How to boost your memory with a brain-healthy diet

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Research shows that what you eat can significantly impact your memory function.

A diet rich in healthy fats and a variety of plant foods can benefit your brain health. Phytonutrients, found in certain plants, are believed to prevent diseases and boost memory.

While we are still learning about the best brain-healthy diets, studies suggest that what’s good for your heart is also good for your brain.

So, to enhance your memory, avoid unhealthy fats and include a diverse range of plant-based foods in your diet.

Foods that boost memory


  • Berries: High in antioxidants, berries like blueberries can protect the brain from oxidative damage, preventing aging and memory loss.
  • Grapes: Rich in resveratrol and polyphenols, grapes can boost brain function.
  • Watermelon: Contains lycopene, an antioxidant, and is a great source of hydration, essential for brain health.
  • Avocados: Full of monounsaturated fats, avocados can improve memory by enhancing blood cholesterol levels.


  • Beets: Rich in nitrates, beets help increase blood flow to the brain.
  • Dark Leafy Greens: Packed with antioxidants like vitamin C and folate, these greens can reduce memory loss and improve blood circulation.

Whole Grains and Legumes

  • Examples include cracked wheat, whole-grain couscous, chickpeas, oats, sweet potatoes, and black beans. These complex carbohydrates provide a steady supply of glucose, essential for brain function. They are also high in folate, a memory-boosting B vitamin.


  • Fatty Fish: Salmon, trout, mackerel, and sardines are rich in omega-3 fatty acids, which can improve memory. Aim to eat these one to two times per week.
  • Shellfish and Crustaceans: Oysters, mussels, and shrimp are excellent sources of vitamin B12, crucial for preventing memory loss.

Healthier Fats

  • Olive Oil: Contains monounsaturated fats that help reduce bad cholesterol levels.
  • Nuts: Especially walnuts, provide omega-3 fatty acids that improve vascular health and lower triglycerides.

Herbs and Seeds

  • Cocoa Seeds: Rich in flavonoid antioxidants, cocoa protects arteries and prevents blood clots.
  • Rosemary and Mint: Rosemary improves blood flow to the brain, enhancing concentration and memory, while peppermint aroma boosts memory.
  • Sesame Seeds: High in tyrosine, which produces dopamine, keeping the brain alert. They also contain zinc, magnesium, and vitamin B6, essential for memory function.
  • Saffron: Positively impacts individuals with mild to moderate Alzheimer’s disease.

To maintain memory function, control your cholesterol, blood sugar, and blood pressure. Avoid smoking, take daily walks, and keep a healthy weight.

These lifestyle changes, combined with a nutrient-rich diet, can help preserve and boost your memory.

If you care about brain health, please read studies about how the Mediterranean diet could protect your brain health, and blueberry supplements may prevent cognitive decline.

For more information about brain health, please see recent studies about antioxidants that could help reduce dementia risk, and Coconut oil could help improve cognitive function in Alzheimer’s.