Foods That Improve Memory – 13 Powerful Foods To Boost Your Brain Power!
Do you often forget where you have placed your car keys or important dates? Don’t worry! Your brain may just need a little makeover. Cognitive abilities may be enhanced with these 13 awesome foods that improve memory.
Do you know that foods containing sugars, refined carbohydrates, junk foods, unhealthy fats can have a negative impact on your memory, increasing the risk of memory-related disorders like dementia and Alzheimer’s disease?
What foods are best to improve memory? Listed below are memory enhancing foods that might help you remember things better than everyone else!
13 Foods That Improve Memory
Foods rich in healthy fats, antioxidants, B-complex vitamins, choline, caffeine, and important minerals make perfect memory boosting foods. Let us explore which foods contain these nutrients!
1. Dark Chocolate
If you are a hardcore chocolate lover like me, you will love the fact that chocolate may improve the cognitive functioning of the brain and enhance your overall thinking capacity provided you choose dark chocolate with at least an 85% or higher value.
Dark chocolate contains a high number of antioxidants, especially flavonoids, which help in increasing the brain-derived neurotrophic factor (BDNF) which is responsible for increasing memory.
Dark chocolate helps in increasing spatial memory which allows one to remember one object in relation to other objects.
People who have a good spatial memory can remember addresses and can navigate the newbies very well across a particular city because they are able to memorize locations in relation to other locations more easily.
Be particular about choosing the chocolate because it is the darker version (85% and darker), that has a higher content of cocoa and this is the part that contains antioxidants. 1
Avocados are the healthiest fruit and they are low in sugar! They are also a rich source of fiber and monounsaturated fat which can reduce the bad cholesterol (LDL) from the body.
But what makes avocados an amazing memory boosting foods is the presence of lutein which is a special carotenoid responsible for improving eye health – also known to improve the cognitive function of the brain.
Furthermore, avocados contain potassium in rich quantities along with folate, vitamin B, vitamin K, Vitamin E, manganese, magnesium, copper, iron, zinc, phosphorus and calcium. These vitamins and minerals play many roles in a healthy functioning body, as well as brain protection.
The best source of fiber and proteins along with good amounts of omega -3 fatty acids are beans. Although fish is the best source of healthy fats, beans are the next best source.
Beans also contain vitamin B1 or Thiamine in small amounts, as much as 0.3 milligrams in one cup (which is around 180 grams). Thiamine deficiency is known to cause neurological disturbances which also includes the loss of memory.
If you have heard that blueberries are the topmost food with the highest number of antioxidants, here is the good news! Red beans are known to contain many more antioxidants than blueberries.
Antioxidants are needed to prevent the diseases like Alzheimer’s which is becoming quite common among the elderly.
Beans are one of the best foods to improve memory because of their antioxidant properties and they contain omega-3 fatty acids in decent amounts. 3
Eggs are an excellent breakfast food since they may improve the levels of good cholesterol, improve the vision, help in weight loss, provide a good amount of protein and provide great muscular strength.
Eggs are a good source of folate, vitamin B12 and vitamin B6 – all of which are majorly responsible for producing a neurotransmitter called acetylcholine but the major credit goes to choline.
Choline helps in producing an important neurotransmitter called acetylcholine which improves important brain functions like learning and memory.
In fact, there were several studies which proved that the intake of choline helps in improving memory. 4
Beetroots are one of the best foods that improve memory because of their ability to increase the flow of blood to the brain.
Consuming beetroots as a part of salad on a daily basis can help but consuming beetroot juice is the best way to improve memory since it is the easiest way to consume beetroot in large amounts.
The nitrates that are present in beetroots get converted to nitric oxide which helps in relaxing the blood vessels and this enables the proper flow of blood to your brain resulting in the improvement of memory. 6
In fact, studies have proved that vegetables appearing dark red in colour can prevent dementia!
Since beetroot juice alone would taste bitter, it can be blended with other tasty vegetables and fruits like apples, carrots, celery, ginger and dash it with the flavour of lime to prepare a healthy morning drink.
6. Fish Sources (Fish & Fish Oil)
Fish sources like fish oils or naturally available sources such as salmon, herring, mackerel, sardines and tuna are rich sources for healthy fats called omega-3 fatty acids.
DHA (Docosahexaenoic acid) which is a special type of omega-3 fatty acid found in fish is crucial for the healthy functioning of the brain, including cognitive functioning, which involves reasoning, learning, memorizing and gathering information. 7
Fish oil is known to combat age-old memory-related disorders like Alzheimer’s and dementia.
Choose to consume any types of the above-mentioned fish or buy over the counter fish oil supplements to enrich yourself with enough of omega-3 fatty acids that are to boost your memory! Be sure to read the label for supplements, stating that the oils have been molecularly distilled for purity and with fish, choose cold-water, not farm-raised options.
7. Almonds Are An Amazing Memory Enhancing Food
Almonds are tiny yet incredibly nutritious! These are packed with rich vitamins like thiamine, vitamin E, Riboflavin, Niacin, vitamin B6, Folate, Pantothenic acid, Choline and Betaine – all of which improve memory.
Strikingly, these tiny nuts fulfil almost every important nutrient that our body requires. These are enriched with abundant amounts of Calcium, Iron, magnesium, phosphorus, potassium, zinc, copper, manganese and selenium.
Among all the nutrient properties of almonds, it is the presence of choline, omega-3 polyunsaturated fatty acids, folate and vitamin E that makes these nuts one of the best sources to improve memory. 8
To make the best of almond nutrition, soak the nuts overnight and peel off the skin early in the morning and consume them before your breakfast.
