The brain is one of the most energy-intensive organs in the body. Therefore, it needs enough nutrition to perform its functions, such as concentration and memory retention. However, no single food can provide all the essential nutrients for a high-functioning brain. The key is to make healthy nutritional choices and eat balanced meals to delay the progress of brain aging and the onset of neurodegenerative disorders. Below are some top foods that help improve memory.

Ten superfoods for memory

• Avocados- These are one of the richest sources of healthy monounsaturated fats. Eating avocados regularly can help lower high blood pressure, which has been linked to cognitive decline.
• Berries- The antioxidants in all types of berries are good for brain health. The antioxidants in berries include flavonoids, caffeic acid, anthocyanin, quercetin, and catechin. All of these reduce inflammation and boost memory retention. Antioxidant-rich berries that improve brain health include strawberries, blackberries, blueberries, blackcurrants, and mulberries.
• Beets- This root vegetable contains high levels of natural nitrates and antioxidants. Both these components help lower inflammation and improve blood flow in the brain.
• Black coffee- Drinking black coffee regularly can help lower the risk of neurological health disorders such as Alzheimer’s and Parkinson’s. The antioxidants and caffeine in coffee make it one of the best foods to improve memory. The high concentration of caffeine in black coffee increases alertness, boosts mood, and improves the ability to focus on tasks.
• Bone broth- Infused with tons of essential nutrients, bone broth is one of the best foods for general health. Bone broth can help heal the gut , improve joint health, and boost immune function. The high levels of collagen and amino acids can further help improve brain function.
• Dark chocolate- Cacao or cocoa is one of the main ingredients of dark chocolate. Furthermore, cacao is a rich source of flavonoids – an antioxidant. These are useful in preventing oxidative stress in the brain and slowing the onset of age-related neurodegenerative health disorders and cognitive decline. Moreover, the flavonoids in cacao boost the growth of blood vessels and neurons involved in memory. For those looking for foods to improve memory in old age, dark chocolate with more than 70% cocoa is an excellent option to add to meals.
• Fatty fish – One of the top foods for memory is fatty fish. These include sardines, tuna, herring, salmon, trout, etc. All of these are rich sources of omega-3 fatty acids. With nearly 60% of the brain made of fat, omega-3 fatty acids are essential nutrients that help in the development of nerve and brain cells while improving memory, mood, and concentration. Eating fatty fish has also been linked with slowing down age-related cognitive decline.
• Leafy green vegetables- Spinach, kale, broccoli, Brussels sprouts, lettuce, cabbage, collard greens, and watercress are some of the nutrient-rich leafy greens that are healthy for the brain. These vegetables are enriched with antioxidants, minerals, and vitamins that boost brain health and delay the onset of age-related cognitive decline.
• Nuts- Another great source of healthy fats that are good for the brain is nuts. In addition, they are also rich in antioxidants and vitamin E that help prevent oxidative stress and improve memory. Therefore, eating a handful of walnuts, almond, pistachios, and macadamias are always recommended for better brain health.
• Whole grains- The brain activity goes down with high blood sugar levels. Therefore, it is advised to opt for whole grain-based foods instead of refined carbohydrates. It is because whole grains have a low glycemic index, due to which they break down slowly during digestion, gradually releasing sugar. Healthy whole-grain options to include in one’s meal plan are whole-grain bread, whole-grain pasta, quinoa, oatmeal, brown rice, and buckwheat.