blueberries

6 Brain Foods To Help Improve Your Memory Power

You’ve probably heard that certain foods can help your memory improve, and will allow you to think with better clarity.

“But what foods are actually considered brain foods?” you may ask.

Believe it or not, there are a copious amount of foods that protect your brain, improving how good it’ll work, and can even generate new brain cells.

Yes, you read it right… new brain cells! You can still generate new brain cells–even when you’re an adult. A common myth recently espoused that brain cells quit occurring once you’ve reached adulthood, but reputable and prolific new research has debunked this myth. Regardless of how old you are, you can make new brain cells.

Keep in mind that all cells need nutrients to continue their growth. This means your brain needs foods that will give it the building blocks it needs to work right. When you have more neurons and connections within your brain, it means you have a stronger memory and your mind can work better.

Keep your life’s memories alive longer, and sharper than ever, with these six foods that will help keep your brain whole and healthy:

1 – Build Your Brain: Healthy Fats

The majority of the cell structure in the brain consists of healthy fats, including the most important healthy fats, called Omega-3 fatty acids. As the brain continues to fix itself and grow additional neurons, it needs a good amount of Omega-3s to be consumed.

The best food sources to get your Omega-3 from, in order of importance, are:

  • Salmon
  • Albacore tuna
  • Flaxseed oil
  • Canola oil
  • Walnuts
  • Wheatgerm
  • Eggs

2 – Protect Your Brain: Antioxidants

As people get older, substances called free radicals, which are floating through the bloodstream, will break down the brain cells. If you don’t put up a fight, you’ll experience loss of memory as you age. However, there are a good deal of antioxidant food sources to choose from. Antioxidants will merge with these free radicals, turning them harmless. Make sure you eat foods that have this healthy food source. Several good sources of antioxidants include:

  • Blueberries (other berries too)
  • Broccoli
  • Carrots
  • Garlic
  • Red grapes
  • Spinach
  • Soy
  • Tea
  • Tomatoes
  • Whole grains

3 – Spark Your Brain: High Tyrosine Proteins

Your brain doesn’t just have neurons, but also neurotransmitters, which are messengers that bring brain signals from one neuron to the next one. Your brain structure might be good, but if your neurotransmitters are insufficient, your brain won’t work right. Some parts of the neurotransmitters, like the tryptophan, are not able to be made by your body. Thus, you must consume food to get them. However, the body can make tyrosine, but you still need to get the proper foods into your diet.

The greatest sources of food to boost your alertness, concentration, and energy are:

  • Dairy products
  • Eggs
  • Seafood
  • Soy

Don’t sabotage yourself, though. Rather, choose the varieties that are low in salt and unhealthy fats.

4 – Hydrate Your Brain: Water

You already know that your body is made mostly of water. And you also know how easy it is to not consume much water and become dehydrated. Even a mild case of dehydration can reduce your mental energy and capacity, causing your memory to become impaired. You should drink at least four liters of water each day, or six to eight 8-ounce glasses.

5 – Brain Building Blocks: Vitamins & Minerals

There are certain kinds of vitamins and minerals that are necessary building blocks for your brain. Of course, you don’t want to become vitamin deficient. So the vitamins and minerals very important to brain functions include:

  • Vit. B6
  • Vit. B12
  • Vit. C
  • Iron
  • Calcium

Deficiencies of the above have been shown to cause learning impairment.

But remember, there are many other nutrients you need, especially micronutrients, that are best found in food. The easiest way to get all your vitamins and minerals every day is to take a multivitamin. Yet it’s hard to find any one multi-vitamin that contains all your micronutrients, so don’t rely on multi-vitamins alone. And never take your vitamins on an empty stomach. No only does doing so often cause you to have an upset stomach, but taking them with food helps the digestive system better assimilate the, so your body (and brain) can better use them.

6 – Regulate Your Fuel Supply: Fiber

Most people don’t realize that fiber is important to the brain, but it’s extremely important. It can help with your brain functions because it can slow down sugar absorption. Your brain works on 100 percent sugar; however, it needs to be delivered steadily and in the proper amounts so as not to overload your brain.

True, fiber in itself might not be considered ‘food,’ but you often get it through foods. Consuming a fiber-rich diet will slow down digestion and gradually release the sugar into your bloodstream.

Foods that contain a good dose of fiber include:

  • Dried fruits – apricots, dates, prunes, raisins
  • Vegetables – broccoli, green peas, spinach
  • Peas and beans – black-eyed peas, kidney beans, lima beans
  • Nuts and seeds – almonds and flaxseed
  • Whole fruit – avocadoes, kiwi, oranges, pears and skin-on apples
  • Whole wheat grains – barley, brown rice, etc.

