Food That Will Help You Have Sharp and Good Memory

Food That Will Help You Have Sharp and Good Memory

Posted By: Simran    On: February 16th, 2022

Memory is a complex process that involves many different parts of the brain. When you remember something, it’s not just stored in one place–your memories are stored throughout your brain and body. This means that when you have a good memory, it’s not just because of one part of your body working well; it’s because all parts are working together effectively.
Memory is important for so many things in life: remembering where we left our keys or what we were supposed to buy at the grocery store; recalling an experience from our past; learning new information like how to drive a car or cook dinner; making new friends by remembering their names and faces (or even just their favorite color). All these things require good memory skills!


The connection between nutrition and memory is a well-established one. A healthy diet can help you to maintain your memory, while poor eating habits may contribute to problems with recall.
The importance of nutrition for memory is clear from the fact that many people who suffer from dementia have been diagnosed with Alzheimer’s disease or some other form of dementia. These diseases are caused by changes in the brain that affect its ability to store information and recall it later on. It has been suggested that these changes are caused by plaques (clumps) forming inside neurons; these clumps prevent signals from being transmitted properly between neurons, which leads to problems with memory formation and retrieval.

2. Food That Boost Memory

Fruits and vegetables, Nuts and seeds, Whole grains, Fish (like salmon), Legumes (such as beans), Dark chocolate, which is rich in antioxidants that help to boost brain function. Green tea, which contains
L-theanine, an amino acid that’s been shown to improve memory and attention span.

3. Tips for Eating to Support Memory

1) Increase your intake of nutrient-rich foods.

2) Limit processed foods and unhealthy fats.

3) Drink plenty of water every day (about 8 to 10 cups per day for most adults).

4) Get enough sleep each night, which is about 7 or 8 hours for most adults but may be less for older adults or those who are ill or stressed out

5) Reduce stress in your life as much as possible by meditating, exercising regularly, spending time with friends and family members who make you feel good about yourself–whatever helps you relax



When people talk about brain foods, fatty fish is often at the top of the list. This type of fish includes salmon, trout, albacore tuna, herring, and sardines, all of which are rich sources of omega fatty acid. About 60% of your brain is made of fat, and half of that fat is comprised of omega-3 fatty acids  Your brain uses omega-3s to build brain and nerve cells, and these fats are essential for learning and memory Omega-3s also offer several additional benefits for your brain. For one thing, they may slow age-related mental decline and help ward off Alzheimer’s diseases. On the flip side, not getting enough omega-3s is linked to learning impairments, as well as depression. In general, eating fish seems to have positive healthy benefits. Some research also suggests that people who eat fish regularly tend to have more gray matter in their brains. Gray matter contains most of the nerve cells that control decision making, memory, and emotion. Overall, fatty fish is an excellent choice for brain health.


If coffee is the highlight of your morning, you’ll be glad to hear that it’s good for you. Two main components in coffee — caffeine and antioxidants — can help support brain health. The caffeine found in coffee has a number of positive effects on the brain, including :

  • Increased alertness. Caffeine keeps your brain alert by blocking adenosine, a chemical messenger that makes you feel sleepy 
  • Improved mood. Caffeine may also boost some of your “feel-good” neurotransmitters, such as dopamine 
  • Sharpened concentration. One study found that caffeine consumption led to short-term improvements in attention and alertness in participants completing a cognition test 

Drinking coffee over the long-term is also linked to a reduced risk of neurological diseases, such as Parkinson’s and Alzheimer’s. The largest risk reduction was seen in those adults who consumes 3-4 cups daily. This could at least be partly due to coffee’s high concentration of antioxidants 


Blueberries provide numerous benefits including some that are specifically for your brain. Blueberries and other deeply colored berries deliver anthocyanins, a group of plant compounds with anti-inflammatory and antioxidant effects. Antioxidants act against both oxidative stress and inflammation, conditions that can contribute to brain aging and neurodegenerative diseases. Some of the antioxidants in blueberries have been found to accumulate in the brain and help improve communication between brain cells. According to one review of 11 studies, blueberries could help improve memory and certain cognitive processes in children and older adults. Try sprinkling them over your breakfast cereal, adding them to a smoothie, or enjoying as is for a simple snack.


Turmeric has generated a lot of buzz recently. This deep-yellow spice is a key ingredient in curry powder and has a number of benefits for the brain. Curcumin, the active ingredient in turmeric, has been shown to cross the blood-brain barrier, meaning it can directly enter the brain and benefit the cells there It’s a potent antioxidant and anti-inflammatory compound that has been linked to the following brain benefits:

  • May benefit memory. Curcumin may help improve memory in people with Alzheimer’s. It may also help clear the amyloid plaques that are a hallmark of this disease.
  • Eases depression. Curcumin boosts serotonin and dopamine, both of which improve mood. One review found that curcumin could improve symptoms of depression and anxiety when used alongside standard treatments in people diagnosed with depression
  • Helps new brain cells grow. Curcumin boosts brain-derived neurotrophic factor, a type of growth hormone that helps brain cells grow. It may help delay age-related mental decline, but more research is needed 

5. Broccoli

Broccoli is packed with powerful plant compounds, including antioxidants. It’s also very high in vitamin K, delivering more than 100% of the Recommended Daily Intake (RDI) in a 1-cup (160-gram) serving of cooked broccoli. This fat-soluble vitamin is essential for forming sphingolipids, a type of fat that’s densely packed into brain cells. A few studies in older adults have linked a higher vitamin K intake to better memory and cognitive status. Beyond vitamin K, broccoli contains a number of compounds that give it anti-inflammatory and antioxidant effects, which may help protect the brain against damage


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