How To Improve Memory?

How To Improve Memory? | 11 Foods To Boost Memory

Updated on July 5, 2024

Do you know the foods you eat can have a big impact on the health of your brain and memory? You can support both short and long-term brain functions by eating a brain-boosting diet. Are you thinking is it really possible to improve your memory? Let’s find out how to improve memory by eating the best foods to boost your brain.

How To Improve Memory?

In this busy world, everyone has moments of forgetfulness from time to time. Old age and some health problems also can become a reason for the memory problem. This can be a completely normal occurrence. But it is true that having a poor memory can be frustrating. Some easy methods and easily available brain-boosting foods can help to sharpen your mind, boost your mental performance and preserve your memory as you age. Anti-inflammatory foods are great for your brain. You can eat mood-boosting foods to improve your mood.

What to Eat to Improve Your Memory | Max Lugavere on Health Theory

Max Lugavere, New York Times best-selling author, discussed with Tom Bilyeu.

  • Why did he start researching brain health?
  • The root cause of dementia.
  • How to support your brain through diet?

Topics discussed with Max Lugavere

  1. Why Max became a ‘citizen scientist’?
  2. Max’s Mom’s diagnosis.
  3. How Max became an expert in brain health, without a medical degree?
  4. Max’s theory about how diet & lifestyle play a role in dementia.
  5. The importance of scientific literacy.
  6. Why Alzheimer’s isn’t an old person’s disease?
  7. Genetic risk factors for Alzheimer’s.
  8. Why insulin resistance leads to dementia?
  9. Does the amyloid plaque theory hold up?
  10. The first physiological signs of dementia.
  11. Why Alzheimer’s is known as type 3 diabetes?
  12. How one night of bad sleep causes major problems?
  13. Why de-stressing is critical for health?
  14. The importance of cortisol.
  15. Why chronic stress changes your body shape?
  16. Can sauna use lower your risk for Alzheimer’s?
  17. Can cool temperatures improve your insulin sensitivity?
  18. Max’s advice for caregivers and family members.
  19. Why you should be eating a large fatty salad every day?
  20. Why you shouldn’t eat first thing in the morning?
  21. How to eat carbohydrates to your benefit?
  22. Where to find Max online?
  23. The one change you should make to improve your life?

11 Best Foods To Improve Memory

Memory Boosting Foods
11 Foods To Boost Memory

1. Fatty Fish

Omega-3s are a major building block of the brain that plays a role in improving mood and sharpening memory as well as protecting your brain against decline. Fatty fish is a rich source of omega-3s and hence it is always better to include fatty fish in your diet which will help to improve memory.

Sardines Fatty Fish is good for brain
Fatty Fish Sardines

2. Eggs

Eggs are a good source of vitamins B6 and B12 and several other nutrients tied to brain health. Some people have an egg in their breakfast daily. If an egg is not in your daily diet, try including an egg for a few days.

Eggs are a good source of vitamins B6 and B12
Brown Eggs And White Eggs

3. Coffee

Do you have a habit of drinking coffee? Studies say Caffeine and Antioxidants in Coffee help your brain for increased alertness, improved mood, and sharpened concentration. Remember to maintain the limit, especially avoid coffee before bed for better sleep.

Caffeine and Antioxidants in the Coffee help your brain
Coffee in white cup

4. Green Tea

Green Tea is an excellent healthy beverage to support your brain. Regular consumption of Green Tea helps to improve memory, mental alertness, performance, memory and slow brain ageing. Starting your day with a cup of green tea is good. Why Green Tea Is Better Than Black Tea?

Green Tea Garden Munnar
Green Tea Garden

5. Chocolate

Do you like to eat chocolates? Chocolate is a legitimate mood booster. You must have experienced it many times in your life. Don’t eat a lot of chocolates in a day which can affect your health and increase your sugar level.

Chocolate is a legitimate mood booster

6. Turmeric

Curcumin, the active compound in Turmeric have strong anti-inflammatory and antioxidant benefits, which help the brain. You can reap the benefits of curcumin by cooking with curry powder or making turmeric tea.


7. Broccoli

Colourful vegetables and fruits are good antioxidants. Broccoli contains Vitamin K and a number of compounds that have powerful antioxidant and anti-inflammatory effects. You can add Broccoli to your diet. I don’t like the taste of Broccoli. Cauliflower and Broccoli look like twins, but the taste and benefits are different. What Happens When You Eat Broccoli Every day?


