7 Foods to Improve Memory

Improve Memory food

Can you improve memory naturally? They don’t make brain foods for computers.

If they did, you would never experience the interminable limbo heralded by the spinning rainbow wheel dominating your screen.

No one likes to see processors struggle. Crashes end badly. And that’s exactly what junk food does to your brain.

High-fat, sugar and empty calories derail your train of thought and leave you piled up in a heap, sidetracked. You need powerful brain foods, helping your recall and retention.

At any age, on any budget, memory improvement is possible. Eating your way through this tasty list of brain foods is a great place to start:

1. Salmon: Omega 3 is the essential fatty acid the brain relies on to repair and grow neurons. Seek it out in high Omega 3 Eggs.

2. Walnuts: Raw nuts are best, but flaxseed and canola oils also deliver Omega 3 value.

3. Spinach: Powerful antioxidant green for tackling free radicals that damage brain cells. Sauté in olive oil, pair with salmon for best brain foods meal

4. Whole Grains:  Strong antioxidants providing fiber and scouring cholesterol.

5. Blueberries: Especially good for men. Strawberries, raspberries and blackberries provide protective phenols.

6. Red Grapes: Another deliciously powerful antioxidant and helps to improve memory.

7. Broccoli: Pair with olive oil and garlic for superior memory enhancement.

Additional super-nutrients provide safeguards for memory and cognition as you structure a brain-building program.

Check out this video on brain foods that help improve memory.


1.         C—SQUARED    

Calcium/Vitamin C, taken together for enhanced bioavailablitiy, form a super group.
Calcium helps in enzyme synthesis, low levels contribute to memory loss. Antioxidant C must be constantly replenished keep the mind clear and sharp.

SOURCES:    Dairy, Kale/Citrus, Tomatoes, Cabbage, Broccoli, Strawberries

2.     3Bs                                         

Known as thiamin, B1 is considered the memory vitamin. low levels result in poor concentration. B6, pyridoxine, in deficiency hinders information retention. Alzheimer patients tend to lack in B12.

Lean Meats, Liver, Poultry, Potatoes, Avocados, Legumes and Whole Grains

3.     FOLIC ACID           

B complex superfood vital in fending against Alzheimer’s.

SOURCES:    Green Leafy Vegetables, Orange Juice and Whole Grains

4.    IRON                       

Supports brain chemicals essential in recall. Studies reveal that iron deficient score poorly in memory testing compared to their fortified peers.

SOURCES:    Lean Red Meats, Spinach

5.         MAGNESIUM         

Assists brain growth in children and proper functions in adults.  Research verifies increased magnesium levels improve memory.

SOURCES:    Whole Grains, Fish, Nuts, Potatoes and Dairy

6.      SELENIUM             

Powerful antioxidant scrubs brain toxins and helps prevent memory decay.

SOURCES:    Seafood, Lean Meats, Nuts, Beans, and Dairy

7.     ZINC                         

Key element to proper neurological brain function and visual memory.

SOURCES:  Sunflower Seeds, Fish, Red Meats

What else can you do to protect your precious memories?  Improve your relationships? Impress colleagues with your superior recall and razor-sharp cognition? This basic substance is vital and supports your commitment to other brain foods and nutrients.


We are mostly water, so even mild dehydration reduces mental energy, capacity, retention and recall. Keep hydrated. You need 8 ounces of water, 8 times daily. Do the math, if you’re not dehydrated— 64 ounces a day, minimum.

Even if you adore your salmon, can’t wait for your oatmeal and blueberries, what’s the harm in a little junk food?  Like a like a little junk stashed in the attic, it eventually piles up. Damage accumulates.

Here’s what that looks like:


Junk food can hurt memory, critical recall and may eventually lead to brain damage, a recent study has found. And it can leave your brain spinning in circles.

Dr. Fernando Gomez-Pinilla, a UCLA neurosurgeon carried out an extensive research protocol at the University of California’s Brain Injury Research Centre and published his results, testing the effects of junk food on memory, in  the journal Neuroscience.

His testing evaluated memory performance of trained rats in a water maze.

•           Over time, one group was fed a high-sugar, high-fat “junk food” diet and allowed no exercise;

•           Batch Two ate similarly, but was allowed exercise;

•           Group Three enjoyed healthy diets;

•           Control Four benefited from a healthy diet and exercise regimen.

Not surprisingly, rats eating fatty, sugary foods fared significantly worse than those given healthy foods, though exercise offset some the impairment.

When it came to testing, the junk food-only rats swam randomly in their struggles. More importantly, it was found that the first rat grouping had  reduced levels of BDNF, a brain chemical guarding against brain damage and supporting natural responses to stimuli.

Don’t float aimlessly in life. Focus on your goals. Remember the prize. Improve your memory and every aspect of your life.

Start with these brain foods at your next meal. Build your own list of favorites and start noticing the brain-building difference.


Get brain-trained. Share your brain foods and memory improvement experiences with our like-minded community (no pun intended).

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