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Foods that Improve Memory and Boost Concentration

Amruta Deshpande Jan 9, 2019
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. Here is an information about the various foods that improve our mental capability.
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 not only boost the immune system, they also play an important role in enhancing memory and other brain functions. Antioxidants have the ability to scavenge free radicals 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. Choline deficiency can lead to mental decline and contribute to the onset of Alzheimer's disease.
Foods containing iron are also good for brain as it helps in enhancing mental alertness. Here is a list of foods to improve your memory:





Orange juice



Red Bell Peppers



Green peas


Dark Leafy Vegetables

Soy beans



Sweet potatoes

Kidney Beans

Whole Grains

Dairy Products


Chicken and beef liver

  • Plums
  • Black currants
  • Brussels sprouts
  • Avocados
  • Artichokes
  • Red tomatoes
  • Kale
  • Wheat germ
  • Honey
  • Tofu
  • Oatmeal
  • Peanuts
  • Walnuts
  • Lamb Loin
  • Tuna
  • Fish oil
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!