10 Foods That Can Boost Your Memory and Brain Health, According to Registered Dietitians

Key Takeaways

• Memory can be enhanced by exercise, the ability to get enough sleep, and the foods you eat.

• Some foods boost memory because they can reduce inflammation, protect brain cells from oxidative stress and damage thanks to their antioxidant content, and more.

• Memory-boosting foods recommended by registered dietitians include chia seeds and blueberries.

Although it is common to experience forgetfulness as we get older, serious memory problems can occur. not A. normal part of aging. Fortunately, there are many things you can do to reduce the risk of memory loss and preserve your cognitive function. exercising regularly, trying new hobbiesgetting enough sleep and of course eating Foods that are good for brain health.

However, you may wonder whether there are certain foods worth focusing on, especially if you want to improve your memory and ability to remember things. To find out, we asked dietitians about the best memory-boosting foods, what makes them so good for the brain, and delicious ways to eat them at home.

Meet Our Expert

• Stacey ClevelandMS, RDN, LD, registered dietitian at The Ohio State University Wexner Medical Center

• Roxana EhsaniRD, CSSD, LDN, registered sports dietitian based in Miami

• Michelle RouthensteinMS, RD, CDCES, CDN, registered dietitian and owner of Fully Nourished

Are you ready to strengthen your memory? Get some help from these 10 foods recommended by RD.

01 / 10

Broccoli

“Broccoli he is rich fiber and antioxidants—two nutrients fight inflammation“It causes free radicals,” says Stacey Cleveland, MS, RDN, LD, registered dietitian at Ohio State University Wexner Medical Center. This is notable because chronic inflammation increases the risk of dementia, including memory loss and decreased brain function. vitamin K“It helps with memory and cognitive functions,” adds Cleveland. The nutrient works by supporting specific proteins that play a role in forming memories, protecting nerve cells, and reducing inflammation, just to name a few brain processes. For a simple way to enjoy broccoli, try roasting the vegetable, baking it, grilling it, or steaming it with your favorite seasoning and serving it as a side dish, according to Cleveland. You can also eat broccoli raw on a plate. Broccoli Salad or Broccoli Slaw with Creamy Ranch Dressing.

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02 / 10

blueberry

If you’re on a mission to preserve your memory, add this: blueberry to your rotation. “Blueberries are full of antioxidants that protect brain cells from oxidative stress and damage,” shares Roxana Ehsani RD, CSSD, LDN, a Miami-based registered sports dietitian. These antioxidants are also reduce inflammation-one of the major contributors to memory loss. But that’s not all: According to Ehsani, blueberries are excellent sources of fiber, which benefits digestive health. This is good news for your gut And brain, because the two are connected via the gut-brain axis. So much so that a healthy gut supports the hippocampus, the part of the brain responsible for learning and memory. Try adding blueberries to smoothiesyoghurt or cereal or make it soft Berry Baked Oatmeal.

03 / 10

Pumpkin Seeds

As a source of fiber and antioxidants, pumpkin seeds It is another one of the best foods for memory. Antioxidants reduce oxidative stress and inflammation by fighting free radicals, thus protecting nerve cells involved in memory and learning. “It also contains micronutrients like pumpkin seeds zinc“Magnesium, copper and iron,” says Cleveland. These nutrients are related to nerve signals in the brain as well as learning and memory. The zinc in pumpkin seeds may also help fend off diseases and illnesses, as it is essential for optimal immune function. Cleveland suggests adding pumpkin seeds to a salad, stir-fry, or granola, like this Salty Seed Granola.

04 / 10

Oily Fish

When it comes to foods that boost memory, you can’t go wrong with fatty fish. salmontuna or sardine. “These fish Omega-3 fatty acids (aka ‘good’ fats are key to building nerve cells involved in memory and learning,” says Cleveland. Ehsani also notes that omega-3 fatty acids reduce inflammation and support heart health, which is closely linked to top-notch brain function. That’s because the brain depends on proper blood flow for oxygen and nutrients, and optimal heart health is needed to support that blood flow. Not to mention, “our brain is made up mostly of fat, [so they] It needs healthy fat to function properly,” says Ehsani. There are countless ways to enjoy fatty fish. Salmon with Sweet Corn and Tomato Salad with Tuna Salad Tartines. However, you do not need to buy fresh fish to benefit from its benefits; canned or pewter versions It is equally beneficial for the brain. They’re also cheaper and shelf-stable, making it easy to prepare dishes like: Sicilian Inspired Sardine Pasta And Oatmeal Salmon Patties.

