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Boost your memory with these foods

Updated on March 17, 2011

As you get older you may find your ability to concentrate progressively dwindling. After a long day at work you arrive home tired, cranky and BRAIN FRIED.

Experts say that you can boost your brain by getting a good night’s sleep, exercising at least three to five times per week, avoiding stressful situations and staying hydrated. Due to your hectic schedule, the only one of those aforementioned brain boosting solutions seemingly practical to you is staying hydrated. Sigh!

You need a solution, and you know that regardless of how busy you day is, the one thing you always find time to do is EAT. So, your question becomes- Are there any foods that you can eat that will boost your memory, increase your concentration levels and keep you alert throughout your day?

The answer is YES! Most definitely! As a matter of fact there are many readily accessible foods on the market that have the capacity to boost your brain power.

A slice of salmon
A slice of salmon


Scientific evidence indicates that the Omega-3 fatty acids found in fish have particularly great brain boosting benefits. You can get your daily dose of Omega-3 fatty acids by consuming fish like salmon, herring, sardines, tuna, mackerel and trout.

Benefits of Omega-3 fatty acid:

  • Enhancing memory
  • Decreasing mental decline
  • Decreasing stroke risks

Other foods that contain Omega-3 fatty acid are:

  • Pumpkin seeds
  • Walnuts
  • Soybeans
  • Flaxseeds

In addition to boosting your memory and concentration, as you get older fish may also lower your risk of developing Alzheimer’s disease.

Blueberries also known as "Brainberries"
Blueberries also known as "Brainberries"


Blueberry has a reputation of being called the “brainberry”. Recent studies show that drinking a daily dose of wild blueberry juice helps to improve memory loss of older adults with age related memory problems.

Blueberries contain a wealth of antioxidants which have been proven to increase signaling in the brain centers associated with memory. Studies have shown that antioxidants also improve how the brain gets rid of glucose. The intake of glucose protects the brain from oxidative stress and reduces the effects of age-related conditions such as Alzheimer’s disease of dementia.

Research also shows that diets rich in blueberries significantly improve both the learning capacity and motor skill of aging rats giving them the mental equivalence of much younger rats.

Coffee beans
Coffee beans


Yes, coffee- drinking if often viewed as a vice; so when it comes to increasing brain power, the consumption of coffee beans may come as a surprise.

What many of us may not know is that coffee beans are incredibly rich with antioxidants, amino acids, vitamins and minerals. Recent studies show that regular coffee consumption reduces the risk of mental decline and diseases as Dementia and Alzheimer’s disease.

One recent study conducted by the Division of Sleep Medicine at the Brigham and Women’s Hospital in Boston Massachusetts revealed that the consumption of caffeine(an extract of coffee beans) makes a marked difference in metal alertness during waking periods, but also causes slight difficulty when falling asleep. It is therefore suggested that taking low doses of caffeine over a prolonged period of time is helpful in increasing mental alertness when one needs to be awake for a considerable amount of time. If taken in large quantities at a time however, the mental alertness will be short- lived, and side effects like rapid bowel movement and nervousness make occur.



Walnuts are loaded with Omega-3 fatty acids, which make them another great brain food.

Studies suggest that walnuts improve brain performance in adults while helping to stave off cognitive decline. Walnuts also contain manganese, copper, iron, phosphorous, magnesium and calcium- all nutrients which are important to good health.

Walnuts like most other nuts help to lower cholesterol and improve heart health when eaten as a part of a balanced diet.

Head of broccoli
Head of broccoli


Researchers at Ching Hua University is Beijing have found that magnesium- rich foods like broccoli help to improve memory and intelligence at any ages. The suggested daily intake for magnesium is 0.35 grams.

Magnesium is not only found in broccoli, but in foods like spinach, cauliflower, beans, peanuts, oatmeal, apricots and peaches.

Avocado fruit
Avocado fruit


Although avocado is called “the fatty fruit”, it contains monounsaturated fat which contributes to healthy blood flow. Many researchers and scientists have deduced that “healthy blood flow leads to healthy brains”.

Avocados have proven to be almost as good as blueberries in promoting general health- not only do they improve memory, but they also reduce the risk of cardiovascular disease.

Dark Chocolate
Dark Chocolate


Dark chocolate contains flavonoids- compounds with beneficial biochemical and antioxidant effects that reduce cell damage, high blood pressure and LDL cholesterol levels. If cell damage is allowed to occur, it can lead to aging, heart diseases and cancer.

By reducing cell damage, dark chocolate helps to keep the heart young and healthy. Also, the anti- aging properties of dark chocolate relate to its role in brain function by improving blood flow to the brain.

Simply eggs!
Simply eggs!


Eggs are rich in Choline. Choline is known as the memory vitamin as it aids brain function and enhances thinking capacity and memory.

Studies have shown that choline in not only helpful in treating memory deficiencies in adults, but, if extra choline is consumed during pregnancy it plays an essential role in brain development and higher memory capabilities from early life.

This article highlights eight common foods that help to maintain cognitive sharpness and improve memory retention. Although high calorie food like avocados and dark chocolate should be consumed in measured quantities; and high caffeine drinks should be consumed in small quantities due to the side effects the pose, a daily intake of the recommended amounts of brain boosting foods will do wonders for improving your overall mental clarity.


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    • gis_r07 profile imageAUTHOR


      8 years ago from Boston, MA

      Thank you Mquee. Like my fellow hubbers, I always enjoy positive feedback and comments.

    • mquee profile image


      8 years ago from Columbia, SC

      Thank you for an eye opening hub. Consuming these food products is an easy step sincet they are readily available. Very good.


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