Key Takeaways
- Memory can be enhanced by exercise, the ability to get enough sleep, and the foods you eat.
- Certain foods boost memory, in part, because they can decrease inflammation, protect brain cells from oxidative stress and damage thanks to their antioxidant content, and more.
- Memory-boosting foods registered dietitians recommend include chia seeds and blueberries.
While it’s common to experience some forgetfulness as you get older, serious memory issues aren’t a normal part of aging. Fortunately, there are many things you can do to reduce the risk of memory loss and protect your cognitive function—including engaging in regular exercise, trying new hobbies, getting enough sleep, and of course, eating foods for brain health.
However, if you’d like to specifically enhance your memory and ability to remember things, you might wonder if there are certain foods worth focusing on. To find out, we asked dietitians for the best foods for boosting memory, as well as what makes them so great for the brain, and tasty ways to eat them at home.
- Stacey Cleveland, MS, RDN, LD, registered dietitian at The Ohio State University Wexner Medical Center
- Roxana Ehsani, RD, CSSD, LDN, registered sports dietitian based in Miami
- Michelle Routhenstein, MS, RD, CDCES, CDN, registered dietitian and owner of Entirely Nourished
Ready to give your memory a boost? Get some help from these 10 RD-recommended foods.
Broccoli
“Broccoli is rich in fiber and antioxidants—two nutrients that fight inflammation-causing free radicals,” says Stacey Cleveland, MS, RDN, LD, a registered dietitian at The Ohio State University Wexner Medical Center. This is noteworthy because chronic inflammation increases the risk of dementia, which includes memory loss and declining brain function. “Broccoli also contains vitamin K, which helps with memory and cognitive function,” adds Cleveland. The nutrient works by supporting specific proteins involved in forming memories, protecting nerve cells, and reducing inflammation—just to name a few brain processes. For a simple way to enjoy broccoli, try roasting, baking, grilling, or steaming the veggie with your favorite seasoning, and serving it as a side dish, per Cleveland. You can also eat it raw in a Broccoli Side Salad or Broccoli Slaw With Creamy Ranch Dressing.
Blueberries
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If you’re on a mission to preserve your memory, add blueberries to your rotation. “Blueberries are chock full of antioxidants, which protect brain cells from oxidative stress and damage,” shares Roxana Ehsani RD, CSSD, LDN, a registered sports dietitian based in Miami. These antioxidants also reduce inflammation—a major contributor to memory loss. But that’s not all: Blueberries are excellent sources of fiber, which is beneficial for digestive health, per Ehsani. This is good news for your gut and brain, as the two are connected via the gut-brain axis. So much so that a healthy gut supports the hippocampus, or the part of the brain responsible for learning and memory. Try adding blueberries to smoothies, yogurt, or cereal, or make this fluffy Berry Baked Oatmeal.
Pumpkin Seeds
As a source of fiber and antioxidants, pumpkin seeds are another one of the best foods for memory. Antioxidants reduce oxidative stress and inflammation by fighting free radicals, thereby protecting nerve cells involved in memory and learning. “Plus, pumpkin seeds contain micronutrients such as zinc, magnesium, copper, and iron,” says Cleveland. These nutrients are involved with nerve signaling in the brain, along with learning and memory, she notes. The zinc in pumpkin seeds can also help stave off disease and sickness, as it’s needed for optimal immune function. Cleveland suggests adding pumpkin seeds to salad, trail mix, or granola, like this Savory Seedy Granola.
Fatty Fish
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When it comes to memory-boosting foods, you can’t go wrong with fatty fish like salmon, tuna, or sardines. “These fish provide omega-3 fatty acids (aka ‘good’ fats), which are key for building nerve cells involved with memory and learning,” says Cleveland. Ehsani also notes that omega-3 fatty acids reduce inflammation and support heart health, which is closely linked to top-notch brain function. That’s because the brain relies on proper blood flow for oxygen and nutrients—and optimal heart health is needed to support this blood flow. Not to mention, “our brains are mostly composed of fat, [so they] need healthy fat to function properly,” says Ehsani. There are myriad ways to enjoy fatty fish, from Salmon With Sweet Corn and Tomato Salad to Loaded Tuna Salad Tartines. But you don’t need to buy fresh to reap the benefits of fish; canned or tinned versions are just as good for the brain. They’re also less expensive and shelf-stable, making it convenient to whip up dishes like Sicilian-Inspired Pasta With Sardines and Salmon Patties With Oatmeal.
