Foods that improves memory

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Healthy eating is good for both mental and physical well being. There are certain types of foods that are particularly important to keep the memory alive. The brain is the control center of the body, it retains, process and stores information in the form of memory. The information stored in the brain can be retrieved to carry out our daily activities. Due to the relevance of the brain, it is important to keep it in top condition by consuming food that enables it to stay healthy.  

Food play a key role in keeping the brain healthy and can improve specific mental tasks, such as thinking, focusing, retention and concentration.  Food is transformed into energy  in the form of glucose which is transmitted in the blood to the brain.  In most cases when we are very hungry, it feels like we restricting energy to the brain and this is called oxidative stress.  

Key foods 


Fruits especially berries contains flavonoid and antioxidants which help reduce inflammation and oxidative stress. The antioxidants in berries includes anthocyanin, caffeic acid, catechin, and quercetin. Fruits color is an indication of the nutritional value, generally the deeper the color the more nutrients it has. According to a study by Tufts University, in the United States, consumption of blueberries could be effective in improving or delaying short term memory loss. This same result can also be achieved with other dark red and purple fruits that has the same protective compound called anthocyanins. Another important antioxidants called lycopene which is found in fruits like tomatoes, papaya, watermelon, and pink grapefruits, helps in protecting the cells against damage from free radicals linked to dementia.  

Research has suggested that Vitamin C derived from fruits such as blackcurrants, oranges, and other citrus fruits has the potency to increase mental sharpness, and  the deficiency  of Vitamin C may be a risk factor for age related brain degeneration including dementia and Alzheimer .  

Green vegetables.  Green vegetables such as kale, spinach, collards, and broccoli are rich in healthy nutrients that supports the brain like vitamin K, lutein, folate, and beta carotene. Research suggests these plant-based foods may help slow cognitive decline. 

Oily fish. This is a rich source of omega-3 fatty acids, which is a healthy unsaturated fats that helps to lower the content beta-amyloid in the blood a type of protein that forms damaging clumps in the brains of people with Alzheimer’s disease. In addition, Omega-3s help build membranes around each cell in the body, including the brain cells and the result is improved structure of brain cells called neurons. Fish such as salmon, cod, canned light tuna, and pollack are sources of Omega 3. Other  sources such as flaxseeds, avocados, and walnuts. 

Nuts. These are good source of Vitamin E. According to a study by American Journal of Epidemiology, Vitamin E is helpful in preventing cognitive decline as the body ages. Other important sources of vitamin E are leafy vegetables, asparagus, olives, seeds, eggs, brown rice and whole grains.   


Dark chocolate contains flavonoids, a type of antioxidant which is good for the brain, as the brain is highly susceptible to oxidative stress. A study conducted in 2018 on humans by examining the reaction of the brain of participants who ate dark chocolate showed that dark chocolate  improves brain elasticity, which is important for learning.  


Coffee is known to increase concentration. The caffeine in coffee blocks a substance in the brain called adenosine, which makes a person feel sleepy. 

Apart from increasing concentration, study also suggests that caffeine may also increase the brain’s capacity for processing information. 

Researchers also found out  that caffeine  increases the brain activity, and when this happens the brain can process more information. Coffee is also a good source of antioxidants, which may support brain health as a person gets older. One study has linked lifelong coffee consumption with reduced risk of: 

cognitive decline 


Parkinson’s disease 

Alzheimer’s disease 

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