Foods that Improve Memory

Eat These Foods to Improve Your Memory and Boost Concentration

There's no denying the fact that as we age, our brain capacity also gets affected. However, research shows that there are certain foods that keep our brain healthy even in old age. The following article provides information about the various foods that improve our mental capability.
PsycholoGenie Staff
Last Updated: Mar 12, 2018
Human brain is the most complex and remarkable organ of the body. It stores, retains, and recalls information, just like the hard drive of a computer. Although, the function of the brain is the same for everybody, the capacity to store and recall information may differ from person to person. Some are gifted with a strong memory, while some find it really difficult to recall things.

The mental ability of a person can be described as the capacity to store, retain, and retrieve information. It involves various complex processes and mechanisms that occur in different parts of the brain. To keep all these processes running smoothly, the brain needs appropriate nutrients, just like the rest of our body. The nerve cells and cellular tissues, which may undergo wear and tear, are subject to deterioration. In order to replenish the damaged tissues, the brain needs a constant supply of certain nutrients. These nutrients help repair the damaged cells, thereby enhancing the brain functions and improving memory. These foods are known as brain foods.

Foods that Boost Memory

The best way to improve memory and concentration is by following a nutritious diet and a healthy lifestyle.

Antioxidants are not only capable of boosting the immune system, they also play an important role in enhancing memory and other brain functions. Antioxidants have the ability to scavenge free radicals, that are formed in our body when oxygen reacts with certain molecules. These free radicals are highly reactive oxygen species (ROS) which can damage the cells of our body. Antioxidants interact with these ROS and neutralize them, thereby reducing their harmful effects on the body. Moreover, antioxidants help in proper circulation of oxygen through the body, thus improving oxygen supply to the brain and enhancing its functions.

Omega-3 Fatty Acids
Human brain is made up of more than 60% fat and most of it is omega-3 fatty acid. It is also required for proper functioning of our brain and is associated with the cognitive functions. It cannot be manufactured in the body, which is why one needs to consume foods that contain these fatty acids, in adequate amounts and on a regular basis. Fish such as salmon and sardine are an excellent source of omega-3 fatty acids.

Vitamin B
Vitamins B6, B12, and folic acid play a vital role in maintaining brain health and improving memory and concentration. These vitamins prevent damage of nerve cells and also help in the synthesis of red blood cells (RBCs). These RBCs enhance blood circulation, thereby improving oxygen supply to the brain and other parts of the body. Fortified whole grain cereals are rich in folic acid (vitamin B9), that help in sharpening memory and improving concentration.

Milk and Eggs
Milk and eggs are excellent sources of choline, which is the building block of acetylcholine, which further is the main chemical required for promoting memory. A choline deficiency can lead to mental decline and may also contribute to the onset of Alzheimer's disease.

Foods containing iron are also good for brain as it helps in enhancing mental alertness. Following is a list of foods to improve your memory:
  • Grapes
  • Plums
  • Strawberries
  • Blueberries
  • Cranberries
  • Black currants
  • Orange juice
  • Papaya
  • Broccoli
  • Brussels sprouts
  • Avocados
  • Red bell peppers
  • Beets
  • Spinach
  • Artichokes
  • Green peas
  • Lentils
  • Dark leafy vegetables
  • Soy beans
  • Cauliflower
  • Cabbage
  • Sweet potatoes
  • Red tomatoes
  • Kale
  • Kidney beans
  • Whole grains
  • Wheat germ
  • Honey
  • Tofu
  • Oatmeal
  • Peanuts
  • Walnuts
  • Dairy products
  • Shrimp
  • Lamb Loin
  • Tuna
  • Fish oil
  • Chicken and beef liver
Include these brain booster foods in your regular diet to maximize your brain's potential. A healthy diet complemented with mentally-stimulating activities can help you sharpen your short-term, as well as long-term memory!
Tuna seafood
Lamb Loin
Fresh shrimps
Walnuts with leaves
Freshly Washed Kale
Cabbage Vegetable
Dark leafy vegetables
Spinach leafs
Beetroot juice
Avocado fruit
Brussels sprouts
Raw broccoli
Papaya fruit
Blackcurrant bunch with Leafs
Cranberry with leaves
Strawberries on White
Red plums
Bunch of Grapes
Vitamin B12 containing foods
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