8. Pumpkin Seeds

Pumpkin seeds are rich in many micronutrients like copper, iron, magnesium, and zinc that are important for brain function. You can reap the benefits by adding pumpkin seeds to your diet. Don’t throw away pumpkin seeds when preparing pumpkin dishes.

Pumpkin seeds are rich in many micronutrients like copper, iron, magnesium, zinc
Pumpkin Seeds

9. Oranges

Foods that are high in vitamin C can help defend your brain against damage from free radicals. Oranges are high in vitamin C. By eating one orange, you can get all the vitamin C you need in a day.


10. Blueberries

Eating Blueberries has numerous health benefits. Blueberries are packed with antioxidants. Some antioxidants in Blueberries are specifically good for your brain that can improve your memory and may delay brain ageing. In the present world of fast food, people ignore this type of fruit. Fast food affects health whereas natural fruits are rich sources of antioxidants and other nutrients good for health.

Blueberries antioxidants improve memory

11. Nuts

Nuts contain vitamin E and many other brain-boosting nutrients, healthy fats and plant compounds. Nuts are really costly and it is true that everyone cannot afford to buy and eat them regularly.

Nuts, Almonds, Walnuts Improve Memory
Nuts, Almonds, Walnuts

Dr Mark Hyman explains what to eat for health and longevity

How To Boost Brain And Improve Memory?

Stop Self Medication

The truth is many people are using alcohol or “recreational drugs” to self-medicate their stress-related problems. Some people are using psychoactive substances to deal with problems that may have diet and lifestyle modification-related solutions. They don’t know simple changes in lifestyle and diet can solve their problems.

Kind And Compassionate Mindset

Having a kind and compassionate mindset can literally improve your health. This also helps to improve your own life as well as the lives of others who are directly or indirectly connected with you.


A broken heart causes so many illnesses. Once your heart is broken, you don’t get much sunshine. Your digestive system stops working properly and that affects the entire system. You don’t feel hungry and don’t get enough sleep. You have to learn to forgive and forget. Put on full armour and fight for your happiness. True happiness is possible only when your mind is healthy.

Forgive, everyone who has ever caused you grief. The effect of forgiveness frees you from entanglements. Forgiveness and self-forgiveness are important for a happy and peaceful mind. There are many amazing secrets and benefits of forgiveness and self-forgiveness.

Good Sleep

Sleep plays an important role in memory consolidation. Lack of proper sleep can also affect memory. Research shows that if you are sleep deprived, that could negatively impact your memory. Better sleep at night is important for good physical and mental health.


Meditation is good for your body and also good for your brain. A few minutes of meditation will help to reset your mind from anger, stress or other such burdens. You will feel peace of mind.

Regular exercise

Many people don’t know the importance of exercise for a healthy life. Regular exercise brings incredible benefits to your mind and whole body. Exercise doesn’t mean that you have to go to a gym or do heavy exercise. Simple and moderate exercise for short periods can improve cognitive performance, including memory, across all age groups. Walking every day is a free and simple exercise which has many benefits for your body and mind. Do you know How To Unlock The Full Potential Of Your Mind?

Physical Activities

Spend at least 30 mins every day for small physical activities like gardening, vehicle washing, home cleaning, etc. One Doctor has advised me of this and I find physical activities have many benefits not only for physical health but also for mental health. The Doctor told that he also does small physical activities at home daily.

Learn How To Change Life By Changing Your Thought Process

I remember I had read an article saying that politicians have good memory even in their old age because of their social network and activity. The article said that social network in real life (not social media network) is very good for boosting memory and avoiding memory loss.

Don’t keep anger, stress, jealousy and any other such emotions in your mind. You can control anger with easy steps. Stress is really a big problem. Learn simple steps to overcome stress. Jealousy is another problem which makes your mind disturbed unnecessarily. You can overcome jealousy with easy steps.


Your lifestyle and eating habits are very important for keeping your brain healthy and improving your memory. Regular exercises, good sleep, meditation and such activities will help to reset and refresh your brain and improve memory.

Do you eat any of the above-mentioned food for a healthy brain and improved memory?

Do you exercise regularly or even have a routine of morning walk daily?

Let me know your thoughts and suggestions in the comment box below.

If you liked this article, kindly share it with your friends, relatives and on social media to help them to read.

References: YouTube Video

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