05 / 10

Chia Seeds

“chia seeds It’s a great source of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid that supports brain function by helping brain cells communicate and reduces inflammation, says Michelle Routhenstein, MS, RD, CDCES, CDN, a registered dietitian and owner of Entirely Nourished. This is beneficial for a wide range of brain functions, including memory. As a bonus, ALA supports healthy cholesterol levels, blood sugar, and digestion, according to Routhenstein. Eating chia seeds is like making pudding, like this Strawberry-Chia Breakfast Puddingbut you can also add them to: smoothiesoatmeal, yogurt or salad dressingpoints out Routhenstein.

06/10

Walnut

Have you ever noticed how walnut Is it in the shape of a brain? Coincidentally, nuts are great for the brain because they are full of omega-3 fatty acids. According to Ehsani, these fats help reduce inflammation and support brain function, ultimately supporting memory. They also benefit the heart, which is key to healthy blood flow and cognitive functions. “Add walnuts to oatmeal, sprinkle them on salads, or snack on a handful,” says Ehsani. You can even use walnuts salted. vegetarian disheslike this Walnut Mushroom Bolognese.

07/10

Raspberry

RaspberryLike blueberries, it is excellent for memory and brain function. Why? “Raspberries packed flavonoids“helps protect the brain from oxidative stress and inflammation,” explains Routhenstein. They’re also rich in fiber, which healthy gut (and therefore the brain). “Eat raspberries on their own as a snackor enjoy over yogurt or oatmeal,” adds Routhenstein. Pink-red berries will also add color and sweetness to smoothies like this Pink Dragon Smoothie.

08/10

eggs

eggs rich B vitaminsIt’s essential for healthy brain function and development, according to Cleveland. They are high too cholineIt’s a nutrient that helps create neurotransmitters (chemical messengers that send signals between nerve cells) related to mood and memory, Cleveland notes. In fact, eating eggs has been found to reduce the risk of Alzheimer’s disease, and this is thanks to their high choline content. “Beyond breakfast, eggs can also be enjoyed as a main course, as a snack, or in a salad,” shares Cleveland. Try adding an egg to this Shaved Brussels Sprout Salad or this fancy Spring Greens Tartine.

09/10

Dark Chocolate

dark chocolate Fans will be pleased to know that this treat is great for memory. It’s loaded with flavonoids, a type of antioxidant that can improve cognitive function, according to Ehsani. Flavonoids work by relieving nerve cell inflammation, increasing brain blood flow, and improving connectivity between nerve cells, paving the way for better memory and learning. They may even reduce the formation of beta-amyloid proteins, a key factor in Alzheimer’s disease. The important thing, says Ehsani, is to choose dark chocolate with a cocoa content of 70 percent or higher, as this will ensure you get beneficial levels of flavonoids. To eat more dark chocolate, try chopping it up and adding it to oatmeal. cerealyogurt or granola. Want to go one step further? To do Chocolate Covered Strawberries or Dark Chocolate Coconut Tartlets For a nutritious sweet treat.

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10/10

Dark Leafy Greens

“dark leafy greens “They’re one of the most nutritious foods you can eat,” shares Ehsani. They’re packed with essential nutrients that benefit the heart, gut, and—you guessed it—the brain. “Leafy greens, in particular, are full of vitamin K, folatelutein and beta-carotene, all of which support cognitive function,” says Ehsani. Here’s why: These nutrients also act as antioxidants, protecting nerve cells from oxidative stress and damage, thus reducing the risk of memory problems. spinach, cabbageEnjoy chard or Swiss chard in salads, as dark leafy greens sautéed with olive oil and garlic, or tossed into a smoothie, as Ehsani recommends. try this Cabbage Apple Smoothie or this Good Morning Green Smoothie.

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