Discover The Foods That Could Actually Improve Your Memory

Content by: 180 Nutrition

best foods for memory

With the increasing population being hooked to the digital lifestyle, Psychology Today cited their concern on people having digital dementia, which is a term coined by neuroscientist Manfred Spitzer. This disease is getting common these days due to the overuse of digital technology that can eventually lead to deterioration of cognitive abilities.

Is there a way to prevent this? Some believe that certain types of food can actually improve your memory.

Before you continue reading, please keep in mind that there are two limitations in every study. First is that researchers usually use animals for their observations so it is difficult to say whether the information is also applicable to humans. Second, human memory is difficult to accurately study or test.

We hope that you will find the following foods personally beneficial to you.


According to the research cited in The British Journal of Nutrition, eating certain fruits that are rich in flavonoids may have positive effects on one’s memory. One of those foods that are rich in flavonoids are berries.

Quercetin, catechin, caffeic acid, and anthocyanin are some of the antioxidants that can be found in berries. These antioxidants help reduce oxidative stress and inflammation. In 2014, the National Centre for Biotechnology Information indicated in the review note that the antioxidant compounds which can be found in berries have positive effects in the human brain. Some of these include but not limited to:

  • Reduce or delay neurodegenerative diseases, which are usually age-related
  • Increase plasticity, which boosts memory and learning since the brain cells form new connections
  • Improve brain cell communication

Member of the berry family includes the following:

  • Grapes
  • Cranberries
  • Acai berries
  • Bilberries
  • Strawberries
  • Goji berries
  • Raspberries
  • Blueberries


Another food that may help support your brain health is low in calories but is a good source of dietary fibre. Broccoli contains glucosinolates, which produces isothiocyanates when the vegetable has been digested by the body.

These isothiocyanates may lower the risk of the human brain from experiencing neurodegenerative decline. It can also reduce oxidative stress since it also contains flavonoids, which further support brain health. Other vegetables also contain glucosinolates, such as:

  • Kale
  • Turnips
  • Cauliflower
  • Cabbage
  • Bok choy
  • Brussels sprouts


Many enjoy eggs as part of their breakfast regime. However, only a few are aware of their effectiveness as food for the brain. The egg is a good source of several B vitamins like:

  • Folic acid
  • Vitamin B-12
  • Vitamin B-6

According to published research in PLOS ONE, the B vitamins may delay cognitive decline and could prevent brain shrinkage.


One popular fruit that helps support the brain and a good source of healthy fat is the avocado. Consuming monounsaturated fats may lower blood pressure, which can be linked with cognitive regression. Aside from avocado, other foods that are also good sources of healthy fats are the following:


Legumes have an excellent nutritional profile and one of those is the peanut. Just like avocados, peanuts are a good source of healthy fats. Peanuts contain protein which keeps up the daily energy level. Thus, increasing memory and brain performance. In order to keep the brain healthy, peanuts have key vitamins including resveratrol and vitamin E.

According to the evidence gathered by researchers from the University of Porto, the natural non-flavonoid antioxidant that can be found in peanuts suggests that it has protective effects. This means that it may help prevent neurological diseases, which include but not limited to Parkinson’s and Alzheimer’s.


Coffee, probably one of the most loved beverages in the world, can also help boost the brain’s capacity to process the information especially when you are assisting in assignment help. Most people know how coffee aids in increasing concentration. Many drink this to help them focus and stay awake.

Since coffee contains caffeine, it blocks adenosine, a substance in the brain that lets us feel sleepy or tardy. Aside from helping people stay alert, it can also cause an increase in brain activity or brain entropy. High entropy would mean that the brain can accommodate and process more information.

As we age, we need more antioxidants to nurture the brain’s health. Studies find that consuming coffee for a long time may lead to a lower chance of having:

  • Alzheimer’s disease
  • Parkinson’s disease
  • Stroke
  • Cognitive decline

However, doctors warn the public not to intake too much caffeine since it can negatively affect a person’s sleeping patterns.


We’ve discussed several types of food that can be eaten to improve one’s memory. But how about drinks? Our brain is comprised of approximately 75% water while our body is composed of 60% water. Therefore, it can easily be deduced that water has a big impact on one’s health, especially the brain’s health.

There is currently no research conducted proving that drinking water will improve our memory. However, there are studies conducted regarding dehydration. When a person is dehydrated, even in small amounts, it might lead to confusion and memory problems. Thus, we can say that it is truly essential to make it a habit to drink water regularly.

Everything we listed here supports the simplest dietary rule: “Eat a well-balanced meal.” This well-balanced meal is composed of high fibre fruits and vegetables, plus low sugar and refined flours.

This article is only a simple food for thought that we hope you can remember so you can personally gauge whether the food mentioned are effective memory boosters or not.

Bio: Leon Collier is a freelance writer from the UK who works, offering services such as custom essay service. He has passion in writing and even provides essay help about a wide range of topics from marketing, self-development, travel, and pop-culture. On his “me” time, he either plays tabletop games or just stays at home and reads books. Follow and message him on Twitter: @LeonCollier12.

Image: Photo by Brooke Lark on Unsplash

180 Nutrition

This article was curated by 180 Nutrition who were founded in March 2010 with the goal to offer the very best in natural health supplements and resources. The passionate team are aligned with leading health and wellness professionals including nutritionists, naturopaths, functional medicine and exercise specialists. They regularly connect with... Read More

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