That’s it! If you’re looking to improve your memory, consuming the foods above will help you. And remember, steer clear of a high-sugar, high fat diet to help keep your brain as healthy possible as you age.

Sera Filson is a health enthusiast and professional student (currently pursing a B.A. in Business Management) who enjoys reading about body contouring and being a fan of Sono Bello on LinkedIn and Sono Bello on Indeed.com.

Don’t Forget To Follow PickTheBrain on Twitter!

Related Articles:

The Massive Benefits of a Healthy Diet and How To Make Yours Stick

How to Achieve Your Goals With Healthy Habits

142 Responses to 6 Brain Foods To Help Improve Your Memory Power

  1. Andy says:

    ahhh.. water. That’s the one thing I always seem to forget throughout the day. This couldn’t be said enough.

  2. Sera,
    I used to take flaxeed in a liquid form . You can also add it onto salads. I have a vegetable garden in my backyard and it is so much better for us than eating processed foods.

  3. Al Pittampalli says:

    I actually eat flax seeds, I mix them with my morning almond milkshake…you should try it, because you get the benefit of the fiber as well.

  4. Clint Cora says:

    I read this post with some reassurance since many of the foods indicated are already part of my regular diet. It’s interesting about the tea. I have heard that it’s more of the green teas that are more beneficial compared to the black teas.

  5. @Andy Don’t get me going about water! Lol. Our organs, our skin…everything needs it. Water is life.

    @Justin Thanks for the idea for another article: how gardening is good for the soul. :)

    @Al Mmmm! I AM going to try that! (I used to make my own almond milk with a coffee grinder…delicious!)

  6. One important thing to drink is green tea. I drink lots of it. I’ve read a lot of articles where this can prevent cancer. I sincerely hope so…

    Also – a few years ago I had borderline high blood pressure. So what I did was two things. Drink green tea and meditate. The next time I went back to the doctor, I was at text book blood pressure.

  7. marie says:

    Very informative!
    Four liters of water a day sounds a little bit to much.
    I think its recommended to drink 2-3 liters a day :)

  8. Steven says:

    This was really thorough, and a great reminder to all of us. It’s important to remember that everything we eat is affecting our body/mind in some way. Eat a lot of junk food and you’ll often find yourself sluggish and distracted. Eat healthy and you’ll find yourself more energized and focused.

    Thanks for this!

  9. i belive a person should take good care of their spirit man as well as their physical body which is destine to live forever in Heaven or Hell by reading the words of God,fasting,and praying to God our Heavenly Father everyday.

  10. Eating healthy foods can definitely boost up your memory. I agree, there is many fruits and vegetables we should eat on a daily basis. Is definitely a little challenging but it’s not impossible to achieve. Thanks for this post it is really helpful!

  11. one of the very useful ideas ! thanking you !
    DR.VETRI CHELVAN (Homoeo)

  12. Good blog always comes-up with new and exciting information and while reading I have feel that this blog is really have all those quality that qualify a blog to be a good one.

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  15. Jamesandnita says:

    my gradmother says water is so good for the body she drank so much of it and she said dont drink to many soads and get plenty of rest and walk alot and she never drank any alcohol and she lived to be 100 years old.                                                                                                                                         Garry                                                                                                                                               QuincyFlorida  

  16. Sparkles says:

    I had a MRI because I loss my sense of smell & taste (very slowly it is coming back)When my Doctor read the MRI to me she said “you have a normal aging brain” never heard it put that way… then again I never had a MRI of my brain before. She said you are keeping your brain healthy in all the right ways.  

    After I read this blog I know I am eating right and now I realize I am feeding my brain the right foods. 

    When we think of doing all the right things for our body we don’t really give much thought to eating right for our brain. Never knew our brain works on  100% sugar 

  17. This is such a great post! I came expecting six items to eat and I leave with six different types of things to east and a list for each! Awesome!

  18. Grace Koh says:

    Wow. I eat  those foods all in a day! No wonder there’s improvement in my work quality! :)

  19. Nickkijohnson40 says:

    am an african child who find it difficult to concentrate when teacher is teaching in class and cannot absorb what the teacher says in class i guess is has to do with my brain and low IQ. how do i boost them (brain nad IQ)? give me tips

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  22. Felton Patrick says:

    8x 8 oz glasses of water is equal to 1.9 liters, not 4. Which is it? And is there any reference available for that recommendation?

  23. Nikkisphillips says:

    Hello.
    My name is Nicole, I
    am a year 11 and for a research
    project I am looking into the suggested link between diet and its effect on
    natural memory.

