Memory Improvement Foods You Should Start Eating Now
Did you know that diet may play an important role in memory? There are two often-forgotten keys to a better memory: first, memory and brain training, and second, a healthy diet. Memory training is quite easy to start. When it comes to diet, though, you'll want to make sure you include certain nutrients and foods that support brain health.
Fish
Fish contains omega-3 fatty acids, which have anti-inflammatory properties and are thought to help keep the brain healthy. Fish is also a good source of protein that can help you limit the amount of saturated fat in your diet. This matters because diets high in saturated fat have been linked to poorer memory. A common recommendation is two servings of fatty fish, such as salmon, tuna or mackerel, every week. Alternatively, you can ask your doctor whether fish oil supplements are right for you.
Berries and green leafy vegetables
Berries such as blueberries and strawberries, and green leafy vegetables such as spinach and kale, are rich in antioxidants that may support memory, concentration and overall brain performance. They are thought to do this by helping protect the brain from damage caused by free radicals, especially in old age.
Nuts and whole grains
Nuts and whole grains contain healthy fats and nutrients that support good blood flow. Blood brings oxygen and nutrients to the brain, helping it function well. Good sources 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 may help protect the brain from damage caused by free radicals.
Eggs and dairy products
Egg yolks and milk products contain choline, a nutrient that is important for brain function. Low choline intake has been studied as a possible factor in memory decline later in life. While the richest sources of choline are animal foods, it can also be obtained from plant sources such as soybeans.
Onions
Onions contain flavonoids such as quercetin and anthocyanins, compounds that researchers have studied for their possible effects on brain function.1 Red onions contain more of these compounds than white or yellow onions.
These are just a few of the foods that may help support your memory. If you would like to include more of them in your diet, focus on foods that are rich in antioxidants, omega-3 fatty acids, choline and healthy fats. For more ideas, see our article on healthy food for studying.
References
- Spencer, J. P. (2008). Abstract on PubMed.