Did you know that diet plays a very important role in memory improvement? There are two important – often forgotten – keys to a better memory: first, memory and brain training; and second, a proper diet. Memory training is quite easy to accomplish. However, when it comes to proper diet you’ll need to make sure that you look for and certain nutrients and foods that are extremely essential to your pursuit of a better memory.

• Fish
Fish contains Omega-3 fatty acids, which are not only natural anti-inflammatory agents but also help to keep the brain’s white matter intact. Fish is also a rich source of protein which can help you to limit the amount of saturated fat in your diet. This is important because fatty foods have been associated with memory loss. Ideally, you should consume two servings of fatty fish such as salmon, tuna, or mackerel every week. Alternatively, you can ask your doctor to recommend fish oil supplements for you.

• Berries and Green Leafy Vegetables

Berries such as blueberries and strawberries and green leafy vegetables such as spinach and kale contain a high amount of antioxidants which go a long way in improving memory, concentration, and overall brain performance. They do this by protecting the brain from damage by free radicals, especially in old age.

• Nuts and Whole Grains

Nuts and grains contain monounsaturated fats which increase blood flow to the brain. Blood brings oxygen and nutrients to the brain thereby enabling it to function much better. Good sources of monounsaturated fats include nuts such as almonds, walnuts, and pistachios, and whole grains such as oats. Some nuts such as walnuts also contain antioxidants known as polyphenols, which protect the brain from deterioration brought about by free radicals.

• Eggs and Dairy Products
Egg yolks and milk products contain choline, a nutrient that is essential for brain function. If you have a choline-deficient diet it greatly increases your chances of developing Alzheimer’s disease in old age. While the most prominent sources of choline are animal protein sources, the nutrient may also be obtained from plant sources such as soybeans.

• Onions
Research shows 1 that onions contain fisetin, a flavonoid that improves long-term memory, as well as quercertin and anthrocyanin, both of which improve concentration. Red onions have a lot more of these compounds than white or yellow onions. Also, onions are known to be rich in sulphur which stimulates the brain’s hippocampus.

The above are just a few of the foods that are great for memory improvement. If you would like to include these memory foods in your diet, focus on finding foods that are rich in antioxidants, Omega-3 fatty acids, choline, and monounsaturated fats.

  1. Source: Spenjer JP. 2008