optimal amount of zinc to your diet improves memory.

7. Walnuts

The omega-3 fatty acids in walnuts may also help improve memory. The antioxidants and vitamin E found in walnuts can help prevent oxidative stress, which is known to damage brain cells.

Walnuts are an excellent source of magnesium, copper, and manganese, all of which have been shown to lower blood pressure and reduce the risk of stroke—which can impair memory and other cognitive functions. Adding walnuts to your salad is a good way to improve your memory while also doing your waistline good! Walnuts are delicious and one of the best foods to improve memory


Related Wellness Articles:

14 Holistic Wellness Practices

What is Wellness?

8. Dark chocolate

Dark chocolate is rich in antioxidants, which are compounds that can help to protect the brain from physical damage. Antioxidants reduce inflammation, improve blood flow to the brain, and may even help to reduce the risk of some neurological disorders like Parkinson’s disease.

Dark chocolate is also a great source of magnesium, which helps to support nerve cell health.

Magnesium levels decline with age—and low levels have been associated with reduced cognitive function and improved memory.   Dark chocolate is also high in flavonoids, which are plant-based chemicals that have antioxidant properties similar to those found in vitamin C or beta-carotene (found in carrots). Flavonoids have been shown to improve mental clarity and increase focus while keeping you calm at the same time!

Lastly, dark chocolate contains tryptophan—the amino acid responsible for producing serotonin (aka “the happy brain chemical”). Serotonin plays an important role in controlling our moods: when we don’t get enough serotonin levels to drop leading us towards depression symptoms like low motivation/energy levels; poor sleeping patterns and decreased appetite.

9. Sunflower seeds

Sunflower seeds are a great source of vitamin E, an important nutrient for brain function. It’s also been shown to protect against Alzheimer’s disease and prevent cognitive decline. Sunflower seeds contain other nutrients that may help improve memory and learning skills, including magnesium and tryptophan (which are converted into serotonin).

In a study from the University of South Florida, researchers found that eating sunflower seeds improved performance on learning tasks.

Participants were given either 40 grams (about 1½ ounces) or 80 grams (about 3 ounces) of dry roasted sunflower seeds over 12 weeks while they did tests each week that measured their ability to recall new information. Those who ate 80 grams had better results than those who ate 40 grams during six out of eight rounds.

10. Avocados

Avocados have been shown to help improve memory in older adults, according to a study published in the Journal of Nutrition. Researchers found that people who ate half an avocado every day for six weeks had better performance on memory tests than those who didn’t eat avocados at all or ate just 10 grams (about one-quarter of an ounce) every day.

  • Avocados are a good source of vitamin E. Vitamin E is an antioxidant that helps protect cells from damage. It also plays a role in the production of dopamine, which is involved in learning and memory. Avocados are also rich in monounsaturated fatty acids (MUFAs), which have been linked to better blood flow to the brain and lower levels of inflammation.
  • Avocados are a good source of vitamin B6. Vitamin B6 is a water-soluble vitamin that plays an important role in brain function. It’s involved in the synthesis of neurotransmitters, which are chemicals that allow brain cells to communicate with each other and transmit signals throughout the body

11. Coffee

When we talk about foods that improve memory, we often neglect to mention coffee!

Coffee is a rich source of antioxidants and can help lower inflammation in the body. Coffee is also a good source of vitamin B3 and potassium, both of which play an important role in heart health.

It is a rich source of many essential vitamins and minerals, including potassium, magnesium, manganese, and niacin. Studies have shown that drinking coffee may help prevent type 2 diabetes by improving insulin sensitivity and reducing inflammation in the body.

Coffee contains a compound called kahweol, which has been found to have anti-inflammatory effects and may also help improve cognitive function in older adults.

12. Peanuts

Peanuts are one of the many foods from the nut family that improves memory. This is because peanuts are rich in brain-healthy nutrients, such as folate and vitamin E, which can help protect against cognitive decline.

Peanuts also contain L-arginine, an amino acid that helps boost blood flow to the brain. If you do not like eating peanuts raw, you can roast them or add ground ones to your dishes.

13. Almonds

Eat a handful of almonds each day to help improve memory as they’re rich in vitamin E and magnesium, two nutrients that have been shown to play an important role in brain health. Almonds are also a good source of copper and zinc, two minerals that may help improve brain function.

