To boost memory, eat foods rich in omega-3s (fatty fish, walnuts), antioxidants (berries, dark chocolate, leafy greens), choline (eggs), and flavonoids (coffee, tea, cocoa), which support brain cell health, blood flow, and reduce inflammation, with key examples being fatty fish, blueberries, broccoli, eggs, and nuts like walnuts.
Best Brain-Boosting Foods: What to Eat for Better Memory and...
5 brain-powering foods
Drinks that enhance brain function
Dr. Tanzi specifically recommends berries, oranges, avocado, black currants, and strawberries. You can also reap benefits from unsweetened fruit juices such as pomegranate juice.
About 75% of the brain is made up of water
This means that dehydration, even as small as 2%, can have a negative effect on brain functions. Dehydration and a loss of sodium and electrolytes can cause acute changes in memory and attention.
The vitamins that support overall brain wellness include B vitamins, particularly B6, B12, and folate, as well as vitamin D and vitamin E. These nutrients contribute to cognitive function, memory, and overall brain health.
“Eggs are one of the best sources of choline, a nutrient that improves cognitive health,” says Carnahan. “This nutrient helps the body make acetylcholine, a brain chemical that's essential for learning and memory.” Choline also helps your body form new neurotransmitters (chemical brain messengers).
These protein-rich foods can lead to greater mental alertness. Healthy food choices on exam day include eggs, nuts, yogurt, and cottage cheese. Good breakfast combinations might be whole-grain cereal with low-fat milk, eggs and toast with jam, porridge, oatmeal, or sugar-free muesli.
Health conditions that can affect memory
7 Best Herbs for Memory and Brain Health
Tips for dealing with forgetfulness
Dry Fruits for Brain Health: Nourishing Your Mind
Turmeric, specifically its active ingredient curcumin, may help improve memory and mood, but its effects can vary between people.
Best Foods to Eat for a Memory Boost
The cause of roughly 70% of all dementia cases is Alzheimer's disease, a progressive brain disorder characterized by the buildup of amyloid plaques and tau tangles, leading to memory loss and impaired thinking that interferes with daily life, making it the most common form of dementia.
Research shows that the best brain foods are the same ones that protect your heart and blood vessels, including the following: Green, leafy vegetables. Leafy greens such as kale, spinach, collards, and broccoli are rich in brain-healthy nutrients like vitamin K, lutein, folate, and beta carotene.
Vitamin B12 supports some of the body's most important functions, including the health of the central nervous system, the creation of red blood cells and the synthesis of DNA. Those functions might seem obscure, but they all point to several important aspects of good health: memory, energy and mood.
In the short term, coffee may improve mood, alertness, learning and reaction time, and in the long term, it may protect against brain conditions such as Alzheimer's and Parkinson's diseases. Alzheimer's disease causes memory loss, as well as cognitive and behavioural problems.
8 Bad Habits That Are Killing Your Brain Cells
Researchers have also found that short-term memory improves after fluid consumption. In three different studies (found here, here, and here), subjects' performance on memory-related tests — such as recalling a list of objects — improved after water consumption compared with their no-water performance.
Here are 10 tips for improving your brain function: