Skip to main content

Feed your brain with these memory-boosting superfoods

A woman eats blueberries to boost memory
Puhhha/Shutterstock

According to the U.S. Centers for Disease Control and Prevention, memory loss affects one in nine Americans age 45 or older, with the condition ranging from mild annoyance to major impairment. Plenty of options exist for treating and accommodating memory loss and the problems it creates, but actual cures are few and far between.

This is where superfoods come in (seriously, what can’t they do?). Although there is never a magic bullet when it comes to our health, there is abundant evidence that the brain thrives on specific nutrients including omega-3 fatty acids, B vitamins, and antioxidants — the very things that many superfoods provide.

Related Videos

Superfoods come in all shapes, sizes, colors, textures, and flavors, so you’re bound to find one that fits your palate and your unique health needs. We’ve broken some of the most brain-healthy options to include in your diet but be sure to consult your health care professional before embarking on any new nutrition plan.

A woman shops for leafy greens
Raw Pixel/Shutterstock

Green veggies

Leafy greens are a superfood mainstay. Many clean eaters knew kale for its rich antioxidant profile well before “superfood” became a household term. Leafy greens pack a giant punch of brain-friendly nutrients like vitamin K, lutein, folate, and beta carotene. A 2018 study published in the journal Neurology found that one daily serving of green leafy vegetables can slow the pace of age-related cognitive decline.

The power of green vegetables isn’t limited to the leafy types. Brain-healthy green veggies include:

  • Asparagus
  • Bok choy
  • Broccoli
  • Cabbage
  • Collard greens
  • Kale
  • Lettuce
  • Spinach
  • Swiss chard

Each vegetable varies in terms of specific nutritional profile, but all these green veggies have a positive effect on at least one facet of cognitive function. Not sure what to pick? Start with what’s familiar and eventually begin to experiment with new flavors and ingredients!

Berries

With berries, color is important, but aesthetics have nothing to do with it. Those brilliant colors indicate the presence of flavonoids, which help sharpen memory. Deeper colors are a tip-off that they contain important phytochemicals like anthocyanins, which have anti-inflammatory properties.

Brain-healthy berry varieties include:

  • Blueberries
  • Strawberries
  • Raspberries
  • Blackberries

In general, blueberries are one of the world’s most nutrient-dense foods, so it’s not surprising that blueberries are a particularly strong ally in brain health. One study concluded that consuming blueberries led to better blood flow in the brain, along with improvements in memory and focus.

Older couple drinks tea to boost memory
Raw Pixel/Shutterstock

Tea and Coffee

Rejoice! Scientific evidence has shown that people who drank caffeinated beverages scored better on mental health tests, and doses of straight caffeine have also been proven to improve focus and memory retention.

Although coffee gets all the caffeine headlines, tea may bring a bigger benefit to the brain. That’s because tea contains the chemical compound L-theanine, which protects the brain from cognitive decline and conditions including Alzheimer’s disease.

Nuts

Substantial evidence has emerged in recent years connecting nut consumption to better cognitive performance, including improved memory. Nuts are very rich in micronutrients, like omega-3 and vitamin E, which protect the brain from free-radical damage.

Some of the nuts that are riches in these nutrients best promote brain health include:

  • Almonds
  • Hazelnuts
  • Walnuts
  • Pumpkin seeds
  • Peanuts
  • Sunflower seeds

Walnuts are one of the best nuts for brain health, as they’re rich in omega-3s and have been associated with improvements in cognitive test scores. Pumpkin seeds are also an excellent source of magnesium, iron, zinc, and copper — all of which are brain-boosting nutrients.

Remember that fun and creativity are the keys to any successful nutrition regimen, so you can find a dish that your stomach and brain will love.

BlissMark provides information regarding health, wellness, and beauty. The information within this article is not intended to be medical advice. Before starting any diet or exercise routine, consult your physician. If you don’t have a primary care physician, the United States Health & Human Services department has a free online tool that can help you locate a clinic in your area. We are not medical professionals, have not verified or vetted any programs, and in no way intend our content to be anything more than informative and inspiring.

Editors' Recommendations

Beauty products for your personal needs
the best face oil for glowing skin

Sometimes it is hard for people to dedicate time to pamper their bodies. Sometimes showering and taking a bath is not enough to keep your body pampered. It requires time and effort. Such as waxing your legs, clipping your nails, and cleaning your teeth. Do you know that plaque can build up around your teeth? Do you also know that your nails can grow in, which usually happens with your toes? The body does not only need to bathe but to keep the nails and teeth well kept. It is also great for the face to wash it daily and moisturize it daily.

You need certain items to pamper your body, and it keeps well-kept besides bathing it. Sometimes your skin needs to heal or be moisturized. Your nails need to be cut constantly to avoid any possibilities of usually a painful ingrown toenail or ingrown fingernail. It is the same way how to handle your teeth with extra care. There is something called plaque that builds up around your teeth. Plaque can give you the possibility of bleeding gums and tooth decay, which results in a toothache. Dental flaws and a dental tool that removes plaque will help you prevent having gum diseases and tooth decay.

Read more
5 resources to help build your home gym
pilates apps woman on ball smiling

If you’re someone who decided during quarantine to convert a spare bedroom, nook, or garage space into a home gym, you’re not alone. When our favorite gyms and fitness studios closed their doors back in 2020, it created a movement to incorporate our health and wellness routines from the comforts of our own homes. Even now, with fitness studios and gyms reopening, many are opting to keep their home gym routines. With the accessibility to fitness equipment online, cutting out commuter times, and decreased risk of catching unwanted germs, it looks like home gyms are here to stay.

However, when it comes to building a workout, it can be boring or repetitive. While you can opt for fitness subscription programs, those can be expensive. Instead, try incorporating these fitness and wellness resources into your home gym and workout routine.

Read more
Ready to hike through Yellowstone? Outstanding equipment for the outdoor adventurer
hiking meet up groups group fall foliage hike

Ah, the great outdoors! Nothing calms the nerves or nurtures the soul quite like the exhilaration of a hike! Not only is hiking good for your mind, but your body benefits too! While taking in all that beauty around you, you are getting an incredible workout. That hike through the woods can sharpen your focus, calm your nerves, improve your balance, strengthen your core, build your endurance, and improve your heart health. The benefits are extraordinary!

Whether you prefer to stay local or visit trails that offer a change of scenery, the equipment you rely on is an important component of a safe, enjoyable hike. Read on to discover some gear you’ll reach for again and again.

Read more