Chia Seeds
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“Chia seeds are a great source of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid that supports brain function by helping brain cells communicate, and reducing inflammation,” says Michelle Routhenstein, MS, RD, CDCES, CDN, a registered dietitian and owner of Entirely Nourished. This is beneficial for a wide range of brain functions, including memory. As a bonus, ALA supports healthy cholesterol levels, blood sugar, and digestion, according to Routhenstein. One of the most common ways to eat chia seeds is to make pudding, like this Strawberry-Chia Breakfast Pudding, but you can also add them to smoothies, oatmeal, yogurt, or salad dressing, notes Routhenstein.
Walnuts
Have you ever noticed how walnuts are shaped like brains? Coincidentally, the nut is excellent for the brain, as it’s packed with omega-3 fatty acids. These fats help reduce inflammation and support brain function, ultimately supporting memory, per Ehsani. They also benefit the heart, which is key for healthy blood flow and cognitive function. “Add walnuts to oatmeal, sprinkle them on salads, or snack on them by the handful,” suggests Ehsani. You can even use walnuts in savory vegetarian dishes, like this Walnut Mushroom Bolognese.
Raspberries
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Raspberries, like blueberries, are excellent for memory and brain function. The reason? “Raspberries are packed with flavonoids, which help protect the brain from oxidative stress and inflammation,” explains Routhenstein. They’re also rich in fiber, which supports a healthy gut (and therefore, brain). “Eat raspberries on their own as a snack, or enjoy them on top of yogurt or oatmeal,” adds Routhenstein. The pink-red berries will also add color and sweetness to smoothies, like this Pink Dragon Smoothie.
Eggs
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Eggs are rich in B vitamins, which are necessary for healthy brain function and development, according to Cleveland. They’re also high in choline, a nutrient that helps create neurotransmitters (i.e., chemical messengers that send signals between nerve cells) involved in mood and memory, Cleveland notes. In fact, eating eggs has been found to lower the risk of Alzheimer’s disease, and it’s thanks to the high choline content. “Beyond breakfast, eggs can be enjoyed as a main course in a meal, as a snack, or in a salad,” shares Cleveland. Try adding an egg to this Shaved Brussels Sprouts Salad, or this fancy Spring Greens Tartine.
Dark Chocolate
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Dark chocolate fans will be glad to know that the treat is amazing for memory. It’s loaded with flavonoids—a type of antioxidant that can improve cognitive function—per Ehsani. Flavonoids work by easing nerve cell inflammation, enhancing brain blood flow, and improving the connection between nerve cells, paving the way for better memory and learning. They can even reduce the buildup of beta-amyloid proteins, a major factor of Alzheimer’s disease. The key is to choose dark chocolate with a cocoa content of 70 percent or higher, notes Ehsani, as this will ensure you’ll get a beneficial level of flavonoids. To eat more dark chocolate, try chopping it up and adding it to oatmeal, cereal, yogurt, or granola. Want to take it up a notch? Make Chocolate-Covered Strawberries or Dark Chocolate Coconut Tartlets for a nutritious sweet treat.
Dark Leafy Greens
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“Dark leafy greens are one of the most nutritious foods you can eat,” shares Ehsani. They’re packed with essential nutrients that benefit the heart, gut, and—you guessed it—brain. “Specifically, leafy greens are packed with vitamin K, folate, lutein, and beta-carotene, all of which support cognitive function,” says Ehsani. Here’s why: These nutrients double as antioxidants, so they protect nerve cells from oxidative stress and damage, thereby reducing the risk of memory issues. Whether you prefer spinach, kale, or Swiss chard, enjoy dark leafy greens in salads, sautéed with olive oil and garlic, or tossed in a smoothie, as Ehsani recommends. Try this Kale Apple Smoothie or this Good Morning Green Smoothie.
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