14. Boy Choy

14. Bok choy is a cruciferous vegetable that can help protect against Alzheimer’s disease. It contains sulforaphane, which has been shown to reduce levels of beta-amyloid proteins in the brain. Beta-amyloid proteins are thought to play a role in the development of Alzheimer’s disease. Bok choy is also rich in vitamin C and beta-carotene, two vitamins that may help protect against Alzheimer’s disease. Don’t forget this healthy vegetable that is without a doubt one of the best foods to improve memory.

15. Oatmeal

Oatmeal is another great breakfast choice for improving memory—and it’s super simple! Just cook up some oatmeal using milk instead of water (this will give it more flavor), then top with dried fruit (like cranberries) or nuts (like walnuts). You can also use Greek yogurt instead of milk if you want a more filling breakfast choice. Oatmeal is a great breakfast food as well as one of the best foods to improve memory.

16. Cherries

Cherries have been shown to improve blood flow to the brain and protect neurons from oxidative damage (which can lead to Alzheimer’s). They’re also full of antioxidants that fight free radicals in the body.

17. Spinach

This one’s kind of obvious, but spinach is packed with vitamins and minerals that will keep your brain healthy. Make sure you’re getting enough iron, magnesium, zinc, and vitamin E in your diet to help the blood flow through your brain.

18. Beets

Beets are full of antioxidants and can help prevent age-related memory loss. They’re also a good source of choline, which is an essential nutrient for brain health.

19. Oysters

You might think that oysters are just a delicious treat for your taste buds, but did you know they’re also good for your brain?

Oysters are full of zinc, which is important for a healthy brain. They can also help prevent age-related memory loss by protecting your brain cells from damage.

Zinc deficiency can cause a host of problems in the body, including decreased mental function and depression. Oysters are one of the best sources of zinc—more than 100 mg per serving! So go ahead and slurp down that raw oyster with abandon (but don’t forget your fork). Oysters are one of the many kinds of seafood that improve memory!

20. Grapes

Well, it turns out that’s not just because you’re enjoying your snack. Grapes are good for your brain. Grapes contain resveratrol, which has been shown to keep your brain sharp as you age and reduce the risk of developing Alzheimer’s disease.

The key is to eat them regularly—not just once in a while—and to consume them with other foods that contain antioxidants like blueberries, apples, and spinach. Grapes are fun to eat and top the list of foods that improve memory!

21. Green leafy vegetables like kale and spinach

Did you know that green leafy vegetables are good for your brain?

According to a recent study, eating as few as three servings of dark leafy greens every week may reduce your risk of developing Alzheimer’s disease by up to 40 percent.

The researchers say that it’s not just the vitamins and minerals in these foods that are beneficial—it’s also their antioxidant properties. The antioxidants in kale and spinach help fight free radicals, which can damage cells and lead to cancer.

If you want to keep your brain healthy, you might want to add some green leafy vegetables like kale and spinach to your diet.

According to a study published in the journal Nature Communications, these greens are rich in flavonoids—an antioxidant that protects brain cells by reducing oxidative stress. This can help prevent memory loss and cognitive decline as we age. That’s good news for anyone hoping to stay sharp well into their old age!

22. Raisins

The facts are in: raisins are good for your brain.

Eating just one serving of raisins per day can help prevent Alzheimer’s, dementia, and other neurodegenerative diseases. Eating raisins is associated with a lower risk of Parkinson’s disease and stroke.

The effect is believed to be due to the high levels of antioxidants found in raisins, which help prevent free radical damage that can lead to cognitive decline. In addition, researchers have found that antioxidants help improve memory function by increasing hippocampal volume—a part of the brain that plays an important role in learning and memory.

Raisins are an excellent source of vitamin K, which helps protect your brain from memory loss. They also contain iron, magnesium, and manganese—all minerals that help keep blood flowing to the brain.

Vitamin C is another key component of raisins that helps with memory retention. It’s been shown to help prevent age-related cognitive decline and improve your ability to learn new information.

23. Sardines (in olive oil)

Sardines are good for your memory!

In a recent study, participants who ate sardines regularly performed better on memory tests than those who did not. The study also found that participants who ate the sardines had higher levels of DHA in their bloodstream than those who didn’t eat them. DHA is a type of fatty acid that is found in fish oil and is known to be important for brain function, including cognitive function and memory.

Sardines are a rich source of Vitamin D, which helps to keep your brain sharp. Eating them may also help you remember things better.

24. Coconut oil

Coconut oil is a great way to boost your memory. It’s full of saturated fats and contains compounds that can help protect against Alzheimer’s and other types of dementia.

Coconut oil has a high level of saturated fats – which are good for the brain because they help prevent plaque build-up in the arteries, which in turn helps to keep the brain healthy.

The fatty acids in coconut oil are also thought to improve cognitive function by promoting cell growth and repair. When it comes to protecting your memory, this is important as it means that your brain cells will be able to communicate more effectively with one another.

25. Olive oil

Olive oil is a delicious and versatile ingredient that can be used in many different kinds of food. While it has many health benefits, it is also good for your memory.

Olive oil contains a high amount of antioxidants called polyphenols, which help fight free radicals in the body. These free radicals can cause damage to cells, which can lead to chronic disease. The antioxidants found in olive oil bind with these free radicals and neutralize them before they can do any damage to your brain cells.

Olive oil also contains oleocanthal, which has been shown to increase blood flow to the brain and improve memory function. Olive oil is also rich in vitamin E, which plays an important role in protecting brain cells from oxidative stress caused by free radicals.

26. Dandelion greens

Dandelion greens are good for your memory! They contain a form of vitamin B that helps with brain function and memory, as well as another form of vitamin B that helps reduce the risk of Alzheimer’s disease. The greens also contain minerals like calcium, iron, magnesium, manganese, potassium, and zinc.

You can eat them raw in salads or add them to smoothies and juices. They’re also great sautéed with olive oil and garlic or in soups.

27. Green tea

This delicious drink contains antioxidants that can protect against nerve damage and promote brain health. It’s also a great source of caffeine, which helps improve memory and alertness. Green tea is one of the foods that not only improve memory but helps with weight loss!

28. Red Cabbage

Red cabbage is rich in anthocyanins, which are known to have a positive effect on memory and brain function. Red cabbage contains many other nutrients that promote mental health, including vitamin B6 and vitamin K1.

The high levels of antioxidants found in red cabbage help fight free radicals that cause oxidative stress, which can lead to inflammation and brain damage. Red cabbage is also rich in fiber, which promotes digestive health while also helping to cleanse the body of toxins that can harm your brain function. Red cabbage is not just pretty but also one of the best foods that improve memory.

29. Garlic

Garlic is a powerhouse of nutrients that can help you fight off illness and protect your brain from neurodegenerative diseases like Alzheimer’s. It’s also full of antioxidants and essential oils that protect against free radicals in the body.

30. Brown Rice

Brown rice is good for memory. It contains complex carbohydrates, which are a source of energy that can help you focus and concentrate. The fiber in brown rice also helps to maintain a healthy digestive system, which is important for memory because it helps the body absorb nutrients from other foods that the brain needs to function properly.

The nutrients found in brown rice can also help improve brain function by increasing blood flow to the brain, according to a study published in the “Nutrition Journal.” This may improve memory and concentration levels for people with Alzheimer’s disease or other types of dementia. Brownrice is one of the staple foods that improve memory.


It’s clear that there are many foods that can help your memory, but it’s important to keep in mind that not all of them will work for everyone. If you try one and don’t see any improvement in your memory, try another!

There are plenty of options out there, so don’t get discouraged if something doesn’t work for you right away. If you follow our tips on how to eat more healthily overall and find a few foods that work well for your body type and needs then you’re already doing more than most people do when trying to improve their mental performance.

In addition to eating foods that help your memory, it’s also important to make sure you get enough sleep and exercise.

Looking for more ways to engage in wellness practices? Browse our wellness directory here.

Explore wellness coaches in California!


Disclaimer: The information and advice contained in our articles are intended for general informational purposes only. The content on our site does not provide any medical advice and only reflects the opinion of writers. You should always consult a qualified healthcare professional before making any decisions about your health or well-being.

Author: Yogchakra

Leave a Comment