15 Brain Foods to Boost Your Memory and Focus

15 Brain Foods to Boost Your Memory and Focus


Could the foods you eat impact your memory?

“I don’t remember.”  If you find yourself saying this often or your new hobby seems to be walking into a room only to forget why you’re there, take heart. Everyone gets a bit more forgetful as they age and it isn’t necessarily cause for concern. It is frustrating, however.

The good news is you have options rather than just writing everything down. Try these fifteen foods to boost your memory.

15 Foods to Boost Your Memory


1. Fish

Sixty percent of your brain is made of fat, which is what your body uses to produce more grey matter. Grey matter is where most of your nerve cells live, and people with more of it have better memories. They also tend to eat more fish high in omega-3 fatty acids, like salmon and trout.

2. Avocados

Like fish, avocados are full of good fats. In fact, a South African study showed that avocado leaves increase the number of neurotransmitters in the brain. This fruit also contains lots of memory-improving vitamin K.

3. Blueberries

Free radicals are electrically charged particles that form in the body during metabolism. They then travel around the body, damaging healthy cells. Blueberries are full of the antioxidants that stop these free radicals from running amok. Some of the antioxidants in blueberries tend to gather in the brain, where they stop free radicals, improve communication between brain cells and delay memory loss.

4. Turmeric

Like blueberries, this yellow spice is full of antioxidants. It also boosts the hormones that help brain cells grow and increases the flow of oxygen to your brain.

5. Broccoli

The word of the day is antioxidants, and broccoli, too, is full of them. It’s also an excellent source of vitamin K, which studies have linked to better memory in older adults. There are even some who believe vitamin K is “the best vitamin for memory and focus.

6. Spinach

Spinach, too, is an excellent source of vitamin K. This leafy green also brings vitamin A to the party, which helps reduce troublesome inflammation in brain cells.

7. Pumpkin Seeds

Pumpkin seeds are heavy hitters in the brain health department. They contain lots of zinc, magnesium, copper and iron, all of which play vital roles in brain health. Zinc is necessary for generating nerve signals and copper is vital for controlling them. Magnesium supports learning and memory, and doctors have linked a lack of it to several neurological diseases. Iron deficiencies leave people in a fog.

8. Coffee

Nonbelievers may not think you really struggle to function without your morning Joe, but science does. Studies show that people exhibit better focus after a cup of coffee. Drinking coffee over the long-term may reduce the risk of Alzheimer’s disease as well.

9. Dark Chocolate

In addition to boosting your mood, the antioxidants in dark chocolate protect brain cells from free radicals and inflammation. This can help you learn and remember more. Beware of overprocessing, however, which decreases these benefits. Choose chocolates containing at least 70 percent pure cocoa.

10. Walnuts

Walnuts contain antioxidants, including vitamin E and omega-3 fatty acids. Just one walnut a day may be enough to improve your brain function and help ward off Alzheimer’s disease.

11. Eggs

Science may not know whether the chicken came before or after the egg, but they do know that eggs are full of choline, folate and B vitamins. Choline helps the body create neurotransmitters and folate is often found lacking in Alzheimer’s patients and those with memory issues. Vitamin B improves memory as does vitamin D, which eggs also contain in abundance.

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