Foods That Improve Your Memory

Foods That Improve Your Memory

Last update: 28 October, 2017

Your memory can diminish over time for many reasons. Sometimes it’s age, sickness, or simply stress that affects its ability to function. In any case, it is always possible to take steps to keep this deterioration from happening, or to keep it from having less severe effects on your memory. Today we look at foods that improve your memory.

The best way you can protect your memory is by taking care of your brain. The normal wear and tear that comes with age can be slowed down with the right precautions, the same with the effects of many diseases. As always, in these cases prevention is key.

Good nutrition is a determining factor to make sure that the brain is preserved and functioning correctly. Certain foods contribute directly to maintaining memory in its best condition. With this in mind, why not include them in your diet? The following are some of the foods that help memory.

“We are our memory,  we are that chimerical museum of shifting shapes,  that pile of broken mirrors.”

Jorge Luis Borges

Fish for your memory

Fish are rich in wonderful elements such as Omega 3 and Omega 6. These fatty acids are essential to feed and protect the brain. Omega 3 forms part of the grey matter and the brain’s celular membranes. It has been shown that frequent consumption is associated with better rates of learning and a better mood.


foods that improve your memory salmon


Fish, especially oily fish, are also a source of phosphorus, another component of neural membranes. Together, all of this protects from cognitive deterioration and neurodegenerative disorders. It contributes to overall memory and intelligence. It’s recommended to eat fish at least twice a week.

Dried fruit and nuts

Dried fruit and nuts are another fantastic source of Omega 3 and phosphorus. They also have B vitamins, magnesium, and vitamin E. All of this makes them into an important ally for good cerebrovascular health. They are a real treat for the brain.

It’s important to note that dried fruit and nuts are rich in antioxidants. Antioxidants serve to reverse aging in neurons. They fight free radicals, which produce oxidative stress. There is nothing healthier than eating a handful of nuts each day.


Berries have a lot of components that are wonderful for your health. Primary among them are antioxidants which, as we explained earlier, protect the body from oxidation. In this way, they prevent and moderate the effects of the passing of time in the brain. At the same time, they maintain memory and limit the impact of certain diseases such as Alzheimer’s.

Additionally, berries assist with communication between neurons. They also have an important anti-inflammatory effect that prevents damage to neurons. Experts suggest that raspberries are the best option, as they have the highest concentration of antioxidants.


Though many prefer to stay away from chocolate due to its high calorie content, the truth is that chocolate offers many more benefits than inconveniences. One of these is that it causes the stimulation of blood circulation in some areas of the brain. This is thanks to one of its components: flavanol.

foods that improve your memory chocolate

Flavanol is an element that is shown to have excellent effects on the memory, fatigue, insomnia, and the signs of aging. In addition to this, it fortifies vascular functioning. However, it’s ideal to consume chocolate as close to its original form as possible. When it is too processed, it loses many of its healthy properties.

Whole grains

All whole grains are magnificent for health and positively affect brain functions. They contain high concentrations of folic acid and Vitamin B6. Both elements contribute to keeping the brain in good shape. Their high fiber content helps regulate cholesterol and blood sugar, which also impacts brain health.

Whole grains help our memory and concentration. Consequently, they assist us to concentrate during highly intellectual work. If that wasn’t enough, it also lessens stress. It is ideal to base your daily diet on whole grains. It is estimated that whole grains should form up to 50% of your diet.


Eating should be a conscientious and responsible act. Our general state of health and the way in which we grow older depends greatly on the food habits that we cultivate. And the memory, that precious faculty, is preserved much better as part of a good diet.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.