    I was wondering if you had some
    spare time to answer 5 questions I have, or if there was someone you would
    recommend asking.
    Thankyou for your
    time
    Nicole.

  24. Bidhan Dutta says:

    thnx.. itz gud thngs

  25. Bidhan Dutta says:

    thnx.. itz gud thngs

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  27. Chookter says:

    To cut a very long and tedious story short, anything healthy

  28. Jamie says:

    lol im constanly eating gummy bears but this really is gonna make me stop. thanks! im so gonna be the smartest one in my class now!

  29. Gopiusha says:

    great ! Iam going to try it…

  30. Raggmopp13 says:

    Sounds good, just gotta make sure u add all of them in meals&snacks

  31. Summerpearl says:

    heeeeyyyyyyyyy rebecca i know your not on hear ;DDDD

  32. Mschapin2010 says:

    I really like this article
    Thank you for writing it.
    I have learned something new and I know its going to help
    Me in the future.

  33. Walnuts is a very popular choice by all parents …good to know the rest of the list.I really love a lot of fish in our family diet surely.

  34. Samsamhd92 says:

    hiiiii. i want to make friend with you. ok?

  35. Samsamhd92 says:

    i am very grad to know you. we are friend each other, ok? 

  36. Lopezmaryjane09 says:

    fuck you all.
    if people born to be an idiot ther is no other way to change it.

  37. Lopezmaryjane09 says:

    fuck you all.
    if people born to be an idiot ther is no other way to change it.

  38. Joi @ Self Help Daily says:

    Great article! I’m trying to drink more tea and water and less Diet Coke. Tough! Experts say we should eat a cup of berries for mental health each day. That’s a lot easier than giving up diet soda!

  39. pat says:

    very good

  40. Hermelw_203 says:

    Your knowledge was found to be informative and impressive

  41. Diet Tea says:

    Good information and tips here I like this article thanks

  42. OMG after drinking water and tea i ate a kiwi i felt energyzed instantly.

  43. OMG after drinking water and tea i ate a kiwi i felt energyzed instantly.

  44. Jully says:

    jully………………..   
    i will try then soon.i will give my answer…………..i hope i will get it………

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  47. Rom_rzb says:

    Many Many thanks for your good suggestions.
                                                                                         ———– By Aesthetics Romio

  48. Rom_rzb says:

    Many Many thanks for your good suggestions.
                                                                                         ———– By Aesthetics Romio

  49. Rom_rzb says:

    Many Many thanks for your good suggestions.
                                                                                         ———– By Aesthetics Romio

  50. Oh Its a gud advice for me really its usefull for me i promise that i follow this. Then Thanks to whom created this page….

  51. Wow, It is great tips here , I would like go through this

  52. Homayun Mirza says:

    I am interested to know of a Complete Vitamins packed tablets or any sort of food
    that will provide all needed vitamins for Brain improvement. 

  53. Justinbastedo says:

     Yes, fast so much that you starve your brain and are simple enough to believe in a fictional character such as god.

  54. Justinbastedo says:

     God is science we don’t understand yet. The ancient Greeks used to think stars and planets (astronomy) were gods. Don’t be so naive.

  55. Justinbastedo says:

     Also, not to mention, Judaism started Catholicism. In the very beginnings of Judaism it was believed that there was one god who was responsible for all good and bad things. Later it changed to god being responsible for the good and satan being responsible for the bad things. With beliefs changing so often from one religion and then spawning a new religion, you must not believe in yourself very much if you feel the need to believe in that.

  56. Ras2341 says:

    You are completely ridiculous.

  57. Ras2341 says:

    You are completely ridiculous.

  58. Hiddenknight 27 says:

    Is sweet make our brain sharper? My friend always eats sweet and he can solve the mathematical problems so easily.

  59. Hiddenknight 27 says:

    I am knight. I am 14. I would like to know how to make my brain sharper. I want to become a professional. I want to become clever. So please answer me someone how should i try.

    The world is only one. We are the same. Could anybody help me? I will be very please.

  60. Sdpoulose says:

    i have a vegetable garden in my home
    its so infected
    i think processed food is better

  61. Mr Earl_one says:

    oh..great…i learn more thanks this website

  62. Bob says:

    Pray for Justin

  63. FreePerson says:

    You are right on, there, Justin.
    People believe in a fantasy character and totally miss real life because of it.  They are lead around by the religious ring in their noses, by other who need to control others.

    Moving away from these stupid beliefs actually allow one to really discover who they are and what life really is about.

    Bible thumpers are nothing more than lame followers of misinformation. 

