Eat these foods to improve your memory

Last updated date: 18-Jul-2021

Acibadem Adana Hospital

4 mins read

Certain foods, such as turmeric, dried nuts and fruits, egg yolk and broth, have positive effects on our health. Improvement of the memory is the common feature of these foods.

8 foods which are good for the memory

Eating healthy foods at correct amount makes significant contribution to the human health. For example, we eat artichoke for healthy liver, while we try not to ignore drinking water for healthy kidneys. There are many other similar examples. Well then, do you know what you should eat for retentive memory? Eight foods required for retentive brain and memory…


“Curcumin”, the active ingredient of turmeric, makes it a potent and natural antioxidant substance. The root of turmeric has been used for treatment throughout the history and it helps oxygen supply to the brain, learning and information processing. We need to add turmeric into oil and expose it to mild heat to get all benefits of curcumin that is contained in turmeric. The optimal way is to sauté vegetables or meat dishes in herbal oil and turmeric. If a food supplement will be used that contains curcumin, you need to prefer the ones that are highly bioabsorbable and meet the standards.

Oily seed – dried fruits and nuts

The oily seeds do deserve to be defined as “brain-friendly”. Walnut, almond, nut, linseed and black cumin are not only rich in healthy fatty acids, antioxidants, minerals and vitamins, but they also contain vitamin E in high concentrations. Potent antioxidant activity of Vitamin E protects cellular membranes against free radicals and slows down the decline in mental functions. Walnut has a significant position among oily seeds due to high concentration of Omega-3 – a substance required for brain health-; a handful of unprocessed oily seeds a day have numerous health advantages.

Leafy green vegetables

Leafy green vegetables, such as spinach, savoy cabbage, chard, broccoli, garden rocket, dill and parsley, are rich in Vitamins A and K and these marvelous foods support not only the brain, but also the intestines, which are regarded as the “second brain”, thanks to fibers and high concentration of antioxidants they contain. Moreover, leafy green vegetables are a very good source of Vitamin C and fibers and their anti-inflammatory activities help protection of the brain against damages. One bowl of leafy green vegetables meet the recommended daily intake of Vitamins C and K completely. Green leafy vegetables should be consumed raw or cooked with correct technique – for example, one should remember that steaming can prevent loss of vitamins.


As is the case with leafy green vegetables, bilberry and other dark-colored strawberry-like fruits have potent anti-inflammatory and anti-oxidant effects. Antioxidants protect your cells against the oxidative stress that pave the way aging of the brain and neurodegenerative diseases. It is demonstrated that the antioxidants contained by bilberry may improve the signal transmission between cells of the brain. Bilberry also helps improvement of memory and delays the impairment of short-term (active) memory. Although, dark-colored strawberry-like fruits are recommended to be consumed fresh in the season, you may also consume frozen or dried ones in other seasons.


It is known that cacao and chocolate induces production of serotonin, “the happiness hormone”. Cacao is especially rich in flavonoids that support the brain and the mental functions and it helps learning and memory functions of the brain along with improvement of the short-term memory. Studies demonstrate that the flavonoids contained by cacao may help improvement of the memory and slow down the aging-related mental decline. You need to prefer bitter chocolates that contain cacao by minimum 70 percent or the cacao powder rather than white chocolate to get these benefits.

Oily fishes

Oily fishes are the best source of Omega-3 and they are among the very important nutrients to improve the memory and the mental functioning. Omega-3 fatty acids ensure that the brain communicates better and quicker by promoting the signal transmission between neurons. Moreover, they help mental focusing and improvement of memory. Optimal Omega-3 intake eating small fishes preferably that live near the surface of sea twice or thrice a week and they should not be over-fried. Food and Drug Administration advices Omega-3 supplements, if the fish consumption is inadequate.

Egg yolk

Egg is a miraculous foods that contain nutrients, which are good for the brain health, in a small shell. Egg yolk is especially a rich source of B vitamins, folic acid and choline that play an important role in mental functioning, development of brain and regulation of mood. Egg also contains choline that is metabolized into betaine, which is a chemical that produces a happiness-related hormone.


Broth is another food that is good for the immune system and the brain health, but it is necessary to use the correct preparation technique. Collagen and hyaluronic acid that are contained by the broth helps relieve of the oxidative stress. Proline and glycine are amino acids that contribute to the healing of the brain and the connective tissue. Marrow bones should be boiled at low heat for minimum 12 hours and it is possible to support the brain health by adding preferably rosemary, onion and garlic to the broth that has high nutritional value. Broth can be stored in refrigerator up to 1 week or in deep freeze up to 3 months.



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