Just a sip of freshly brewed coffee from the original beans can support focus and attention and you know the reason, Caffeine!
This kickstarter of the day that will turn your morning blues into something beautiful is Coffee. Fortunately, drinking coffee is also one of the ways to improve memory.
Coffee is best known to increase long-term memory because it hampers the function of a chemical called adenosine which may otherwise stop the function of a hormone called norepinephrine.
Norepinephrine is very much essential for the enhancement of memory!
So, what more? Taking small coffee breaks in between learning and retaining information may help one to memorize the information much better.
Elderly people who are experiencing cognitive decline can drink coffee to reverse this most commonly occurring phenomenon.
There are a lot many varieties of blueberries available which among why you may experience different kinds of tastes. Some may seem sour while others taste absolutely sweet!
Irrespective of their varied taste, berries are considered one of the best foods to help with memory because of their most powerful property – a huge number of antioxidants.
In fact, these are the highest antioxidant containing fruits among all the commonly consumed fruits and vegetables and the major antioxidants are flavonoids which belong to a group called polyphenols!
Polyphenols are characterized by their anti-inflammatory properties which can fight mental health issues like stress and inflammation that can otherwise result in a cognitive decline.
There are numerous studies which prove that the intake of flavonoids can result in the improvement of memory. 10
To make the best use of blueberries as memory boosting foods, you can consume blueberry juice or simply consume blueberries as such.
10. Green Tea
One of the nicest and easiest ways to calm yourself down and experience a state of blissfulness is to relish a warm cup of green tea every day!
Just sit back and take a sip of this healthy, weight loss, a brain-healthy beverage to improve your physical and mental health altogether.
Catechin which is an antioxidant present in green tea is known to combat the process of memory loss which is common to occur with aging.
Green tea is said to contain a special amino acid called L-theanine that can improve the performance of an important neurotransmitter called GABA (Gama amino-butyric acid).
GABA is essential for reducing anxiety and promoting relaxation. If you are currently on a mission to lose weight, green tea is also going to additionally help you prevent memory loss and promote relaxation.
One of the important cruciferous vegetables apart from cabbage, cauliflower, garden cress, and kale is broccoli.
In fact, it is quite easy to separate the broccoli heads from their stalks and put them into salads. Simply add the buds into salads or baked potatoes or pasta.
You can also pair it up with other healthy vegetables like tomatoes, zucchini or squash to prepare a healthy breakfast salad.
Broccoli contains decent amounts of choline, vitamin K and folate, all of which are essential for improving memory-related functions. They also contain important compounds called glucosinolates which help in improving cognitive functions. 12
The quantity of vitamin K in Broccoli is so high that just one cup of chopped broccoli helps you meet more than 100% of your daily vitamin K requirement.
Vitamin K is essential for improving episodic memory which can be defined as memory-related to various instances of our life including locations, people and emotions, in short, it is a combination of all our past experiences.
12. Red Wine
Red wine contains a special antioxidant called resveratrol which is an important compound of the polyphenol group.
Resveratrol can help in increasing the flow of blood to the brain. This prevents age-related memory decline and further improves the functioning of the brain.
However, you have to keep in mind that red wine is to be consumed in moderation, that is 1-2 glasses per day. This may prevent the most common age-related neurological disorders like Alzheimer’s disease, Parkinson’s disease, and dementia. 13
Apart from improving memory, red wine can also improve heart health, increase the bone density, reduce bad cholesterol, boost the immune system, reduce the risk of type-2 diabetes, reduce the risk of cancer and increase the lifespan.
Surprisingly, the shape of walnuts is similar to that of a brain and walnuts do enhance our brain power because of the presence of DHA which is an important omega-3 fatty acid that can safeguard the brain health in the newborn babies and enhance the cognitive functioning.
Also, walnuts are said to contain a comparatively high number of antioxidants than other nuts! In addition to this, they contain good amounts of folate and vitamin E which are essential for preventing memory-related disorders especially Alzheimer’s.
Consuming just 100 grams of chopped walnuts can give you around 25% of Thiamin, folate and vitamin B6. 14
How To Increase Memory Power – Tips To Enhance Memory & Overall Cognitive Functions
Cognitive ability depends on how well you are in utilizing your brainpower! Just as you exercise your muscles in order to stay strong, you need to exercise your brain by engaging yourself in certain logical activities in order to think and learn efficiently.
- Try to solve various challenging puzzles to boost brainpower.
- Practice mindfulness and focus on staying alert.
- Engage your brain in logical thinking regarding all aspects of your life.
- Get adequate sleep and curb your stress levels.
- Learn new things and maintain a journal to keep a record so that you are able to remember the newly learned things in the long run!
- Play some interesting memory games, there are numerous memory games available online that can help you memorize better!
Finally, do not forget to follow the above-mentioned brain-boosting diet that includes a lot of your favorite foods such as dark chocolate, red wine, avocados and other easy to include protein-rich foods like eggs, beans and almonds.
To make the most out of wonderful compilation of foods that improve memory, you can start your day with coffee, have eggs and soaked almonds for your breakfast, include beans, beets, avocados and broccoli more often in your lunch, sip on a refreshing cup of green tea and enjoy some crunchy walnuts as your evening snack, Do not forget to drink red wine occasionally (only in moderation)
Make blueberries and dark chocolate a regular part of your routine to gain the maximum antioxidants!