  64. Sivarnrp0312 says:

    my name shiva i want my memory power plz give some tips .my skill male staff nurse
    my mail id sivarnrp0312@yahoo.co.in coming aug my unversity exam plz hlpe me dear one 

  65. Mialia97 says:

    gotta be kidding me

  66. Broccoli, is rich in vitamin C (in 100 grams we have our daily recommended intake of vitamin C) and fiber. It has recently been more and more in the scope of scientists as some of the active constituents found on it have demonstrated incredible health benefits, among some of them certain active constituents as diindolylmethane, have exerted certain anticancer properties in Breast cancer studies. http://www.herbcyclopedia.com/index.php?option=com_zoo&task=item&item_id=305&Itemid=193 

    There are many other neuroprotective herbs and foods as Coconut oil, Thapsia garganica, resveratrol….etc: 

    http://www.herbcyclopedia.com/index.php?option=com_zoo&task=tag&tag=NEUROPROTECTIVE&app_id=5&Itemid=193 

  67. Broccoli, is rich in vitamin C (in 100 grams we have our daily recommended intake of vitamin C) and fiber. It has recently been more and more in the scope of scientists as some of the active constituents found on it have demonstrated incredible health benefits, among some of them certain active constituents as diindolylmethane, have exerted certain anticancer properties in Breast cancer studies. http://www.herbcyclopedia.com/index.php?option=com_zoo&task=item&item_id=305&Itemid=193 

    There are many other neuroprotective herbs and foods as Coconut oil, Thapsia garganica, resveratrol….etc: 

    http://www.herbcyclopedia.com/index.php?option=com_zoo&task=tag&tag=NEUROPROTECTIVE&app_id=5&Itemid=193 

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  69. Paolo Manz says:

    Please see and collaborate with : 
    http://www.facebook.com/groups/195771803846822/

  70. Bhuviji2011 Er says:

    Bhuvaneshwari
      Hi f2s, increase your memory level, early morning exercising is good for all. 

  71. Shrielaa 24 says:

    Elakkiya

    greens eating is good for children specially vallarai keerai is important  

  72. Mail2sri Piya says:

    sri….
      Yoga is the best way to increase your concentration as well as your brain power

  73. Bishop Osing says:

    To my colleagues in Pastoral Ministry, highly recommend reading this article on brain food to enrich your ministry in the proclaiming the gospel of the kingdom of God!

  74. Shopgirl says:

    Canola oil is very dangerous to your health. Its actually called “Rapeseed oil” but Canola (Canada oil) oil sounds alot better and its a lesser version than our car oil.  The effects are not sudden and don’t show immediately but over time it can cause so many health problems. And since we are speaking about the health of the brain………this oil will contribute to the development of brain diseases including early signs of alzeimer’s even in your 40s!!!

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  76. Sucrethon says:

    Sounds just like you.  Born to be a closed minded idiot with no hope for improvement.

  77. Rmichel says:

    I am already tacking the b12. It is really good I was precribed this by my dr. for a problem I went through. Now it seem to do the job. I like it.

  78. harsharaut123 says:

    its interesting about tea and garlic, they actually protect our brain,i never liked garlic but from now i will try to eat ..only for my brain.
     

  79. harsharaut123 says:

     hey.. free person what u said..i really appreciate

  80. Karvina says:

    water? hmm i liked a massage of my head to relax it and then drink water all the day.

    its great. i think all should try it. 

  81. Srijita jana says:

    u need 2 have an understanting skill but at the end of the day memory is required and 4 t hat proper nutrition is important ! i believe in a healthy lifestyle dat can give me memory power & can make me luk sexxxyy !!

  82. Asuncion_marinhel says:

     wow ! me too ..  i drank much water .. more than 2 litters or 3 :))

  83. Asuncion_marinhel says:

     oh ! yes ! this article help me a lot ! :))
     hoping that my brain improve !

  84. jethro says:

    ahhh…skiping breakfeast  was one of my common habiat.But now i discover that our cells brain needs energy for operating its role

  85. Hasibasip_188 says:

    thank youuuuuuuuuuuuuuuuuuuuuu……………………..

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  87. Jasreena jaleel says:

    thank you 4 ur valuable information… :) let me try this out..i never eats those mentioned here again i’ll start eating :)

  88. Southmiami2002 says:

    Amen.

  89. eesha kasibhatla says:

    think

  90. eesha kasibhutla says:

    fuck all you people

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  92. Lawrence says:

    Be very careful with water folks even if its beneficial. Most of the water is fluoridated in US,some areas of Europe and many other countries. The more fluoridated water you drink the more of your brains you screw up instead of fixing! 

