8 Foods to Boost Memory

Doctor William C Lloyd Healthgrades Medical Reviewer
Medically Reviewed By William C. Lloyd III, MD, FACS
  • grandparents-at-farmers-market-with-grandson
    Eating for Brain Health
    Your brain and its memory function depend on good blood flow and healthy nerves to work well. To keep your arteries and brain cells healthy, get regular exercise and eat a nutritious diet. And be sure to include these memory-boosting foods.
  • All About Olive Oil
    1. Olive Oil
    Olive oil is rich in monounsaturated fat. This type of fat has anti-inflammatory and antioxidant effects that may help prevent Alzheimer’s disease. In a three-year study of women ages 60 and older, those who consumed more monounsaturated fats had the least decline in memory.
  • Salmon fish fillet with fresh herbs
    2. Rosemary
    Rosemary, a Mediterranean herb with a distinctive piney scent, contains carnosic acid. Laboratory studies suggest that this polyphenol compound guards against injury to brain neurons and aids healthy blood flow in the brain.
  • The Dairy/Nut Debate: Myth
    3. Walnuts
    Walnuts, along with pecans and almonds, are a good source of vitamin E. This vitamin is an antioxidant that could help lower your risk for Alzheimer’s disease. Sprinkle a few nuts on salad, cereal, or yogurt, or grab a handful for a healthy snack.
  • Healthy meal
    4. Trout
    Fish rich in omega-3 fatty acids, such as trout, might help protect your memory. In older men and women, eating fish twice a week was associated with a 13 percent slower rate of decline in cognitive ability. Other fish with these same healthy fats are salmon, mackerel, halibut, and tuna.
  • vegetables, tomato, carrot, pepper, eggplant, squash, onion
    5. Eggplant
    This glossy purple vegetable is loaded with brain-friendly phenolic compounds, including chlorogenic acid and quercetin. These antioxidants may help stave off damage to lipids and proteins in cells.
  • Curly Kale
    6. Kale
    Eating kale and other dark green leafy vegetables rich in folate may help keep your brain sharp. Getting too little folate is linked to thinking problems and dementia. One study found that eating a lot of dark green leafy vegetables was linked to “younger” mental functioning in older women.
  • berries, fruit salad
    7. Blueberries
    Delicious blueberries contain anti-inflammatory and antioxidant compounds called anthocyanins. After you eat foods containing anthocyanins, these substances show up in your brain tissue, where they may help brain cells communicate better. Some research has shown that eating blueberries enhances memory in older adults.
  • Chocolate
    8. Dark Chocolate
    Cocoa, the main ingredient in dark chocolate, is rich in flavanols. These compounds may help protect brain cells from injury. In a recent study, drinking a cocoa beverage daily for eight weeks led to better memory and overall mental functioning in older adults with mild cognitive impairment.
8 Foods to Boost Memory
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Last Review Date: 2021 Jun 8
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