The Best Foods to Protect and Boost Memory

Several actions can help you retain and energize your memory. Memory is a well-organized system, but its performance can quickly weaken if not properly maintained. Games, learning and sleep already have excellent effects against cognitive decline and memory maintenance. Diet plays an essential role in improving this fundamental function of the brain. Working on your memory is also a means of preventing Alzheimer’s disease.

Here are 7 foods to eat to improve your memory

  • Green leafy vegetables
  • The lutein found in green leafy vegetables such as: spinach, broccoli, different varieties of salad (lettuce) arugula, kale or mustard greens help prevent cognitive decline and improve memory. For greater efficiency, consumption must be fresh. The vitamin K and beta-carotene content of these vegetables is beneficial for health and especially the brain. People who consume more lutein (a beta-carotene) have better memory. This could be explained by the antioxidant action of this pigment. Other nutrients important for brain health and especially memory found in green leafy vegetables are phylloquinone, nitrates, folate, alpha-tocopherol and kaempferol.

    People who eat at least one serving of green leafy vegetables like a salad a day have a lower rate of decline on memory tests than people who rarely eat these vegetables. Nitrates, which are found in large quantities in arugula, increase blood flow by dilating the vessels which promotes oxygen supply. We know that if brain cells don’t get enough oxygen they can die.

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    Good advice: eat 1 salad per day made from green leaves (especially arugula or spinach).

  • Red fruits
  • Raspberries, strawberries and blueberries are all natural delicacies to be favored to optimize brain performance. These red fruits are rich in anthocyanins, natural pigments that act on the brain. Their antioxidant and neuroprotective property promotes the rejuvenation of cognitive functions and thus boosts memory. The ideal would be to consume 2 to 3 servings of red fruits per week.

    The grape, in particular, was the subject of a study carried out by the University of California, Los Angeles (UCLA). According to this research, this fruit prevents early memory loss and shows a protective effect against metabolic decline in the brain in Alzheimer’s patients. These virtues could be attributed to the polyphenols contained in grapes, which have antioxidant and anti-inflammatory properties. These organic molecules help improve blood circulation and reduce oxidative stress in the brain. A Brazilian study showed that drinking 400 ml of grape juice daily would optimize cognitive functions.

    Good advice: consume 1 half portion of red fruits per day.

  • Egg
  • The egg and in particular the egg yolk contains lutein. It is also a food rich in choline. This enzyme produces acetylcholine which is an essential neurotransmitter for memorization. A sufficient dietary intake is necessary to obtain this amino acid, because the body does not have the ability to synthesize it. In pregnant women, choline plays a major role in the brain development of the fetus since it improves neuronal connections. Choline is also present in large quantities in wheat germ.

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    Good advice: eat 1 egg a day.

  • Fish
  • Omega-3 and omega-6 are important fatty acids for the proper functioning of the brain. Fatty fish such as sardines and salmon are great providers. Plus, they’re high in selenium, a mineral needed by the brain to produce neurotransmitters. These nutrients can also be provided by taking food supplements.

    Good advice: eat fish once a week, for example salmon.

  • Nuts
  • Walnuts offer a powerhouse of benefits for the brain. Its high content of vegetable fats such as omega-3 (alpha-linoleic acid) promotes membrane fluidity of neuronal cells. Regular consumption of nuts and olive oil increases brain performance while delaying cognitive decline. Brazil nuts are a good source of selenium.

    Good advice: eat 30 g of nuts (including almonds) per day.

  • Olive oil
  • Olive oil contains oleic acid and antioxidant nutrients that have the power to delay cognitive decline and improve memory. It is also beneficial for the body, in particular the brain, since it contributes to bringing a quality fat necessary for the proper functioning of the myelin sheaths, the nerve envelopes protecting the neurons.

    Good advice: consume 2 to 3 tablespoons of olive oil daily, preferably cold, in salads.

  • Coffee
  • Known for its stimulating effect, coffee has many surprises in store since it also helps improve memory. Caffeine is said to have a protective effect against cognitive decline while boosting brain function. Many studies have already shown that moderate coffee consumption helps reduce the risk of Alzheimer’s, but also protects against stroke. Less recognized than coffee, black and green teas also enhance memory thanks to their antioxidant content.

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    Good advice: drink 2 coffees a day, preferably in the morning to avoid disturbing sleep.


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