  93. Jason Turuc says:

    What about Hemp? It has an almost a perfect balance of Omega 3 and 6   

  94. Shailjabhardwaj00 says:

    Ur info is awesome. am 16 & i’d to drop studies due to memory loss. i cant take oils due to liver problems.r there sm alternatives

  95. Destiny says:

    Naive? Science will always explain matter with yet another matter. One thing they can’t solve, how it all began. How is it that females are the only human beings that can bare a child? Science can explain how a child can form inside a woman’s body, but no, science can’t tell you why men weren’t given such ability as well. God intended it to be that way. It’s just as simple as that.

  96. ritika says:

    in one day atleast 14 l to 16 l of water i will drinkk,,…..:-) :-(

  97. nikhil says:

    hiii gyes this is me nikhu and want you say in a day i just drank 1/2 l then too i am healthy this if all fakenass so dont belive children  be happy in your life eat whatever u like……
    :-9
    :-(

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  99. jorge says:

    So you even know why? Well satan wanted to be greater than god but god sent him to hell. Idiot dont be ignorant. God isnt science. Look i dont belive in being a christian instead i believe in the bible. In the bible it says not beileve on other gods. They’re just false gods.

  100. deon says:

     Clearly there is some inconsistency here because 4L does not equal 6-8 cups!

  101. Daniela says:

    Thank you. I’ll make a better diet, I need lots of water and more tyrosine proteins

  102. Jim phillips says:

    Thank You

  103. marvin nubwaxer says:

    i tried blueberries and they are not so good. we do get some great tasting blackberries though.

  104. marvin nubwaxer says:

    right, people suddenly realize they haven’t drunk any water in days and need to be rushed to the emergency room for dehydration while en route they are attached to a gatorade drip. if you don’t mind after 62 years alive i’ll ask you kindly to go water your flowers and leave my water to my own administration. geez, water nazis, who knew?

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  106. Amazing. Never thought there were so many foods in every day life that improve memory

  107. Hidayah says:

    nice article , here also some dressing that very good for healthy and also delicious for adding to your salad. http://chefat.blogspot.ae/2013/04/impress-your-guests-with-these-3.html

  108. jesusbaby says:

    God is not science. you are alive and you think science is keeping you. God created science which you believe in. the world is coming to an end and believe me when i say you cant afford to still believe there is no God. he said “blessed are those that have not seen yet believe”

  109. Heng Penghui says:

    hmm….no wonder why my friend said that he can’t think properly when there was no water in examination. We can’t live without water.

  110. Guest says:

    ddfdfdfdfdfdfdf

  111. sunil says:

    I think our Ancestor use this diet on routine. so they live better & more year with fitness. Ancestor build`s we call wonder, They build it because of his fitness, brilliant mine & only man power. Today`s so many Technic & Device Content are available but we are not able to make another wonder as compare to Robustness.
    For saving illness; we change our lifestyle & come on our Ancestor diet to naturally fitness. it better for everyone. This is today’s need.

  112. Matthew Ebbert says:

    Eating eggs regularly can help improve your memory. Eggs are one of the best sources of choline, which is an important nutrient used to produce acetylcholine, a neurotransmitter involved in memory.

    mind enhancing supplements.

  113. madhavi says:

    nice . and thanks

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  115. debugs says:

    hey,
    this was very very helpful to me

  116. Devin says:

    …basically healthy food

  117. mike says:

    its important to keep your brain safe
    @6d4a62248d35c9b5ce906cca63291c68:disqus

  118. siva says:

    water is important

  119. Fawayed says:

    Cinnamon essential oil activates brain, strengthens memory and reduces nervous tension

    Cinnamon essential oil benefits

  120. Beijinger says:

    When i am in stress it is more easier to forget things, thanks for the detailed information.

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  127. Borivath says:

    It’s really nice that I can learn more and more from it!! Unfortunately, some of products didn’t exist in my country!! That’s why, I will try to eat some products which have in here!! And thank so much for these advices!!

  128. Guest says:

    Me too Jamie!! For the most part I’m a healthy eater and then I flush it all down the toilet with my sweet tooth! Especially with gummy bears! Favorite snack while I study! Lol

  129. Billy says:

    If you don’t believe in God you better be right! If we are just mammals why isn’t it the fit survive? We are the only mammal that help the weak the down trodden, it’s because we have a sole and unlike other mammals it will live forever. If you believe only in yourself you don’t have much to believe it. Good Luck

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  137. Jessie-Ann Reid says:

    Answer this: Why don’t you believe in God?

  138. Jessie-Ann Reid says:

    Answer this: Why don’t you believe in God?

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