Foods That will Help Boost Your Memory


Have you ever found yourself in a situation where you’re struggling to remember something from your past? Maybe it was an important event, like the birth of your child, or maybe it was just trying to recall the name of that new restaurant that opened up down the street.

Either way, as we get older and our brains start slowing down, it can be difficult to remember things as clearly as we used to. Luckily there are plenty of natural ways to boost your memory and mind! With these foods and supplements—all backed by science—you’ll be able to keep your mind sharp longer than ever before. So let’s get started!


Green, leafy vegetables

Green, leafy vegetables like spinach, kale, collard greens and Swiss chard are excellent sources of vitamin K (vitamin K helps the body absorb calcium from food). They also provide a healthy dose of vitamin C and B vitamins (B6 in particular is important for brain health).

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The antioxidants in green vegetables help protect your brain from free radical damage that can cause Alzheimer’s disease or dementia.



Berries are a great source of antioxidants, which means they help prevent free radical damage. Blueberries are the best berry for your brain because they contain more antioxidants than any other type of berry and have been shown to improve memory and recall. Strawberries, raspberries, and blackberries are also good for you!

Coffee and tea

Coffee and tea are rich sources of caffeine, which is a stimulant. Caffeine can help improve your memory by sharpening your focus and making you more alert. But it can also make you anxious, so be sure to stick to a small amount—the recommended maximum is 400 mg per day, or about 4 cups of coffee or 8 cups of tea—and don’t drink too much at once since that can cause jitters.


Caffeine is found naturally in chocolate but also added to many other foods and drinks such as soft drinks, energy drinks, ice cream and even candy bars!


  • Fish: Omega-3 fatty acids are a type of polyunsaturated fatty acid that has been shown to be critical for brain health and function. These fatty acids, as well as other nutrients found in fish, are known to help prevent cognitive decline and fight against age-related memory loss.

The best way to get enough omega-3s is by eating fish at least twice a week or taking an omega-3 supplement daily. Two servings of fish per week will provide the recommended amount of omega-3s while also providing other important nutrients such as vitamin D and protein.

Note that some types of fish can be contaminated with mercury or other toxins so it’s important to limit your intake of certain types (like swordfish) if you’re pregnant or nursing , or if you have high blood pressure. The FDA has a guide to mercury levels in various types of fish and shellfish so you can find out which ones are safest to eat.

Nuts and seeds

Nuts and seeds are a great source of omega-3 fatty acids, which help protect your brain from damage. They contain vitamin E, which is important for brain function. Eating nuts regularly has also been linked to a lower risk of developing Alzheimer’s disease and other forms of dementia. It’s not clear how much difference there is between the brain benefits from eating walnuts, almonds or pecans; however, if you enjoy them all then it’s fine to eat them in equal amounts – just go easy on the salt!

Extra-virgin olive oil

Extra-virgin olive oil is one of the best sources of polyphenols, which are antioxidants that can help prevent cognitive decline. Extra-virgin olive oil contains vitamin E and omega-3 fatty acids, both of which have been shown to improve memory and brain function.

Olive oil also has other health benefits such as reducing your risk of heart disease and diabetes.

Whole-grain breads, cereals, and pastas

Whole-grain foods, such as whole-wheat breads, cereals, and pastas are rich in B vitamins and magnesium. These nutrients are essential to a healthy brain because they help stimulate nerve cells and support the production of neurotransmitters (brain chemicals that send messages between neurons).Both whole grains and nuts contain selenium—an antioxidant mineral important for keeping your brain healthy.

A diet high in refined carbohydrates can lead to mood swings, anxiety and depression; this is because these types of foods cause blood sugar levels to spike quickly before dropping back down again—this leads to mood swings due to low serotonin levels in your body. If you’re looking for long term energy then stick with a diet high in whole grains!

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Beans and peas

Beans and peas are rich in folate, a B vitamin that is crucial to brain function. Beans and peas are also good sources of protein, fiber and other B vitamins.

There are a number of foods that can help boost your memory.

Here are some foods that will help boost your memory:

  • Foods rich in vitamins, minerals and omega-3 fatty acids. These include spinach and kale, tuna, sardines and salmon. Omega-3s can also be found in walnuts and flax seeds.
  • Fruits and vegetables high in antioxidants such as berries (blueberries specifically), apples, carrots, sweet potatoes, oranges; leafy greens like collard greens; nuts like almonds for example are all great sources of antioxidants which help prevent cell damage caused by free radicals thus preventing inflammation from getting worse over time.
  • Inflammation can cause blood vessels to clog up which leads to poor blood circulation which causes problems with many different organs in the body including our brain so reducing inflammation is key when it comes down to preventing memory loss due to aging effects such as dementia type symptoms!


Remember to incorporate a variety of foods that can help boost your memory into your diet. Start with the ones that are easy to prepare, like green leafy vegetables, berries, and nuts. Then branch out as you get more comfortable with the process!