Foods That Improve Memory – 13 Powerful Foods To Boost Your Brain Power!
Do you often forget where you have replaced your car keys or forget to remember the most important dates? Don’t worry! Your brain just needs a little makeover. You can really enhance your cognitive abilities with these 13 awesome foods that improve memory.
Do you know that foods that contain sugars, refined carbohydrates, junk foods, unhealthy fats can have a negative impact on your memory and also increase the risk of some memory related disorders like dementia and Alzheimer’s disease?
So which kinds of foods should you choose to improve memory? Here is the list of memory enhancing foods that might help you memorize things much better than everyone else!
13 Foods That Improve Memory
Foods that are rich in healthy fats, antioxidants, vitamin B, choline, caffeine, and other 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 chocolates can improve the cognitive functioning of the brain and enhance your overall thinking capacity provided you choose dark chocolates.
Dark chocolates contain a high number of antioxidants in them especially the flavonoids which help in increasing the brain-derived neurotrophic factor which is responsible for increasing memory.
Dark chocolate helps in increasing spatial memory which is nothing but remembering 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 better than everyone else.
Be particular about choosing the chocolate because, the darker it is, the more is the content of cocoa and it is the cocoa that contains antioxidants.
Avocados are the healthiest fruits with a good number of proteins and low sugars! They are in turn rich source of fibre and healthy monounsaturated fats which can reduce the bad cholesterol (LDL) from the body.
But what makes avocados the best memory boosting foods is the presence of lutein which is a special carotenoid responsible for improving eye health and also to improve the cognitive functions of the brain.
Furthermore, avocados contain potassium in rich quantities along with folate, vitamin B, vitamin K, Vitamin E, manganese, magnesium, copper, iron, zinc, phosphorous and calcium.
In fact, studies have shown that people who ate one fresh avocado each day continuously for six months have experienced 25% increase in the levels of lutein.
The best source of fibre and proteins along with good amounts of omega -3 fatty acids are beans. Though fish are the best source of healthy fats, beans are the next best source.
Beans also contain the vitamin B1 Thiamine in little 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 so far learnt that blueberries are the topmost foods to be having 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 quite common to occur among the old and elderly.
Beans are the best foods to improve memory because of their antioxidant property apart from the fact that they contain omega-3 fatty acids in decent amounts.
Eggs make the best breakfast foods since they can improve the levels of good cholesterol, improve the vision, help in weight loss, provide a good number of proteins 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 the most important brain functions like learning and memory.
In fact, there were several studies which proved that the intake of choline helps in improving memory.
Consuming just one medium sized egg can give you 110 milligrams of choline. If you are looking for ways to improve memory, eating 2 eggs per day would be an ideal way to go!
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.
In fact, studies have proved that vegetables that appear dark red in color can prevent dementia!
Since beetroot juice alone would taste bitter, you can blend in 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 source like salmon, herrings, mackerels, 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 the most important activities like cognitive functioning which involve reasoning, learning, memorizing and gathering information.
Fish oil is known to combat age-old memory-related disorders like Alzheimer’s and dementia.
You can either 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!
7. Almonds Are The Best Memory Enhancing Foods
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 which makes them the best foods to 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, phosphorous, potassium, zinc, copper, manganese and selenium.
Among all these nutrient properties of almonds, it is the presence of choline, omega-3 polyunsaturated fatty acids, folate and vitamin E that makes these nuts the best foods that improve memory.
To make the best of almonds nutrition, you can 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 melt you down and you know the reason, Caffeine!
The best 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 your learning and revising sessions may help you memorize the information much better.
Not just this, the old and elder people who are subjected to a cognitive decline can drink coffee to reverse this most commonly occurring phenomenon.
Apart from improving memory and boosting your cognitive abilities, coffee is known to enhance your mood, keep you happy, active, alive for a long time!
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 the best foods that help with memory because of their most powerful property – Presence of 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 proved that the intake of flavonoids can result in the improvement of memory.
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 if blissfulness is to relish a warm cup of green tea every day!
Just sit back and take a sip of this healthy, weight loss, brain healthy beverage to improve your physical and mental health altogether.
With reference to mental health, green tea is known to reduce anxiety, relieve you from stress and improve memory.
Catechin which is an antioxidant present in green tea is known to combat the process of loss of memory that is common to occur with the onset of age.
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 the salads. You can 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.
The quantity of vitamin K in Broccoli is so high, 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 collaboration of all the experiences we have faced in the past.
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 the 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 can keep you away from the most common age-related neurological disorders like Alzheimer’s disease, Parkinson’s disease, and dementia.
Apart from improving memory, red wine can also improve your 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 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.
How To Increase Memory Power – Tips To Enhance Memory & Overall Cognitive Functions
Your cognitive abilities depend on how good you are in utilizing your brain power! Just like 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 so as to boost your brain power.
- Practice mindfulness and try to stay alert all the time.
- Engage your brain in logical thinking regarding every aspect of your life.
- Get enough sleep and try to 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 favourite foods like dark chocolates, red wine and other easy to include protein-rich foods like eggs, beans, avocados, 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!
Sai Sudha is a certified health blogger, who has an experience of above 2 years with an authorized certificate in the area of Introduction to food and health from Stanford University.
She has a special interest in life sciences, human psychology and fitness which drove her to make blogging turn passion to profession. Being an introvert, writer, empath and a nature lover, she loves Yoga and believes it to be one of the best pathways to self discovery! She loves travelling, exploring new places and wants to spread help through words. She finds happiness in little things which makes her live life to the fullest.