Your brain is the center of your bodily functions as it is in control of your heart rhythm and breathing, and enables you to think, move, and feel.

If you find that you are having trouble remembering things that happened in your life, chances are you are suffering from memory loss. This can be because of lack of sleep, genetics, lifestyle habits, or a disease.

Your diet plays a fundamental role in maintaining a healthy brain, thus enabling you to play complicated games like Thai Dragon. This article explores how to improve memory using different types of foods.

Discussed below are some foods you must include in your diet to improve memory.

  1. Berries

There are different types of berries, and many of them contain flavonoid antioxidant, which is good for your brain. The antioxidants help reduce inflammation and stress, making it possible for you to function well. The reason berries are on the list of food to improve memory is because they contain an array of antioxidants, including caffeine acid, quercetin, anthocyanin, and catechin.

All these positively affect your brain as they enhance communication between brain cells, alleviate inflammation in your body, increase plasticity, and delay the development of neurodegenerative diseases, such as Alzheimer’s.

Some of the berries that improve memory include:

  • Strawberries
  • Mulberries
  • Blueberries
  • Blackberries
  • Blackcurrant

  1. Oily Fish

Fish rich in omega-3 fatty acids is considered among the top foods that help improve memory. That’s why you find people taking omega-3 supplements. Fatty fish like salmon, tuna, herring, trout, sardines, and albacore are good sources of omega-3s.

If you are looking for food to improves memory for exams, oily fish is your best bet as it enhances learning and memory retention. It helps in slowing down age-related mental issues and prevents the development of Alzheimer’s disease. You can also take fatty fish to improve your overall health.

Another research exploring how fish affects brain structure found that people who consume fish on a regular basis have more gray matter, which contains the majority of the nerve cells that are in charge of decision-making, memory, and emotions. So if you are looking for food to improve memory and concentration, fatty fish should be your go-to.

3. Nuts

Some nuts are believed to be suitable for your brain as they contain fatty acids and antioxidants, vitamin E, protecting your cells against oxidative stress resulting from free radicals, especially in older people.

Old ages expose your brain to oxidative stress, which may accelerate age-related mental issues and Alzheimer’s. And since nuts contain Vitamin E antioxidants, which improve cognitive function and reduce the risk of Alzheimer’s.

You can add food that improves memory to your diet, such as nuts and seeds in salads or snacks. The best nuts and seeds include almonds, peanuts, and hazelnuts.

4. Pumpkin Seeds

Pumpkin seeds are a great source of antioxidants and an array of nutrients that help improve memory. Antioxidants protect your body and brain from being damaged by free radicals.

Some nutrients found in pumpkin seeds include copper, iron, magnesium, and zinc. These nutrients have varying effects on the brain, but overall, they help improve learning, cognition, and age-related ailments that affect memory. If you want to improve memory with food, you can eat pumpkin seeds.
Some other seeds to include in your regimen are flaxseeds and chia.

5. Dark Chocolate

Dark chocolate contains cocoa, packed with antioxidants known as flavonoids and caffeine, popular for boosting brain function.

Antioxidants are good for brain health as they help fight oxidative stress, which causes age-related mental issues and brain diseases. Therefore, have a bite of dark chocolate regularly to maintain healthy brain functioning. This is because flavonoids encourage growth in your brain’s neurons and blood vessels involved in learning and memory.
Dark chocolate also helps enhance brain plasticity, making learning easy. Therefore, if you are looking for food to improve memory in exams, dark chocolate should do the trick. And who doesn’t love chocolate? You can make a cup of hot chocolate in the morning or evening.

  1. Oranges

Fruits are good for your overall health, and oranges contain vitamin C, vital in preventing mental health deterioration. A 2019 study found that higher levels of vitamin C in the body contributed to enhanced focus, memory, attention, and prompt decision-making.

Since it is also a potent antioxidant, it will help your body fight off free radicals that might damage your brain. It will also protect you from neurodegenerative diseases such as schizophrenia, Alzheimer’s, and anxiety. Other sources of vitamin C include guava, kiwi, bell peppers, and tomatoes.

Other foods that improve brain memory are:

  • Turmeric
  • Avocado
  • Wholegrain
  • Coffee
  • Green tea
  • Vegetables, such as kale and broccoli

Final Thoughts

The foods discussed above can enhance your brain function in various ways, and as such, it is essential to include some in your diet. They also help protect your brain from damage caused by free radicals and slow down the development of age-related diseases, such as schizophrenia, Parkinson’s, and Alzheimer’s.

It would be best to adopt a healthy lifestyle to keep your brain in tip-top condition and improve overall health.

Have you used any of these foods to improve memory? Kindly share your experience and questions in the comment section.


Thomas Glare is a digital nomad and travel junkie who can’t sit still to save his life. He’s happiest boarding a train or bus to an unknown destination and likes to pack lightly. Despite his many years spent in some of the most beautiful hotspots on the planet, he still can’t seem to get a real tan.

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