11 Best Foods to Boost Your Brain and Memory

Blueberry fruit

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Eating well is important for your overall health and wellbeing. But did you know that what you put in your mouth can also affect your brain? A healthy diet can improve brain function, cognition, alertness, and memory. So here are the best foods to boost your brain and memory.

Fatty fish

Fatty fish like salmon, tuna, mackerel, and sardines are also high in protein. They’re filled with omega-3 fatty acids which are good for your brain, heart, and overall health. Omega-3 fatty acids have been shown to help prevent Alzheimer’s disease by improving blood flow to the brain and protecting against damage caused by free radicals

Salmon: Salmon is a good source of omega-3 fatty acids. Try mixing some into your morning eggs instead of butter or cheese (if you can tolerate dairy).


Caffeine is a stimulant that can be found in coffee, tea, chocolate, energy drinks and soft drinks. Drinking caffeine helps to improve your brain function by increasing your heart rate and blood flow for a short period of time. This can help to increase the alertness of your mind as well as provide a temporary boost in memory capacity. In addition to helping with mental cognition, caffeine has also been shown to reduce stress levels by allowing you to focus better on tasks at hand while reducing anxiety levels during difficult situations such as public speaking or test taking.


Turmeric is a spice used in many Indian dishes. It contains curcumin, which is an active ingredient that helps fight inflammation and boosts brain health. Studies have shown turmeric to be effective in treating Alzheimer’s disease and have also linked it to improvements in memory and cognitive function as well as reduced age-related memory decline.

While you may only be familiar with turmeric as the yellow powder that gives curry its distinctive color, it has been used for its medicinal properties for thousands of years. In fact, they were first mentioned in ancient Ayurvedic texts more than 3,000 years ago!

Turmeric’s anti-inflammatory properties mean that it can help reduce the symptoms of conditions such as arthritis or psoriasis—but did you know this spice may also help prevent heart disease? The antioxidants found within turmeric are said to protect against free radical damage—something known to cause cardiovascular issues like high blood pressure and cholesterol problems.


Broccoli is one of the best foods you can eat to boost your brain health. It’s packed with vitamins, including vitamin K, C and B6 as well as folate and vitamin A. Broccoli is also rich in antioxidants such as lutein and zeaxanthin, which protect brain cells from damage.

One study found that men who ate more vegetables had better performance on memory tests than those who didn’t eat vegetables at all or only ate some vegetables occasionally. The findings suggest that regularly eating leafy greens like broccoli could help improve your memory over time.

Pumpkin seeds

There are many foods that are great for your brain and memory, but pumpkin seeds are especially beneficial. Not only do they offer a high amount of zinc, which is important to keeping your brain sharp, but they also contain omega-3 fatty acids that help improve cognitive function. Pumpkin seeds also contain potassium and magnesium—two nutrients that play a role in maintaining healthy neurological function—and the high fiber content helps prevent constipation by increasing stool bulk.

But what makes these little orange nuggets so good for you?

Pumpkin seeds are one of the best sources of zinc, an essential mineral with multiple functions within the body including helping build immune cells as well as aiding hormone production. Zinc has been linked to improving moods due to its influence on neurotransmitters such as dopamine and serotonin in the brain; it can also reduce inflammation throughout our bodies (which is why some athletes use zinc supplements).

The benefits don’t stop there: pumpkin seed oil contains both alpha-linolenic acid (ALA) omega-3 fatty acids like those found in fish oil; yet unlike fish oil it doesn’t come with any mercury contamination risk since no fishes were used during its production process!

Dark chocolate

In addition to flavonoids, dark chocolate is also a good source of antioxidants and magnesium. These are two nutrients that can help improve brain function and protect against heart disease, cancer and diabetes. Dark chocolate also contains high levels of fiber which will aid in digestion by helping you feel full.

A handful of dark chocolate each day can give your brain a boost!

Nuts and seeds

Nuts and seeds are a great source of omega-3 fatty acids, which can help boost your memory. Walnuts, almonds and pumpkin seeds are among the best sources of omega-3s. They contain healthy fats that are essential for brain health and can help prevent cognitive decline as you age.

Oranges, grapefruit and limes

Oranges, grapefruit and limes are rich in vitamin C. Getting enough vitamin C is important for brain health, as it helps to keep the brain healthy and prevent the development of Alzheimer’s disease.

Vitamin C can help improve memory in those who are at risk of dementia or already have mild cognitive impairment. It works by strengthening blood vessels in your brain, which improves blood flow to all areas of your body including your brain. This prevents damage to these areas that might otherwise cause memory loss or mental decline over time.

Vitamin C also helps reduce inflammation throughout the body, including within our brains, thus reducing risks for developing dementia later on down the road.”

Whole grains

Whole grains are a good source of fiber, which can help prevent constipation and keep your digestive system moving. Fiber also helps regulate blood sugar levels, which is important for keeping your mood stable.

  • Whole grains contain B vitamins (thiamine, riboflavin and niacin), which are involved in energy production and metabolism—so if you’re feeling sluggish all day because of a lack of energy, adding whole grains to your diet could be the solution.
  • Whole grains contain magnesium—an essential mineral that helps with muscle relaxation and nerve function (it’s also believed to reduce anxiety). It’s also known as an antacid that soothes heartburn symptoms caused by acid reflux disease or ulcers.
  • Iron is another mineral found in whole grain foods; it plays an important role in red blood cell formation (which transports oxygen throughout the body) but may also help reduce feelings of fatigue or lethargy.
  • Zinc is another essential mineral found in high amounts (if not most) whole grain products such as whole wheat breads or cereals made from rolled oats; it supports growth hormone levels—which boosts muscle development—and improves immune system health.
  • Selenium is yet another nutrient present within many types of whole grain products like cornmeal muffins or brown rice spaghetti noodles; this trace element aids proper thyroid function–the gland responsible for controlling metabolism.”


Blueberries are rich in antioxidants, fiber and vitamin C. They are a good source of vitamin K, potassium and manganese. Antioxidants help fight free radicals that cause damage to cells and tissues. Blueberries also have other compounds that can help reduce inflammation throughout the body.

The best way to eat blueberries is fresh off the bush or frozen; they’re also available dried or canned (in syrup).


Avocados are rich in monounsaturated fat, potassium, vitamin E and B vitamins. Avocados have an excellent nutrient profile that can help protect your brain. Avocado is also a good source of vitamin K, which helps reduce stroke risk and is essential for healthy blood clotting. A study published in the Journal of Nutrition found that people who ate an avocado-rich diet had higher blood levels of omega-3 fatty acids than those who didn’t eat avocados at all. This means they were more likely to have lower inflammation and be healthier overall!

Eating these foods in reasonable amounts can help improve your memory and brain health.

It’s important to eat a balanced diet, so don’t think that eating these foods will be enough to help your memory and brain health. Eat them in moderation and make sure you’re eating other foods as well. You should also exercise regularly, get plenty of sleep, drink lots of water and not skip meals or the occasional snack.

You may not want to count calories or worry too much about what specific foods are best for your brain health—just enjoy what you like! Don’t be afraid of carbs either; there’s nothing wrong with eating them (as long as they’re whole grain).


If you’re looking to keep your mind sharp, it turns out that what you eat for breakfast is just as important as how well you slept the night before. And luckily, there are plenty of foods that can give your brain a boost and help improve memory. So whether you’re studying for an exam or just trying to remember where you left your keys, here are 11 foods that will help keep your brain healthy and strong.