Diet & Nutrition

11 Best Foods to Improve Your Memory

Isn’t it surprising that the world has different types of food, and these benefit every aspect of health? There are foods for glowing skin, for good heart health, for prevention of cancer, etc. The list is never-ending. But did you know there are foods as well which improve your memory? Do you often forget things? Do you wonder what those foods are and want to include them in your diet? Don’t worry, we have got you covered. Here we have gathered the 11 best food items that are beneficial for the memory. Go ahead and keep scrolling to have an extremely good memory.

Fatty Fishes

Since we were kids, we have heard our parents say that fish is good for our memory. But do you know why? Fatty fish consists of omega-3 fatty acids which help the functions of the brain, which include memory and thinking. Our brain uses omega-3s to make nerve and brain cells. This helps in sharpening our brains and also enhances our mood. Furthermore, it protects the brain against cognitive decline. Some fatty fishes include sardines, tuna, herring, and salmon.


Coffee is essential for the brain because of two of its constituents: caffeine and antioxidants. The caffeine content in coffee helps block a substance in the brain known as adenosine, which induces sleep. Both caffeine and antioxidant content help in improving the brain’s health. These compounds also increase the capacity of the brain for information. Other than that, caffeine helps increase alertness and also sharpens concentration. Despite its benefits, drinking too much coffee can lead to neurological disorders. Keeping this in mind, limit yourself to no more than 2-3 cups of coffee per day.


Blueberries are one of the berries that boost our memory. It also has antioxidant and anti-inflammatory properties. Its antioxidant properties also help against oxidative stress and inflammation, which prevent the aging of the brain. Furthermore, blueberries also help in improving brain cell communication, reducing body inflammation, and boosting learning. Other berries, including strawberries, mulberries, and blackberries, can also help in improving memories.


Turmeric is a spice that is used in curries for its flavour and colour. Curcumin, which is a bioactive component in turmeric, is known to be able to enter the brain and benefit its cells. Curcumin in turmeric helps improve the memory of people suffering from Alzheimer’s. It also induces serotonin and dopamine, which enhance mood, and this compound helps in the growth of new brain cells. 


Broccoli is packed with various health benefits, and one of them is boosting memory. It is rich in vitamin K, a fat-soluble vitamin that helps in the formation of sphingolipids, which is a type of fat that is densely found in the brain. Broccoli is also rich in glucosinolates, which break down to form isothiocyanates which lower neurodegenerative diseases. Furthermore, broccoli also consists of antioxidants and anti-inflammatory compounds that protect the brain from damage.

Dark Chocolate

Dark chocolate, which is also known as cocoa, is filled with flavonoids, antioxidants, and caffeine. The flavonoid in chocolate helps the neurons and blood vessels in the brain enhance memory and learning and also stimulates blood flow. Eating dark chocolate helps in improving brain plasticity, is responsible for learning, and also enhances mood. Eating milk chocolate is not as beneficial as dark chocolate because it only has around 10-50% cocoa, whereas dark chocolate contains about 70% cocoa.

Nuts and Seeds

Nuts and seeds contain omega-3 fatty acids and antioxidants that are good for the brain. It also contains vitamin E, which protects the brain cells from oxidative damage caused by free radicals. It also improves cognition and boosts the memory of patients suffering from Alzheimer’s disease. Some of the nuts and seeds include pumpkin seeds, sunflower seeds, almonds, and hazelnuts.


Oranges are one of the best sources of vitamin C, which prevents mental decline. Consuming vitamin C enhances memory, attention, focus, and the speed of decision. It also protects the brain cells from oxidative cell damage caused by free radicals. It is also known to prevent the risks of Alzheimer’s and schizophrenia.


Eggs are a great source of vitamin B6, B12, folic acid, and choline and also enhance memory. Choline helps in the formation of acetylcholine, which boosts memory and enhances mood. Egg yolk is one of the best sources of choline. The B vitamins found in eggs lower the level of homocysteine, which helps in the prevention of brain aging in older people.

Green Tea

Green tea contains caffeine, which is important for memory. It enhances various functions of the brain, like alertness, focus, thinking, and memory. Green tea consists of an amino acid that can reach the brain cells and reduce anxiety. It is also rich in antioxidants and polyphenols, which prevent the aging of the brain and also reduce the risks of Alzheimer’s disease to some extent.


Avocado is a delicious and creamy fruit that has several health benefits and one of them is enhancing memories. It contains monounsaturated fat, which reduces the risk of cognitive decline. Avocado is also known to reduce blood pressure.

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